ironguides

Triathlon Coaching with the same Method of Olympic Medalists and Ironman Champions.

25/04/2026

Racing in the heat? Expect this. ☀️🔥
�Up to ~15% slower on the bike and run isn’t a bad day —it’s reality.

Coach Vinnie breaks down how to adjust your pacing, manage effort, and still race smart in hot conditions.

Watch this before race day 👇

13/04/2026

🥇🥈🥉Medal Monday🏊‍♂️

Congrats to Coach Vinnie on the overall podium and age group win at the Oceanman Maldives.

🏊‍♂️Oceanman 5km Maldives
Coach Vinnie 2nd Overall, 1st Age Group in 1h19’52”

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https://www.ironguides.net/medalmonday/

11/04/2026

Shallow water starts don’t have to throw you off - there’s a way to handle them. 🌊

Coach Vinnie explains how being mentally ready for that awkward, heavy feeling can set you up for a smoother swim.

10/04/2026

🚩Reminder, no sessions next week, during Songkran! 🚩

Since most of us are away during Songkran week, we are cancelling the sessions on the 13th and 15th. Members will get one week extended on their memberships. Stay safe during the festivities!

09/04/2026

With another very warm night yesterday, we kept last week’s idea of two groups to avoid digging too deep in the heat. Runners competing in a half marathon or longer run race or triathletes competing in an ironman 70.3 distance or longer event, kept some longer and specific workout, everyone else had a speed & vo2max session to shift the limiting factor from heat tolerance to leg speed and high end aerobic capacity.

Next week we are taking a break due to Songkran, see you on the 22nd of April.

07/04/2026

Last night was the annual Songkran Summer Swim Festival. Thirteen swimmers showed up for this event.

The main set was the “Songkran 50s Rinse.”

Every lane was on the same sendoff as the group swam their way through a total of 36x50m. The set got tougher and tougher with more rest but increasing speed.

There were 2 relays to close out the evening. The first relay was the Mayongchid Relay. Each swimmer had to swim 25 meters with the fruit in their hands. Then, they handed the fruit off to their team member.

The second relay was the Songkran Shirt Pass Relay. Each summer swam 25m wearing a flowered shirt and then had to disrobe and hand the shirt off to the next swimmer who had to put it on before swimming. Lots of sanook was had by all.

There is NO swim practice next week. Practices resume on April 20, 2026.

Stay safe during these holidays.

04/04/2026

No swim warm-up allowed? No problem.

Feel the water the day before 🌊
Run to wake the body race morning 🏃‍♂️
Then start the swim controlled 🎯

02/04/2026

With the extreme heat in the month of April, our sessions now are split in two groups, the long distance groups, those who are racing any long distance triathlon by mid-May, don’t have too many options but to train specifically for it and we had a longer set for them.

While all others, we focused on speed and VO2 Max training (Zone 5 / high aerobic intensity) since with these sets, athletes normally work on a 1:1 work:rest ratio, allowing them to cool down a little in between repeats.

See you next week.

01/04/2026

🚩🚩Good news! Thailand Tri-League is back in June in Sattahip.

It will host triathlon (sprint and 2x rounds of sprint), cycling race, open water swimming, road running 5-10k.

Exact date & registration details coming up.

31/03/2026

Last night, 14 swimmers swam through a very aerobic based workout featuring 50s and 100s. With an easier sendoff, the focus of the aerobic sets was an early vertical forearm catch. This is important for a strong powerful stroke.

The session ended with 3 sets of 15m sprints at 100% max effort then 35m at 40% effort. There was 45s rest in between 4 of them.

Finally, awards were handed out last night for the top finishers in the 30 minute swim challenge done the week before. Otto, Seb and Charlie were top three. Ruby Sirinarang received and award as the top female competitor. Each swimmer also received a certificate from the Racquet Club for participating.

Next week’s practice is ON. It will be the annual Songkran Celebration

Swim Festival. Let’s hope for a big turnout.

ที่อยู่

Pathumwan
Bangkok

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