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The Bek and Siri Show
triathlon
Siri Lindley
Ironman
swim bike run
Rebekah Keat
70.3
endurance
Sports
Health & Fitness
Fitness

The Bek and Siri Show

作者: Siri Lindley and Rebekah Keat, Team Sirius Tri Club
最近更新: 2023/10/27
At Team Sirius Tri Club it's not just swim, bike, run, it's about who you become. Swim, bike, run, t...

Recent Episodes

Want to increase your FTP?!

Want to increase your FTP?!

Are you 16 weeks out from a 70.3? Bek Keat, owner and founder of TSTC, 6x Ironman Champion, dives into strategic training and key sessions you should be doing at this point. Make sure you've got your race goals identified and what your strategic sessions will be, whether that is races or key workouts. If you're racing in April or May or June...you should be starting that 16 week plan. At TSTC we reverse engineer all our training plans based on RPE where your fitness is now...16 week out brick, 12 week out brick, 8 week out brick and a 4 week out brick. Always starting with shorter efforts, and build out to longer efforts. These key sessions will be about 3 hours, maximum of 4 hours with the run off the bike being an hour max. FTP Testing: Time and a place. Go absolutely flat out for 20 minutes. Make sure you warm up for 15-30 minutes beforehand.Best way to increase your FTP...The best ways is to do VO2 max sets, or 1 min max power efforts, time trials, strength efforts..etc.  *Lighter and leaner you are the higher your FTP will be. If you'd like to join these live chats in real time, join Team Sirius Tri Club for just $37/month, by visiting: www.teamsiriustriclub.com #teamsiriustriclub #rebekahkeat #sirilindley #swimbikerun

2023/2/28
1269
Bek's Best Recovery Tips & Bio Hacks!

Bek's Best Recovery Tips & Bio Hacks!

Post Recovery Tips - Live Chat with Founder/Owner of Team Sirius Tri Club Rebekah Keat!! Tune in to hear her best recovery tips and bio hacks!!  First Tip - Electrolyte Replacement + Water with a little bit of protein straight away after finishing your 70.3/Ironman!!If you have a go to shake for recovery with protein that would be ideal!! Explanation of DOMS - Delayed onset muscle soreness. What it is and when you're most likely going to feel it? Bek gives her best Recovery Week Strategy for a 70.3!!This is GOLD so you'll want to hear her day to day recommendations'.  Bek's Recovery Hacks for the week after the race! F2C Greens  Salting Your FoodsDeep Tissue Massage HyperVolt/Normatec Boots Ice Bath - Spa/Sauna (alternate) Compression Socks High Protein/Macros/Micros   Don't forget if you'd like to ask your own questions and hear these live chats in real time, join our club for just $37/month. Visit teamsiriustriclub.com 

2022/6/28
1361
Live Q&A with 6x Iron Distance Winner - Bek Keat

Live Q&A with 6x Iron Distance Winner - Bek Keat

May 16th Live Chat with Founder & Owner of Team Sirius Tri Club, Rebekah Keat! Is it easy to transition from 70.3 training to a marathon, two months later?Bek goes into detail on how this is absolutely possible! July 1st - Bek will be starting a training group specifically for the Miami Marathon for those interested in joining!!  Are swim skins worth it?Bek explains one could save 3-4 seconds/100. But also talks about it beingcounter intuitive if the following applies to you.... Should would be using other macros during racing?Bek talks about carbs being the main source of what you need! Cause of hamstring pain? How to deal with it? What to check if you're experiencing this.  During 70.3 training on which days do you incorporate weight lifting?Bek offers her philosophy and recommendations!Wishing the BEST of LUCK to all of our Team Sirius Athletes Racing Ironman 70.3 Chattanooga!! Caren, Masumi, Trish and Teresa!!! WOOOHOOO!!!For those interested in joining these chats in real time please visit www.teamsiriustriclub.com to purchase a $37 membership!  

2022/6/22
1288
Cadence Consistency is KEY

Cadence Consistency is KEY

Live Chat on May 9, 2022 with Founder and Head Coach of Team Sirius Tri Club, Rebekah Keat! Bek talks about how TSTC teaches how/when they use and want to see metrics in their training programs. Coaches don't want to see all your Garmin metrics...Trust ME! We want to know how you felt? We want you to know your times(25, 50 & 100), what was your easy, what was your fast? We want you to learn how to use a pool clock! The more you think like a swimmer, the more you become a swimmer. How to use a snorkel properly and do a flip turn without getting water in your nose! Bek's thought about using flippers in the pool. Bek gives her best tips to be paying attention to in the water to keep getting faster...Make sure there is a difference between hard and easy. There should be a significant change in pace!! How to approach a hill climb in an Ironman Bike? Cadence is always the KEY! 80 is the number you want to shoot for in an Ironman. Consistency is everything! References when Rinny won in 2014. She had the most even power numbers the entire bike. Cause the whole time she strictly focused on cadence. Gradually shift while you climb when/if needed. How do you get ready for a HOT race when your coming from colder temperatures!!? To hear this recorded episode in real time, or get answers to all your questions visit teamsiriustriclub.com to sign up for your very own membership for just $37!!

2022/6/14
1589
Swim Drills - Do's and Don'ts

Swim Drills - Do's and Don'ts

Team Sirius Tri Club is hosting a Team Camp on July 23/24th and we invite you to join us!! Learn more by following this link: https://hubs.li/Q01cDC3H0Bek explains why sticking to your prescribed plan is important when working with any Coach!  What is a swim drill? What are some examples? Bek discusses her and Siri’s strategy regarding Sunday swims on Team Sirius Tri Club plans and discusses fitting in the rest of the swim sessions throughout the week.  Motion sickness – Bek talks about her experience and her best advice.  Water running, pros and cons and proper technique. Join us for the Miami Marathon in January of 2023!! They are offering a marathon, ½ marathon or 5K. Not apart of Team Sirius Tri Club and interested in joining the clubplease visit www.teamsiriustriclub.com for more info!Questions about training, coaching or programming to teamsiriustriclub@gmail.com

2022/6/3
1947
Key workouts for your key races!

Key workouts for your key races!

Live Chat April 11th with Founder Bek Keat!Key workouts you should be doing 6-12 weeks out leading up to key races.Swim Workout - Monday or Sunday after the run, (30-40-50-60) 100's at your best possible pace, with short rest, so High End Aerobic!Tune in to hear the details...Bike Workout - 1/2 Ironman Key Workout3 hour ride: Ride for an 1hr big gear, 20min just slower than 70.3 race pace effort, 10 min easy, 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,5 min flat out as fast as you can, 5 min big gear, 5 min easy. Tune in to hear Bek's Key Run Workout!Cramping - How to deal with it? What are the causes? Best tips!Looking for a start of season training plan, 8 week, beginner, intermediate or advanced plan. Team Sirius Tri Club calendar of events! Bek will be Coaching on deck (swim, bike or run each month)starting in May!Free for anyone in TSTC! Not apart of Team Sirius Tri Club and interested in joining the clubplease visit www.teamsiriustriclub.com for more info!Questions about training, coaching or programming to teamsiriustriclub@gmail.com

2022/4/27
1845
“We all know, no one wears a Garmin in the pool.”

“We all know, no one wears a Garmin in the pool.”

🎧 Episode 81 “The Bek & Siri Show” Our philosophy of not wearing a Garmin in the pool.How do you count laps? How do you time yourself? Do you know what your cycles are? Do you know your pace for a 25, 50 or 100? How does your coach know you’ve done your session? When you're wearing a Garmin you’re not thinking like a swimmer, tune in to hear why! Why we don’t believe in having our athletes run more than 21/2 hours when training for a marathon…Bek talks all about the body and heart recovering for anything over 2 - 21/2 hours."It's not just about swim, bike, run it's about who you become"⠀ ♥️ Bek & Siri 🙏#femalepodcaster #swimbikerun #triathlon #triathloncoach #teamsiriustriclub #rebekahkeat #sirilindley #triathlonteam #triathlonteam #TSTC 

2022/3/25
892
Bek’s BEST Tips For Blister Prevention

Bek’s BEST Tips For Blister Prevention

🌟Ep 80 “The Bek & Siri Show” 🌟🎧 What causes Blisters? What are some helpful tips to avoid blisters? Bek talks about the importance of following a plan/having a coach if you plan on transitioning from a sprint distance to half ironman! Especially if you want to race competitively!  Signups for our winter camp in Longmont, CO the last weekend in January will be available soon! Indoor trainer sessions, pool workouts, treadmill session, gate analysis, yoga/meditation and more. If you want to join these chats live you can sign up for the club for just $37! 🌟 You can find out more on the website. We'd love to see you inside our club. https://www.teamsiriustriclub.com And remember "It's not just about swim, bike, run it's about who you become"

2021/10/4
1448
How to gain small time advantages while racing!

How to gain small time advantages while racing!

🌟Ep 79 “The Bek & Siri Show” 🌟🎧 Bek sends a big welcome to all of our new Team Sirius Tri Club members.   Announcement of all Official Team Sirius Tri races for 2022! (Will be confirmed soon) 70.3 Chattanooga - May  Wisconsin Ironman and 70.3 - June 2022 DAM Sprint Tri & DU - July 10, 2022 hosted by High5EM Lake Placid Ironman - July Boulder 70.3 - TSTC top of Nelson Rd. - August  70.3 Timberman - August Wicked Half Marathon -  September 25, 2022 hosted by High5EM Benefits of Team Sirius Tri Club, discounts on product/gear, training plans and more. Race wheels - Time savings worth investing on deeper disk wheels? Need to consider race conditions when deciding on deep dish disk wheels. Bek talks about other options that should be done prior to wheels, to help gain a small advantage before disk wheels: body position and an aero helmet. Best bike strategies for a 70.3!!  Race strategies dependent on race day conditions: hot/humid, rain, cold, windy.  Salt, when to take it, how much to take!  Virtual live zoom workout once per month!  If you want to join these chats live you can sign up for the club for just $37! 🌟 You can find out more on the website. We'd love to see you inside our club. https://www.teamsiriustriclub.com And remember "It's not just about swim, bike, run it's about who you become"

2021/9/13
2385