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<p>Live Chat April 11th with Founder Bek Keat!</p><p><strong>Key workouts you should be doing 6-12 weeks out leading up to key races.</strong><br>Swim Workout - Monday or Sunday after the run, (30-40-50-60) 100's at your best <br>possible pace, with short rest, so High End Aerobic!<br>Tune in to hear the details...</p><p>Bike Workout - 1/2 Ironman Key Workout<br>3 hour ride: Ride for an 1hr big gear, 20min just slower than 70.3 race pace effort, 10 min easy, <br>15 min 70.3 race pace effort, 15 min big gear, 5 min easy, 10 min at 40K effort, 10 big gear, 5 min easy,<br>5 min flat out as fast as you can, 5 min big gear, 5 min easy. </p><p><strong>Tune in to hear Bek's Key Run Workout!</strong></p><p>Cramping - How to deal with it? What are the causes? Best tips!</p><p>Looking for a start of season training plan, 8 week, beginner, intermediate or advanced plan. </p><p>Team Sirius Tri Club calendar of events! <br>Bek will be Coaching on deck (swim, bike or run each month)starting in May!<...