ironguides

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

07/02/2026

Walk them? Run them?
Coach Vinnie breaks down how to approach aid stations during the run 🏃‍♂️

06/02/2026

Dear athletes, newsletter is out. Link below.

* Thailand’s Triathlon Calendar is starting to fill up!
* Cycling Technique Session at the Velodrome
* Big wins for ironguides at Sri Lanna Triathlon

https://www.ironguides.net/ironguides-bangkok-february-2026-updates/

05/02/2026

We had one of our benchmark workouts last night, all 800mm repeats, simulating the mental and physical demands of race day. The first couple repeats and on race day the first 10% or so, are the most important pacing wise, since its when many athletes tend to overdo, only to put themselves into oxygen debt that paying the price later in the race by blowing up. Resisting the temptation to head out too fast is very difficult and must be trained regularly.

After this segment we settled at the main section of the session, when athletes worked their lactate tolerance running at 10k pace. And to finish it off, the final couple reps were at best possible speed and intensity, once again to simulate the psychological demands of race day when you need to increase the effort towards the very end of the run, in most cases only to hold the same pace you have been running since the beginning, but in training we were able to lift the pace substantially, which also helps to develop leg speed on fatigue and practice our motto of the night “same posture from the 1st rep to the last rep”

See you next week for more

03/02/2026

A group of over 20 swimmers participated in a “Love for the 100s” swim session. Depending on the lane, swimmers did between 15-21 x 100m swims on increasing sendoffs. The increasing sendoffs allowed for faster swimming with longer rest.

The group energy helped carry everyone through this long set. The session ended with a short set of 50m swims.

Next week’s swim is ON.

02/02/2026

🥇🥈🥉Medal Monday🏊‍♂️🚴🏃‍♂️

Last weekend we had a large group of triathletes participating in a cycling event, racing in single discipline events, allows our team them to develop their skills in that discipline as they are exposed technically and competing against the best athletes in their sport, to come back stronger and more skilled to their triathlons. The runners in our team also brought home some well earned hardware.

Thai Sikh Run - 10km
Léa Verdure - 2nd Female - 39:47

Shimano Blue Cycling Fest - 110km
Vincent Pena - 03:11:52
Slavik - 03:28:35
Stephane Colin - 04:10:50

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Want to be featured in a Medal Monday post?
https://www.ironguides.net/medalmonday

31/01/2026

Speed isn’t free — but some investments are smarter than others.
Coach Vinnie explains why a speedsuit offers one of the best time-saved-per-dollar returns in triathlon.

29/01/2026

With a large group of over twenty runners last night, we split the group in two different workouts, a smaller group, who are preparing for Ironman 70.3 races in February, had a longer and steadier set, while the core of the group, were prescribed a 30min set working at anaerobic threshold intensity (Z4), followed by some fast 400m repeats to work on pure speed and higher end aerobic conditioning.

See you next week

27/01/2026

Last night was the first 400m time trial of 2026. Whether it was a PB or not, this sets a swimming goal for the year. There will be another time trial in a few weeks over a distance of 50m. Training for these distances requires different plans.

The practice ended with some all out sprints with a very long rest in between. This is how training for speed is done.

Next week’s practice is ON.

26/01/2026

🥇🥈🥉Medal Monday🏊‍♂️🚴🏃‍♂️

Last weekend we had a couple of our members collecting some trophies in running races.

BMA Golden Run Lumphini Park - 10km
Nick Charlwood - 3rd AG 40-49 in 40’39

Tun Run - 5km
Shayan - 4th overall & his first podium ever

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Want to be featured in a Medal Monday post?
https://www.ironguides.net/medalmonday/

24/01/2026

Swimming tips straight from triathlon coach Vinnie 🏊‍♂️
Save this for your next race 👀

22/01/2026

Our main set last night saw a transition from our first couple sessions post off-season which had a more gentle set, to a nearly full load workout. Main set was all 400s done at 10k pace, but every now and then a softer repeat so athletes could regroup, rest a little and stay focused on their technique and intensity.

We finished the workout with a short speed set to keep the legs turning fast, work on technique under fatigue and to simulate race day mental requirement of increase the effort towards the end.

See you next week

20/01/2026

Sixteen swimmers showed up for a VO2 Max Out set. The water temperature was much better for this tough session. It is always good to swim faster in practice as this will condition the body to perform under tough conditions in the open water. The workout ended with some crowded race start sprints.
Next week’s practice is ON.
Next Monday will be the first 400m Time Trial of 2026.

ที่อยู่

Laguna Phuket
Bangkok
83110

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http://www.ironguides.net/

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