GAA and ironguides Training Camp
Coaching by ironguides.net
Triathlon Training Camp - Kanchanaburi, Thailand with Coach Vinnie Santana
The second GAA and ironguides co-promoted training camp will take place from 24-27 June 2010 in Kanchanaburi, Thailand - 3 hours drive from Bangkok International Airport.
Whether you are training for the upcoming Ironman or Ironman 70.3 events, or trying out triathlons for the first time and you are just looking for some direction on your training this camp will surely be an important building block in your quest to become a better triathlete. All levels are welcome and workouts will be divided in two groups, beginners and experienced. The four days, three nights camp will be conducted by Ironguides Southeast Asia coach Vinnie Santana.
Vinnie established himself as one of Brazil's top Ironman athletes at the age of 22. Overcoming Type 1 diabetes, he used The Method, ironguides’ training principles to drive his rapid rise through the ranks to his 8:50 h personal best Ironman time. A former member of Team TBB, the professional triathlon team based out of Singapore, Vinnie provides in-person coaching via his Bangkok training squad, and coaches Ironguides athletes online throughout the world.
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4 days/ 3 nights
Starting from THB 8,990.- per person
Send Booking Enquiry
 Felix River Kwai Hotel, Kanchanaburi |
 Swimming Pool |
 Superior Room - Garden View |
DAY 1 Thursday 24 June 2010
| Time | Session | Activities/Workouts |
| Arrival at Kanchanaburi | Hotel Felix River Kwai, Kanchanaburi (Map) | |
| 19:00 | Welcome Dinner | Registration, Introductions, Camp Structure and Why's |
| 21:00 | Resting | Superior Rooms @ Felix River Kwai |
DAY 2 Friday 25 June 2010
| Time | Session | Activities/Workouts |
| 07:00 - 09:30 | Bike (50-90km) | Learn the benefits of riding in a bigger gear (Strength), and proper pacing (Negative split) |
| 10:00 – 11:00 | Breakfast + Lecture | Lecture / Q&A: - Understanding triathlon training and racing (analysis of each discipline) |
| 11:00 – 15:30 | Rest – Free time | |
| 16:00 - 18:00 | Swim (2.5km) + Recovery Run (5-6km) |
Speed & Sprints in the swim, followed by a recovery run |
| 18:30 | Dinner | |
| 21:00 | Resting | Superior rooms @ Felix River Kwai |
DAY 3 Saturday 26 June 2010
| Time | Session | Activities/Workouts |
| 07:00 - 8:30 | Run (8-10km) | Intervals -- Tolerance set: How to train harder, recover faster and be more consistent |
| 09:00 - 10:00 | Breakfast + Lecture | Lecture / Q&A: The Method: How to set up your training week (right mix and balancing hormones) |
| 11:30 - 13:00 | Swim (2-3.5km) | Strength Endurance: Long swim set with pull gear (pullbuoy and paddles) |
| 13:30 - 14:30 | Lunch + Lecture | Lecture: - Questions and Answers and individual feedback |
| 17:00 - 18:00 | Bike (20-30km) | Active Recovery, technique & transition tips, bike fit |
| 18:30 | Dinner | |
| 21:00 | Resting | Superior rooms @ Felix River Kwai |
DAY 4 Sunday 27 June 2010
| Time | Session | Activities/Workouts |
| 06:30 - 09:30 | Race Simulation | Beginners: 750m SWIM / 20km BIKE / 5km RUN Experienced: 1.5km SWIM / 40km BIKE / 10km RUN |
| 10:00 - 11:00 | Breakfast & Camp Wrap up |
What to bring to camp
| Pool swim gear: | swimmers, goggles, paddles, pullbuoy, towel |
| Bike gear: | bike, shoes, helmet, shorts, jersey, socks, food, water bottles/camelback, spare tubes and pump/Co2 |
| Run gear: | Run shoes, socks, shorts, running top, hat/visor, sunglasses |
| Miscellaneous: | Snacks, personal sports nutrition, note pad and pen, change of clothes, money for lunch/drinks, wet weather gear |
Rates per person:
| Thai Baht | Remarks |
| 8,990.- | this rate is per athlete sharing a twin room with a second person |
| 3,300.- | this supplement must be paid extra per athlete staying alone in a single room |
| 5,450.- | this rate is per NON athlete sharing the twin room with an athlete (optional activities for non athletes can be arranged on request) |
These rates include:
- 3 days ironguides Method training with Coach Vinnie Santana
- 3 nights in Superior Room at Felix River Kwai Hotel
- Daily breakfast
- Welcome Dinner on Thursday 24 June 2010
These rates exclude:
- Transport from Bangkok airport or Bangkok City to Kanchanaburi
- Meals besides breakfast and Welcome Dinner
- Drinks
- Other personal expenses
Transportation options:
| Thai Baht | From >> To (in 1 Van) | Remark |
| 3,800.- | Bangkok Airport* or Bangkok City >> Felix River Kwai Hotel | 1 VAN can take 1 to 4 persons with a maximum of 2 Bikes (* Meet & Greet only at Bangkok Airport) |
| 3,800.- | Felix River Kwai Hotel >> Bangkok City or Bangkok Airport | 1 VAN can take 1 to 4 persons with a maximum of 2 Bikes |
In order to confirm a booking we require:
- 50% deposit once you book the camp
- after receipt of payment we will confirm the booking
- remaining amount has to be paid by latest 16 June 2010
Cancellation Policy:
- Cancellation before 10 June 2010 - full refund of deposit
- Cancellation between 10 June and 21 June 2010 - will be charged at 50% of the total amount (or 50% deposit is non refundable)
- Cancellation after 21 June 2010 and NO SHOW - will be charged with 100% of the total amount
- In case the camp itself will be cancelled - we will refund 100% of the amouont paid to us