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Tune in to hear, Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner go into detail on "how to train in the off season." Bek talks about what you should be doing, what you should avoid, how many hours you should be doing, where your focus should be to set yourself up for an amazing season!
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 #offseasontraining #womenintri
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Tune in to hear, Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner go into detail on all her best advice for your first ever Ironman. From the time commitment, preparation, equipment and more!
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
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on all things strengths training during race season!
Sports specific strength work!Weights and gym work! Benefits of strength work!Who I recommend as a strength coach!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
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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
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on Race Season Preparation and "how to choose the right races for you and your goals." She also discusses Team Sirius Tri Club in 2023, how TSTC training programs and key blocks are designed and how often you should race.
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
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on "How to break the 5 hour mark for a 70.3." She also discusses the importance of race goal times, how to achieve those race goals and talks key off season swim, bike and run sessions you should be doing in the off season.
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
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Bonus Episode!
Siri interviews Dr. Dan Plews in this BONUS Episode of the Bek and Siri Show!
Dan is an exercise physiologist, world champion athlete and world champion coach.
Founder of endureIQ Dan coached Chelsea Sodaro to the 2022 Ironman World Championship Win.
The first American female to win in 25 years.
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on all things "Off Season."
Including: How much time off to take? What kind of workouts you should focus on in the off season. How and when to build back up?
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 #sirilndley #swimbikerun
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on the following topics....
How best to attack a long swim to bike transition.
How best to battle windy bike legs..how to get nutrition in on windy days.
Why comparing times and speeds are irrelavant in tough conditions.
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 #sirilndley #swimbikerun
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In tonight's special edition of the Bek and Siri Show, Bek Keat dives into all things KONA!! With the Women's Race scheduled for Thursday and the Men's race on for Saturday in Kona, Hawaii, Bek is laying out all her tips & secrets!! Topics to include:How to prep week of Kona and Kona Race Course Info (swim, bike and run)All my key tips for the Hawaiian Ironman World ChampionshipGeneral takeaways for fueling for any Ironman!General racing tips in any Ironman!
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on the following topics....
Why you don't need to run a marathon in training for an Ironman.
Best treatments for Plantar Fasciitis.
Best stretches for tight calves!
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 #sirilndley
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Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on "All Things Cycling."Topics Include: Gear, equipment and bike setup. Bike Fit, Pedal Stroke, Technique & Cadence.Key Bike Workouts!! Road bikes vs. Time Trial Bikes....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 #sirilndley
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Tune in here to hear 6x Ironman Winner, Founder of Team Sirius Tri Club Rebekah Keat talk all about the IRONMAN MARATHON LEG 🔥
✅ How to train for the marathon leg!
✅ What are the key sessions!
✅ Why you don't need to run a marathon!
✅ How to fuel and prepare on race day!
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Thanks for tuning in to the Bek and Siri Show!
In today's podcast we'll hear Bek talk about Wetsuits!! Debate on whether to wear a wetsuit with sleeves or no sleeves?
Voice her opinion on whether to wear a speed suit or no wetsuit for short swim races?
She'll also talk about her best tips on proper breathing while swimming!!
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Check out this BONUS video of one of Siri's Bed Head Head Chronicles focusing on Health and Wellness.
Siri brings in her wife, Rebekah Keat, co-founder of Team Sirius Tri Club to dive deep into her 4 Important Factors of Health and Wellness.
1. Fitness
2. Nutrition
3. Sleep
4. Self Care
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July 25, 2022 Live Chat
Bek and Siri discuss the importance of discussing mental health with your coach!
When the ideal point to clip in is?
Why using numbers are disempowering and RPE is empowering!
Why cadence of 78-82rpm is recommended for everyone.
Why is sleep the BEST recovery tool?
To tune in to these live weekly chats in real time register to become a member of the Team Sirius Tri Club for just $37/month.
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If you are planning to race at altitude, in humidity or in extreme heat!! This is the live chat you want to listen to featuring both Bek Keat and Siri Lindley!!! These two ladies are offering up 50 years of combined experience for you in this live chat and it's a can't miss episode!
Learn how to train and prepare yourself for racing in these conditions!!
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Bek Keat owner of Team Sirius Tri Club and 6x Ironman Winner discusses the following topics in tonight's Live Chat!
Key injury prevention for swim bike run.
The most common injuries for swim.
Injury management how to manage most common injuries!
How to prevent and treat swimmer's ear!
Dealing with a run injury and how best to come back to running without getting re-injured!
As always to join these live chats in real time visit teamsiriustriclub.com to purchase your $37/membership.
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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 BootsIce Bath - Spa/Sauna (alternate)
Compression SocksHigh 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
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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 being
counter 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!
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