The Bek and Siri Show

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

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

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

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

Bek Keat, owner and founder of Team Sirius Tri Club, 6x Ironman Winner goes into detail on Race Season Preperation 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

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

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.

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

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

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 Championship General takeaways for fueling for any Ironman! General racing tips in any Ironman!

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

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

Tune in here to hear 6x Ironman Winner, Founder of Team Sirius Tri Club Rebekah Keat talk all about the IRONMAN MARATHON LEG

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!!

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

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.

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!!

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.

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 

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!  

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!!

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

Welcome to the Bek & Siri Show! In tonight's live chat, Bek will discuss in detail the following Pre-Race Week topics: What your race week taper should look like for a 70.3 or 140.6 Bek's best advice for traveling to and from races, when's the best time to travel for your upcoming race We'll talk all about how to prepare and reduce all anxiety and uncertainty on race day. To hear these live chats in real time and have an opportunity to ask Bek and Siri questions please visit www.teamsiriustriclub.com to join our club for just $37/month.

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

Tune in to hear Bek and Mike discuss their philosophies on training with RPE or effort! 

In this podcast we'll discuss all things RACING

Rebekah Keat is a former pro triathlete who still holds one of the fastest female times in history with 8 hours 39 minutes over the Iron Distance. Over her 22 year career, she has had over 30 podiums including 2X Junior World Champion, 6X Iron Distance Champion, and 3X National Champion.@teamsiriustriclub_rebekahkeat@believeranchandrescue Rebekah is co-founder with her wife Siri of Team Sirius Tri Club and Sirius Squad, dedicated to helping athletes and everyday people achieve their health and fitness goals!  Additionally, Rebekah is the co-founder of Believe Ranch & Rescue, saving horses from slaughter and Horses In Our Hands a lobbying and education organization dedicated to ending horse slaughter. Rebekah is a proud Ambassador of OsteoStrong. A member of the program herself, she has personally experienced the benefits of OsteoStrong while training.

Siri talks about what it takes to have a winning mindset of abundance. Off season break what should you focus on?  How do you decide which running shoes? New tri & cycle kit sponsor announcement and join Siri for her virtual birthday celebration a 5/10km run!You can get the Team Sirius 5k and 10k run plans herehttps://teamsirius.trainingtiltapp.com/Store/Category/Running%20PlansAnd sign up to Siri's birthday run celebration herehttps://runsignup.com/Race/MA/Amesbury/SirisCelebratory10K If you want to join these chats live you can sign up the club free for the first month and get access to all the amazing benefits of being a Team Sirius Tri Club member. You can find out more on the website. We'd love to see you inside our club. https://www.teamsiriustriclub.com/team-sirius-tri-club-free-trial/ And remember "It's not just about swim, bike, run it's about who you become"

We have special guest on the show Dr Garret Rock from AthleteBloodTest.com to talk about how their science can help active individuals create strategies to optimize their performance and well being based on their blood and genetic markers.You can learn more at https://athletebloodtest.comTeam Sirius Tri Club members get a 20% discount on ABT services. To get the discount you can join the club at https://www.teamsiriustriclub.com/team-sirius-tri-club-free-trial/ And remember "It's not just about swim, bike, run it's about who you become"

A bonus episode of the Bek and Siri ShowSiri recently featured on the 303 Endurance Podcast.The 303Endurance Podcast mission is to create a global community of endurance athletes. To inspire participation in endurance sports by connecting you to coaches, experts and professional athletes."We are catching up with Siri after 3 years to talk about some of the advice she's sharing with her clients during this COVID experience.  In this UCAN coaches panel a couple of months ago, Siri shared some advice on how to reframe this as an opportunity.""Siri has amazing courage and leadership.  She's really someone people feel like they can relate to and who she makes you feel relatable too.  Through her athletic career there were many challenges and battles, yet none would be as challenging as battle and ultimate victory over leukemia.  She is truly inspirational and wise."You can learn more about the 303 Endurance podcast on their website or by searching for "303 Endurance" in your podcast player.https://303cycling.com/303endurancepodcast/For more information about Siri and Team Sirius Tri Club follow the link belowhttps://www.teamsiriustriclub.com/