The Bek and Siri Show: Recent Episodes
Siri Lindley and Rebekah Keat, Team Sirius Tri Club
At Team Sirius Tri Club it's not just swim, bike, run, it's about who you become. Swim, bike, run, triathlon and life advice from Siri Lindley and Rebekah Keat. Bek and Siri have more than 40 years of experience racing and coaching at the highest level.
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 "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 🔥 ✅ 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!
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 Foods
Deep 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!
All of our Team Sirius athletes are gearing up for 70.3 Chattanooga next weekend!!
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!
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/Q01cDC3H0
Bek 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 club
please 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 Workout
3 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 club
please 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 👇👇
✅ Race Planning & Strategy
✅ Race Calendar -planning your race schedule
✅ Race Preparation & when to taper
✅ Race Day Strategy, Equipment, Transitions, Nutrition etc.
✅ Post Race Recovery and more!!
♥️ Bek & Siri 🙏
femalepodcaster #swimbikerun #triathlon #triathloncoach #teamsiriustriclub #rebekahkeat #sirilindley #triathlonteam #triathlonteam #TSTC
🎧 Episode 82 “The Bek & Siri Show”Tune in to hear who we’ve added to our already amazing team of Coaches!!
Details about our first ever ambassador program for Team Sirius Tri Club and new coaching tiers for 2022!
Tips on acclimating to cold open water swims and cold, rainy, windy races.
"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
🎧 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
🌟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"
🌟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"
🌟Ep 78 “The Bek & Siri Show” 🌟🎧
Hear all about Bek’s swim set with Ellie! Impressive results from our teammates all over the world! Bek reviews camp itinerary for all triathletes and squadders attending training camp in CO!
Mental readiness and getting back your groove after a long hiatus. “Trade your expectations for appreciation.” Expectations destroy performance and happiness!
Bek invites Karen Pederson on to hear all about her first ever duathlon journey from her 21 days of Freedom one year ago, dropping 6 pant sizes, following a beginner duathlon plan, to winning her age group!
🌟Special appearance from superstar Ellie Salthouse!!🌟
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"
🌟Ep 77 “The Bek & Siri Show” 🌟🎧
Bek talks all about our amazing athletes results over the weekend, talks about issues you’ll feel if your bike seat is to high or too low, hand numbness on the bike and what may be causing it, favorite saddles she’s used over the year and what her recommendations are, how to handle and attack indoor trainer rides, briefly touches on fueling for an Ironman and caffeine intake.
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"
🌟Ep 76 “The Bek & Siri Show” 🌟🎧
Bek gives a recap of the Mens and Womens Olympic Triathlon Events. 🏊♀️🏃♀️
😮 Recap of weekend racing of all our amazing TSTC coaches and members!!
Reminder to fill out the 2021 Team Race Calendar so we can track where in the World where everyone is racing!!
“Get Sweaty with Salty” - An insider look at Ellie Salthouse’s race prep to Ironman 70.3 World Championship.
Team Sirius Tri Club Sponsor Recap! 😮
Suggestions to improve your open water breathing patterns! 🏊♀️
Updates on Huw Darnell’s strength & conditioning sessions that will be starting in August!
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"
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.
🌟Ep 75 “The Bek & Siri Show” 🌟🎧
16 weeks to Turkey, Brazil and Florida 70.3, Bek talks all about our 16 Week Training Plans!
Who is racing St. George 70.3 World Champs?!
How long should your long run 🏃♀️ be for 70.3 and Ironman? Time vs. miles.
Importance of your hard runs: intervals, build runs, hill runs, etc. 🏃♀️🏃♀️
Where best to position yourself in the swim with a big pack?🏊♀️
Duathlons! Challenges of a run-bike-run! Tips for newbies.
Starting the week of 7/19 we’ll be implementing monthly virtual strength & conditioning training sessions with Ellie Salthouse’s coach Huw Darnell. 😮
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"
🌟Bonus Episode of Siri talking with Jenna Louise on her “To Be Human” Podcast 🌟🎧
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"
🎤The Bek & Siri Show 🎧Ep. 74
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Siri and Bek discusses a variety of topics in tonight’s chat including 👇
Pro triathlete and multiple 70.3 Champion 🏆 Ellie Salthouse and her 5/5 Winning streak
How did Ellie come from being a strong ITU athlete but weaker swimmer to leading the swim and beating the best in the world!
What top Aussie strength trainer Huw Darnell has Ellie doing for strength work?
Training and work balance for full time workers and how to fit the key training sets in!
Altitude training and what to do when you get to altitude? What workouts and how to adjust the training to get the best acclimation!
Brett Sutton said he will coach Siri and then said see you in a few days! How Siri took a leap of faith and left everything to pursue her dream! Did she really do her first workout in jeans and vans?
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"
🌟Ep 73 “The Bek & Siri Show” 🌟🎧
✅Bek & Siri talk about Ellie Salthouse coming to Longmont for some 1 on 1 time with Siri in prep for 70.3 World Champs!
✅Team Camp the last weekend of August in Longmont, CO
✅Dealing with knee pain
✅Thoughts on periodization especially for AG’s
✅How to cut your transition time 🏃♀️
✅The benefit of investing in a good bike fit 😮
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"
🌟Ep 72 “The Bek & Siri Show” 🌟🎧
Bek discusses a variety of topics in tonight’s chat.
💥Summer Tri Camp in Longmont - 7/28 and 7/29 visit teamsiriustriclub.com for more info.
Free Pride Ride & Run happening between 6/26-6/30
Learn more at https://runsignup.com/Race/MA/Amesbury/Pride5K
🔥 Adjusting to the heat, salting your foods and wearing a heart rate monitor
🏃♀️ Importance of changing up the workouts, including: speed, threshold work, endurance and more.
Why comparing speed is irrelevant in a race. A better way to gauge bike improvement. 🚴♀️🚴♀️
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."
🎤The Bek & Siri Show 🎧Podcast Ep. 71🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️
Siri & Bek discuss these topics👇
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✅ Intermittent recovery & the importance of taking breaks!
✅ Go to RECOVERY tips and favorite recovery hacks!
✅” TEMPO” what is “Tempo”
pace in running what does it mean?
✅ What is a swim drill and why do we do them? Whats our go to drill?
✅ Nutrition & Hydration -Do we need to worry as much about nutrition and hydration in a short sprint race?What should we be eating and drinking?
🔈Training Camp Announcement 🔈
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."
🎤The Bek & Siri Show 🎧 Ep. 70
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Bek Keat and Maddy Pesch debrief #70.3 St.George and discuss 👇
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✅ Course breakdown of Ironman 70.3 St George for 2021 70.3 Triathlon World Championships
✅ Race strategy for a hard hilly course!
✅ What key run sets & bike sets you can do to improve strength for tough courses!
✅ Key tips for those racing triathlon 70.3 World Championships
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"
🎤The Bek & Siri Show 🎧Podcast Ep.69🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️
Siri & Bek discuss these topics👇 ⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️⬇️
✅ How to fuel ⛽️ pre race and during a 70.3 or Ironman!
✅ 12 Week Beginner Sprint Triathlon Plan! Is available now‼️
✅ Xlab partnership announced and demo some of their incredible products!
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"
🎤The Bek & Siri Show 🎧Podcast Ep. 68🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️
Siri & Bek discuss these topics👇
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✅ Race strategy and how to pick races?
✅ How important are bricks? What are they, how do we include them and why?
✅ What swim sets should w be doing? Favorite drills?
✅RACE TAPER week! What does taper week look like? What should we do leading into a key race?
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"
🎧 Episode 67 “The Bek & Siri Show”
🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️
Siri & Bek discuss these topics👇
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✅ Training by RPE or effort vs power and heart rate!
✅ What distance should you start with?
✅ How to come back if you “blow up” in a race?
✅ How to plan your weekly training sessions!
✅ What is the “ grey zone” and why you need to stay away from it!
If you want to join these chats live you can become a member of Team Sirius Tri Club for just $37/month.
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"
🎧 Episode 66 “The Bek & Siri Show”
🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️🚴♀️🏃♀️🏊♀️
Bek & Siri discuss ⬇️⬇️⬇️⬇️⬇️⬇️
✅ Training adjustments for an injury and a niggle to prevent it becoming an injury!
✅ How to improve cycling efficiency and technique what drills and how to do them.
✅ Importance of strengthening your back and why?
✅ How to help calf knots and Achilles strains!
✅ Swim vs pull vs drill explanation & breakdown of swim workouts!
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"
🎧 Episode 65 “The Bek & Siri Show”
✅ What is our secret 🤭sauce for key race mini breaks!
✅ How to get bike fitness as a time crunched athlete! 👊
✅ Adrenal fatigue and how to recognize the signs! 🥱
✅ Trainer vs road how to simulate! 🚴♂️
"It's not just about swim, bike, run it's about who you become."⠀
femalepodcaster #swimbikerun #triathlon #triathloncoach #teamsiriustriclub #rebekahkeat #sirilindley #triathlonteam #triathlonteam #TSTC
Visit www.teamsiriustriclub.com for 10 FREE KEY Workouts!
🎧 Bek talks 🎤all things TRANSITIONS 🏊♀️🚴♂️🏃♀️
✅ How to set up your bike🚴♂️ in transition with helmet ⛑ shoes 👟 and towel
✅ Key🔑 tips to make it faster💨and smoother!
✅ Fuelling⛽️ during workouts🏋️♀️ and post workouts‼️
⠀
And remember "It's not just about swim, bike, run it's about who you become"⠀
femalepodcaster #swimbikerun #triathlon #triathloncoach #teamsiriustriclub #rebekahkeat #sirilindley #triathlonteam #triathlonteam
Go to https://www.teamsiriustriclub.com/team-sirius-tri-club-free-trial/ to get your first months membership free
🌟Ep 63 “The Bek & Siri Show” 🌟🎧
Siri and Bek discuss all things Oxygen like how to breathe 😮 with tips you may never have thought of!
How important rhythm is and how to breathe while swimming💦🏊♀️ and running!
Foot strike while 🏃♀️ running while using the treadmill as a tool and fuelling ⛽️ for a 70.3? Keep it simple Bek explains her easy formula!🙌🏻
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"
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 here
https://teamsirius.trainingtiltapp.com/Store/Category/Running%20Plans
And sign up to Siri's birthday run celebration here
https://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.com
Team 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 Show
Siri 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 below
https://www.teamsiriustriclub.com/
Siri and Bek explain race season planning and how to space your events!
We also discuss tapering;
● How to plan your taper
● When to take the 3 day mini break before your key race!
We also talk about our favourite ways to alkalise our body and our favourite recovery methods!
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"
Bek and Ben share all things bikes!
- Disk brakes are they worth it?
- Bike tyre choices-Clinchers vs Singles Vs Tubeless what is the best and fastest option?
- Bike fit and set up
- Cleat position
- Crank size
- 11/12 speed cassette choices
If you want to join these chats live you can sign up the club for half price during our Black Friday sale month and 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/black-friday/
And remember "It's not just about swim, bike, run it's about who you become"
Siri shares her personal sleep hacks including Siri's favorite meditation app, CBD, melatonin and more. Plus Bek and Siri's favorite winter meals!
Siri also describes what you can do in terms of training while you are injured to keep progressing.
Our Black Friday and Cyber Monday deals start next week but you can get early access by leaving your details on our website
https://www.teamsiriustriclub.com/black-friday-early-access/
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"
“Expectations Kill” Siri says get rid of expectations and celebrate all your hard work!
For any of you that are going to be doing any kind of a race, whether it's a triathlon or a run race or whatever it is. I think the key and this doesn't just apply to COVID time, but it applies all of the time, expectations kill. And after all this time off and not having been racing for a long time, you simply should not burden yourself with expectations.
Bek explains FTP and how to measure it and Siri and Bek touch on the importance of cadence both on the bike and the run!
We also announce our new wetsuit sponsor Zone3
Cadence in triathlon cycling should not be compared to cadence for cyclists. There are many reasons why cadence in triathlon should be different to cadence in cycling. Team Sirius triathlon training programs are built to develop strength in your cycling and includes training at very specific cadences. You can learn more about the Team Sirius training plans here https://www.teamsiriustriclub.com/triathlon-training-plans/
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"
Siri “lets not define ourselves by saying I am good at something or I am bad at something “ We also talk about what the off season break should look like for YOU and EVERYONE and which
TSTC plans work for off season and race season build up!
Bek and Siri discuss the mental side of training and racing in the heat
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"
Greg Bennett is driven and cares deeply about optimizing and living a high-performance life. His passion will inspire others to optimize their own lives.
You can learn more about Greg Bennett and the BE with Champions podcast on his website https://www.bennettendurance.com/podcast
“Siri Lindley is one of the few to reach the top of the world as an athlete by winning an ITU World Championships and two World Series titles and then be able to transition into a multiple World Champion coach.”
- Siri describes her recent battle with Acute Myeloid Leukemia and is now cancer-free.
- How Siri found the sport of Triathlon
- Recognizing some mental and physical ability
- Doing everything possible to optimize her performance
- The breakthrough - Lausanne World Cup
- Edmonton World Championship - How winning world's changed her life
- Transitioning to coaching
- Mental Strategies
- Preparing Mirinda Carfrae for her first attempt at Ironman
- Being open and learning as a coach
- Mirinda Carfrae and Leanda Cave
- Siri and Bek's Foundations -
- Believe Ranch and rescue
- Horses in our hands
- Siri and Bek's Triathlon club - Team Sirius Tri Club
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"
Siri & Bek feature Suzy Ohannessian finishing her first ever Triathlon with 6 weeks training under TSTC.
They also cover
● Racing your first race after only 6 weeks of Triathlon training!
● How to fill the gap with training until Ironman race season begins.
● What should you focus on on the bike?
● Speed cadence or power?
● Ideal cadence and leg speed while running!
Until the end of September you can join the club for free 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"
"There is a power that accompanies sharing your struggles. As you share, you allow others to join you on your journey. When you let go of excuses and share your failures, you help others believe in their goals too. Having Siri Lindley on for today's episode really inspired me, in words that I can not ever describe! She speaks on gratitude, grit, appreciation, and taking on the impossible. I love this quote she shared with me "make your purpose be other than yourself", don't keep people out of your story."
You can learn more about Tina and the Running for Real podcast on her website https://tinamuir.com/rfr-podcast/
The BEST taper plan ever!
Siri & Bek give you their perfect taper plan! They discuss the benefits of their swim block and explain the workouts!
They also cover how to overcome anxiety and how to practice by preparing yourself in the pool!
Also great member Q & A
- Counting laps in the pool
- Swimming with bands and towel
- Swim blocks for strong swimmers
- The key differences between pool and open water swimming
Until the end of September you can join the club for free 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 discuss how you can create a habit in just 21 days.
How to recover from DOMS (Delayed Onset of Muscle Soreness)!
We launch our Kona race day challenge where our members can use a special 6 week Training Plan to prepare for our virtual race that will take place on the Weekend when the Ironman World Championships was originally scheduled for.
Virtual workouts are back and more!
To join these chats live or for 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. You can currently sign up for a free month here 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 great bonus episode this week feature Siri's appearance on the "Rise Higher" podcast with Stephanie Kwong.
Stephanie is a Mindset Mastery Coach, Hypnotherapist and Host of the Rise Higher Podcast. "I’m the secret weapon for the driven and ambitious who want to live at their highest potential. Whether it’s getting to the next level in your business or career, transforming your relationships, or experiencing greater feelings of confidence, peace or fulfillment in your life, I can help you get there."
You can find out more about Stephanie on her website https://www.stephaniekwong.com/
And you can find the original episode on the Rise Higher podcast here https://www.stephaniekwong.com/podcast/episode/eae3494e/ep54-how-to-achieve-the-impossible-with-siri-lindley
Notes from the Episode
Siri Lindley, a former 2-time ITU World Champion, USA Triathlon Hall of Famer, Speaker, Author, and Co-president of Believe Ranch and Rescue, joins me to discuss how explore how to shift your focus to being true to yourself, bouncing back from defeat, and embracing who you are. In her early twenties Siri came out as gay to her father, faced deep rejection from him, she turned to triathlon as a way to find herself.
With no experience, Siri truly dove in head first past her comfort zone to become the best — now she helps others discover just how far they can push themselves to become stronger, braver, and more authentic than ever. Siri powerfully shares how her life challenges ultimately became her greatest gifts.
To get a FREE months Team Sirius Tri Club membership go to 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"
Today Bek & Siri discuss key terms like RPM & cadence and cover listener questions about breathing for swimming and how to fix lower back pain on the bike!
To join these chats live or for 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.
You can also watch the video version of this episode on Youtube here https://youtu.be/pB-4KfBsSaU
To get a FREE months membership go to 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"
On this week's show we chat with Nutritionist Mikki Williden about fueling for performance, hoshimotos, protein intake, the Game Changers film, supplementation for vegans and vegetarians, sources of protein and more!
Mikki is a nutritionist who has a passion for running and endurance sports, she is a qualified nutritionist and lecturer.
Mikki is also the co-host on the popular triathlon podcast Fitter Radio. https://www.fitter.co.nz/listen-radio
Mikki offers nutritional services for endurance athletes along with online memberships to her nutrition platform where members have access to meal plans, recipes and her private Facebook group. You can learn more about Mikki and her services on her website. https://mikkiwilliden.com/
USE the code BEKANDSIRI15 all in caps to get 15% off any online membership or online nutrition plan
Tri club members get an additional 10% off so sign up to be a member or if you are a current member go to the discounts menu item in the Team Sirius Tri Club app or website to get the 25% off code
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
On the show today we have Erin Carson, a high-performance strength coach to Olympic and world champion athletes.
Erin talks about lifting and strength work based on age and performance and answers member questions.
We also discuss the timing of strength workouts, the load level and the number of reps based on your own training sessions!
This is one not to miss!
You can learn more about Erin and her services over on the ECTFit website https://ecfitstrength.com/
The ECFIT Strength Facebook group is here https://www.facebook.com/groups/ECFITMembers/
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
We are very excited to have 4 x Ironman and Ironman 70.3 World Champion and legend Mirinda Carfrae join us for Q & A on the show today.
Rinny answers our member questions including;
How do you motivate yourself when things get tough?
How do you deal with being a Woman in a Male dominated sport?
How did you stay positive to win the Ironman World Championship in 2014 when you were 15 minutes down off the bike?
She also shares her goals to win multiple Ironman World Championships before she’d even competed in an Ironman and what it means to her to be a Mom.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week we answer a series of questions from our amazing members.
How do you descend quickly and safely?
What’s the proper rate of kicking during a race?
How to ride on a flat course with a lot of wind?
As a beginner, what are some signs that you are becoming a better cyclist?
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week Bek and Siri celebrate the results of all our members 5k run challenge. They also discuss how to know if your getting faster and how to master your transition.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Transform your freestyle today with Brent Hayden's course. Only $47 for a limited time. https://www.swimmingsecrets.com/sirius
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
A special interview this week where Mike Reilly from Ironman interviews Siri about being cancer free, her love of coaching and struggling through tough times.
Thanks so much to Ironman for this interview and allowing us to share.
You can watch the original Video on Ironman's Youtube channel here https://www.youtube.com/watch?v=oPbgGCkqLVQ and find out more about Ironman and their very special events on their website https://www.ironman.com/
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Bec is introduced as the newest TSTC Coach! And she's already got a significant role when it comes to the virtual sessions. And they briefly discuss the virtual race.
Siri and Bek give their top tips for the swim, bike and run.
Beks tips:
S: See if you can find an area where you can do the cord workouts or do an open water swim.
B: Sprinkle up strength, short intervals and aerobic for bike. And get a bike fit now, while it's down time.
R: Focus on strength and do hill runs at least once a week, but not every day.
Siri's tips:
S: Learn to love the cords.
B: If your not feeling great, problem solve. Focus on an easier gear or try different things to solve them.
R: Everytime you run in the hills, it's an opportunity to perfect your run form.
And catch another surprise that Bek announces for the club!
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Saddle should be comfortable but also promotes good posture. You should be able to rotate forward.
Shoes with the cleats should engage you and give you stability. It’s not meant to be rocking side to side.
Find out more tips and tricks from TSTC’s trusted bike fit consultant, Ivan O’Gorman. He shows the basic things to look out for when it comes to your bike fit.
More info about Ivan and his bike fitting service here http://www.ivanogorman.com/
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week, Erin Carson takes over the TSTC Live Chat to show a few things around mobility. Gua sha tool can help with your legs and ease your tension. With your roller, just create some heat on the lower part of your calf muscle.
Working the muscles of restoration – if you can get your rib cage to expand with every breath, you can get more oxygen to those muscles. Foam rolling is what gives the tissue the opportunity to move. Quadraped gliding helps your sacroiliac joint gently glide.
You can find out more about Erin Carson and ECFIT here https://ecfitstrength.com/
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week, Siri and Bek give us a quick recap of the TSTC Virtual Sessions and talk briefly about the virtual races.
Motivation Troubles? Look at someone that inspires you. All you need is someone to inspire you or a goal that you really, truly want to reach. But in the end, remember that this is all on you.
Bike Fits? Remember that the main thing is to figure the height which just measures from your crotch down. When thinking about the pads, there's a whole lot to consider. But Bek will put out a video to explain it all.
To join these chats live or for all the amazing benefits of being a Team Sirius Tri Club member you can find out more on the website.
It's currently FREE to join the club for your first month and we'd love to see you at our next live sessions.
Signup for free here https://www.teamsiriustriclub.com/team-sirius-tri-club-isolation-offer/
And remember "It's not just about swim, bike, run it's about who you become"
Something a little different today with these challenging times we are going through.
We have special guest and business and marketing guru David Meerman Scott.
David shares some insight into business and marketing in uncertain times.
Some key points from Davids chat;
During this down time, be thinking about how to use the online channels effectively:
instead of focusing on your products or services, think about your buyers – think about creating content for your buyers and the people you’re trying to reach and how you can help them instead of focusing on your products/services
eliminate the jargon and stock photos. Get rid of buzz words.
effective use of video because we can reach people virtually if we can’t be there physically.
Our brains are hard wired to want to be part of a tribe of liked minded people. Further than 12-ft away is called public space and our brains don’t track people in this space. 4-12-ft away is social space, but we can’t do that right now because of COVID-19. Inside of 4-ft is personal space. The closer you get to people, the more powerful the shared emotion is.
Thanks David for giving your time to the club. You can find out more about David at https://www.fanocracy.com/
This week, Bek talks briefly about how the world is being affected by the COVID-19 and some tips to keep yourself healthy, including staying hydrated, eating more greens and getting extra sleep. While the world shuts down due to the Corona virus, that won't stop the TSTC coaches from helping you find a way to work out. Stay home, be safe, but you can work out.
Swim chord workouts for beginners who've never used cords before -- and these can be used for pre-swim workouts if you can't get into the water for any reason (like this virus issue). You want to simulate your swim stroke as much as you can -- start out in front, pulling through with a high elbow and finishing right out the back. With the cord, the resistance is going to be a lot harder than it would be in the water, so break your workout up.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week, Bek is back! She welcomes the new members, gives an update on the amazing Siri and gets to everyone's questions. She starts off the chat discussing the really great Team Sirius Training Training Plans. She also mentions their successful gala to save horses -- In Our Hands -- and they have raised over half a million dollars to lobby for saving horses. You can find out more about Horses in our Hands on the website here.
Dealing with Plantarfaciatis - pain/niggle in your foot. Stretching your foot and holding it in a good place can help. Sometimes even just using a cream can do that or getting a cortisone shot. Just be sure to check your running shoes to make sure it's supporting the arch of your foot. If your shoes are fine, then it could be your run form. Try to run on the balls of your feet. If those don't work, get a MRI to see what's going on there.
Best plan to attack a full IM for the first time? This will completely depend on your fitness level. You want to be in a steady-state the whole time. Do a 7 out of 10 effort and build into it. Brisk walk to all stations to get all your nutrition in.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Learning to train at different intensities. If you're not pushing hard enough in hard sessions, you won't improve and see the progress. It is a little bit uncomfortable. But if you don't go easy enough in easy sessions, you might end up getting injured or not giving enough rest to your body.
In TSTC, you don't need to use any monitors. You want to know how you're supposed to feel when you're doing in these intensities. You can identify the different intensities as well by the way you respond to people talking to you while you're working out. Easy means you're able to respond with ease. Mid intensity is you can respond, but your heart rate is up. However, hard intensity is you not being able to respond to someone talking to you. The benefit in working out with these intensities without the monitors is you get to know yourself.
The key thing is to be honest with yourself. It is the best way to see progress. You're the only one who can really determine if you're really giving your best. Remember that everything outside of your training life will affect your training. There are things outside of your control, but it will not determine how far you go.
Improving your swim by engaging your lat. Do the stroke with one arm, but use your other arm and feel for your lat.
All our training plans take into consideration all the required intensities. All our members get at least 50% off our training plans. Check out all our plans here.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Pro triathlete and Team Sirius coach Maddy Pesch reviews her experience racing in the middle east at Dubai 70.3
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week, MC hosts the TSTC live chat. For today, she has requested to send out extra positive vibes to Siri & Bek as this is a big day when it comes to her recovery.
Working on self-reflection. Writing it down and really reflecting helps you have clarity on your goals.
Make a list of the things you want to work on for this year. For example, MC's goal is to meditate instead of waking up in the morning and looking at her phone first thing in the morning.
Next, track all the things that you did or didn't do. This allows you to track your progress in each area that you want to improve on. Your weakest area will drag you, and this ability to track will allow you to focus on what you need to improve for the following week.
Reflect on how your day or week is going. This will allow you to look back on what to improve on or what to celebrate. You will also have an idea of what is causing you to feel a certain way and how to improve any negative feeling.
Write your goals down for the week. Even if you fail at something (or you didn't reach your goal), as long as you see improvement. Don't worry if it seems like you are aiming too high because that will allow you to learn and grow. Always give your 100% -- even if you fall short, the fact that you've stretched yourself and increased your threshold is a sign of progress. This will help you feel fulfilled.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
This week, Bek and Siri talk about SuperBowl 2020 and the lesson in the game. Remember that there's nothing perfect and you can get close to it, but rarely. There's only 2 things you can control, your attitude and your effort. Don't judge yourself in the process, just continue giving it 100% of your effort and focus. Your mindset is everything -- whatever you think you are, you are....
Q&A Portion:
What to do if you miss the 10-week off season schedule because of a cold and surgery? Get a coach to redo your training plan and customize it to your race schedule. You definitely need to start the basics, but you need a customized plan.
Tips to make the most of your challenging climates: Long sessions is to make sure you're practicing your hydrations. That's the key to all your sessions. Make sure you're also doing runs on the treadmill and bike on the turbo. Don't exhaust yourself to do everything, but focus on hydrating and focus on your nutrition. Also do the challenging sessions inside!
Training while your sick will make yourself even sicker, longer. It's better for your body to get some rest then get back to it. You won't lose that much fitness. There was a study where athletes did 4-weeks of NOTHING and they only lost between 4-8% max. It's not worth worrying about it. Remember, training with a chest infection is not only uneasy, but it's truly dangerous.
How often should you practice swimming with a wetsuit? Maybe 10x before a race. Just don't wear it in the pool with chlorine too much. Be sure to rinse it if you do practice in the pool...but practice with it so you can get used to it.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Bek and Siri include us in their drive to the hospital with this week's live chat.
This week they discuss just a little bit of how to get over the common cold or sickness when you're training. They go over their secret chicken soup to help you with this.
Siri also inspires us with techniques of reframing our thoughts. How you approach the things that you dread and the words you use to face it can make or break your motivation. Use positive words and thinking.
Find out why devices can really mess with your head when you're training. This is exactly why TSTC Coaches recommend to ditch the watches in training.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
A special bonus episode from a few years ago where Bevan from Fitter Radio interviews Bek Keat.
Bek, the amazing athlete that she was, started her triathlete life trying to compete with her equally athletic sister. This was the challenge that started her on her impressive professional triathlon career spanning more than 20 years.
Bek also discusses her 2 year ban from the sport and consequent exoneration after proving the positive result came from sponsored supplements.
Winning 70.3 IM long-course and IM Australia 2007 was Bek's sweetest victory because she had just come out of the ban. She was angry and was on a mission to get vindication for herself and prove that she was not doping.
Now, she's finished off her triathlon career, began coaching other triathletes and found the love of her life.
Thanks to Bevan, Chris and Mikki over at Fitter Radio for allowing us to share this interview on our own podcast.
Fitter Radio is an awesome triathlon podcast you can find using the link below or just search for Fitter Radio wherever you get your podcasts.
https://www.fitter.co.nz/listen-radio
Siri and Bek share the fact that they almost forgot their own anniversary, but thank goodness for Facebook for reminding them.
During the past 4 weeks, they have realized that this challenge that Siri is going through is making them more accepting of receiving the love and care that they are so used to giving.
They both remind us about how important it is to take care of yourself first in order to better take care of the people you love or are around you.
Remove any anxiety or negativity -- this clutter prevents you from being the best that you can be.
Free that energy inside of you so you can focus more on the things that you want to do or goals you want to achieve.
To join these chats live or for 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/
And remember "It's not just about swim, bike, run it's about who you become"
Bek and Siri introduce us to their new cocktail -- tart cherry juice with sparkling water. It's great for melatonin, inflammation and auto-immune issues.
This week we talk about 2020 goals and how we're all going to reach them. For Bek and Siri, there aren't much for triathlon, but mindset is everything! You want to layout your goals and how to make each step to meet those goals.
Think about everything now, especially as you go into the new train season, so that it's all sorted. Have a strategy -- don't just wish it's going to happen.
Recap on off season training -- be sure that you give yourself 2 weeks of absolutely doing nothing in the disciplines of our sport. Siri prefers that you end up so hungry to train that when you actually do start training, you are giving it everything you have with a passion because you've missed it so much. Use the 2 weeks off to take care of your family and yourself. Then do 1-2 things a day (no swim, bike, run) and slowly get back to being active. This will reconnect you to your passion to the sport. But, again, these training plans will be customized per individual.
Weight training tip from Bek: lifting is important, especially in the off season. But don't do heavy lifting during season. Go to fatigue once a week on compound movements. The second option is a drop rate. But please don't do this unless you have mobility/stability and form perfect. But you don't need to do lifting, you just need to build up your strength and doing hill reps. You want to train the way you would use your muscles on race day.
You can join these chats live by signing up to the tri club at https://www.teamsiriustriclub.com/team-sirius-tri-club
Having a well structured training plan designed by Bek and Siri with decades of experience is a great way to kick off your year. We have plans for all abilities. You can check them out here https://www.teamsiriustriclub.com/triathlon-training-plans/
Good morning everyone, and welcome to the Bed Head Chronicles. And Merry Christmas Eve!
I feel so incredibly grateful to be home for Christmas. I'm feeling deeply blessed, especially from all the love and support from all of you.
I want to share a story with you. I got an email the other day where a person said, "Are you aware of the statistics of your disease and the odds of you surviving this? How are you dealing with that?"
I was taken aback by the email because my attitude has always been "I love life so much. I want to live to be a million years old. Dying is not an option." Then I thought back to when I was 23 years old and I fell in love with the sport of triathlon. I didn't know how to swim, but I knew that my ultimate dream was to become the #1 triathlete in the world.
Now, if I looked up the odds of my being able to achieve this dream, those odds might be 1 in 10 trillion. It would be impossible.
But I didn't think about what the odds were. I didn't think about how unlikely it was that I'd be able to do it. What I knew in my heart was I was going to give my heart, soul, and spirit -- everything that I had to make this dream come true because it meant that much to me. I was driven every single day by my heart, soul, and spirit.
In this case -- yes. I have acute myeloid leukemia. Yes, the statistics are not great. But you know what? I'm not a statistic. I am me. I know I don't just want to survive this, but I want to thrive in my life. I want to be living a life greater than I have before. I want to give more, touch more lives and have an impact. I want to create more in this lifetime.
I don't just want to survive. I want to thrive. I'm not just a statistic. I proved when I was 23 years old that eight years later I could be the number one triathlete in the world. I achieved that dream even though the odds of that happening were next to nothing. And I'm going to do the same here.
So, to all of you, thank you. Thank you for believing in me. Thank you for your messages of love and support. Thank you for all the healing that you're bringing me. I want each and every one of you to know that when you think of me, pray for me, support me in any way, I am taking that in. I am learning to receive that and have that help me heal.
So, thank you. I love you all so much. I wake up every morning feeling so deeply grateful for each and every one of you. I wish you all the most beautiful, magical Merry Christmas where you look into the eyes of everyone you love and really think about how much you love and appreciate them. Think about every single moment and recognize the absolutely precious gift of this incredible life that we've all been blessed with.
I love you all, Merry Christmas, and thank you for listening.
To listen to more episodes of the Bed Head Chronicles search in your podcast player or follow the link.
https://link.chtbl.com/bed-head-chronicles
For more tips and advice about living an authentic life go to https://www.sirilindley.com/authentic/
Join Team Sirius Tri Club at https://www.teamsiriustriclub.com/team-sirius-tri-club/
This week, Coach Troy shares his experience with Patagonman.
Patagonman is an Iron distance race. Water temp was between 6-9 Celsius.
You need to jump off a boat that is 3-6 meters high.
Once you hit the water, it will shock you because it was cold. But once adrenaline kicks in, your body can amazingly adjust.
Traveling to the Southern part of Chile was a challenge. After arriving from the US then you have another 6 hour flight to get to the race venue.
The most challenging was the fact that the race starts in Chataboco which is an hour away. In the morning of the race, you have to be in the ferry to jump off. You have to have everything prepared for all your transition sets before 4 AM. That means you need to get into transition at about 3 AM, at the very latest. That also means that sleep was a challenge.
To be part of these chats live join the tri club at https://www.teamsiriustriclub.com/team-sirius-tri-club/
Get yourself a "Team Believe" shirt, tank or hoody and be part of Siri's greatest challenge.
Maddy sends positive vibes and well wishes to Siri and Bek, then welcomes about 20 new TSTC members.
Be part of Team Believe by purchasing a sweatshirt, tee or tank top from Siri’s site.
Wear this sweatshirt, tee-shirt or tank top so we can spread the healing energy and belief Siri’s way.
You can get yours here https://bit.ly/siri-team-believe
Also, congratulations to Coach Troy for his 2nd place win in Patagonia Man.
Swimming with TSTC
Our training programs not only improves your swim, but also compliments the bike and the run.
Swim gets ignored or doesn't compliment the bike and run. Since it's the shortest leg in the race, it could be the one that is most disregarded. Or, if it's not your strongest discipline, it could be intimidating. But if you can cut 5-10 minutes off your swim, you also become a smarter swimmer with lots of energy left over to give more on the bike and run. We also develop a better fitness level when we do swim training.
Developing strength under fatigue. It builds strength. This will have shorter sprints with higher rest intervals. It's hard aerobically -- it's hard on your muscles, but not as hard on your body. Strength swim requires a bouy, band and paddles -- these are tools we use to develop strength. This will help build power up top and taking the load off your legs.
The big hard swim -- "the killer set/Siri special". These are less speed work at race pace and longer distances.
The Sunday Swim: the hardest mentally. It comes after your hard bike and long run. You're in fatigue. It's a long aerobic swim with different equipment. Why it's important? it builds the aerobic base and important for recovery. It helps remove fatigue for the next week and get the blood flowing.
Travelling (have access to a pool):
- in the US, go to a YMCA or a rec center (these have good rates). Private athletic clubs will be expensive.
Equipment: Paddles, pull buoy and band
Band: tie ankles together and forces you to swim with your arms. This will make you feel like you're drowning, but it will help with core engagement and stroke turnover rate.
Paddles: Stroke-maker brand - build extra upper body strength. Helps you with your turnover.
All Team Sirius Tri Club members can ask questions and join these chats live. To join the club head over to our website https://www.teamsiriustriclub.com/team-sirius-tri-club/
This week Team Sirius coach and athlete Maricarmen Farias fills in for Bek and Siri and talks to us about training with intention, taking a week off two weeks before a big race and tips on what to focus on if you are struggling with motivation for training.
Swimming Drills:
This should be drills that will help you with your swimming.
Most athletes struggle with breathing and getting their stroke rate up.
Hold your head down while you are holding on to the wall and practice turning your head to 11 and 1.
You should try the delayed stroke technique to help you with your stroke rate.
To see MC demonstrate some of the drills you can watch the video version of the live chat on Youtube https://youtu.be/TN5k90NjNJE
How to stay motivated for Training
1) Have an intention.
2) Look at the bigger picture
3) Communication
Tips for swimming in cold weather
1) Neoprene cap and booties
2) Do a warmup before you go into the water
3) Siri would keep her head in the water as long as she could to adapt to the temperature
4) Have the proper gear and swim as fast as you can
If you are listening before the end of Monday 2nd December then you can still get our Black Friday half price membership and free premium training plan here https://www.teamsiriustriclub.com/black-friday
What is Siri's secret to avoid getting sick and dealing with sickness?
What is the secret for off season life, but preparing for the next season?
And other advice Bek and Siri give regarding breathing during the swim, making up for hill runs when you don't have hills to train on, and more!
Siri's Off Season Secret Sauce
After your last race, take 2 weeks fully off. Do all the things you don't get time to do when you're training. The way it should feel is that on the first week of not doing anything, you're going to feel crazy and guilty that you should be training. But at the end of the 2nd week, you want to be desperate to be training again. That's when you'll be hungry again.
On the 3rd and 4th week, you're going to do one hour of work on something different than swim, bike or run. Once a day for 5 days. The other 2 days is for resting. Why? Because we're building up your hungry to train again.
As the weeks progress, you'll be doing more to get back your fitness, which you will gain within 8 weeks. And you'll officially be back on track to train for the season.
Thank you to Rudy Project one of our partners at Team Sirius Tri Club.
As a club member you can get up to 40% off Rudy Project sunglasses, helmets and training gear.
https://www.rudyproject.com/
Join the club to get the Rudy Project discount plus discounts from other great partners at https://www.teamsiriustriclub.com/team-sirius-tri-club
If you are already a member you can login to the club web and mobile apps and grab the details to redeem your benefits.
Good morning, everyone. And welcome to the Bed Head Chronicles.
Today, I want to talk about certain beliefs that we developed at a very young age that, to this day, could be negatively influencing us. Even sabotaging our efforts to be happy, successful, or thriving in our lives.
I woke up thinking about money and the first 4 years of my life. My parents were still together, we lived in a small house listening to Cat Stevens on our old red velvet couch. There was so much love. We didn't have many material things. But there was so much love and connection.
Then, my parents got divorced and my mom married a really rich, famous guy. Suddenly we moved into this massive house and we had everything that we could ever dream of. But what I felt was there was less time for connection and love. They traveled a lot and were gone a lot.
So, for me, the meaning I gave money was that it steals love. Money takes away quality time. Money takes away connection. Basically, love and connection -- the things that mean the most to me -- will be taken away if money comes in.
Now, this is a crazy belief, but you can see how it developed.
When my wife and I developed Believe Ranch and Rescue, our non-profit horse rescue, we were struggling to raise any money at all. And it's still a big effort for us. We went off to Tony Robbins' Business Mastery course. It was just unbelievable because the first thing that I realized when I went to this course is that my relationship with money -- the meaning I gave money -- was completely preventing me from having the ability to become financially free.
I had to change what I saw money as doing in my life. For me, if I could achieve financial freedom, I would be able to save more horses. I would be able to give more to the people that I love and care about. I would be able to give to the causes that I care about. Basically, financial freedom would give me the ability to love more, give more, save more and create more in the world, which is what I'm all about.
It's about loving. I love these horses. I am trying to save these horses from the most dramatic, horrible, torturous fate. But in order to do that, we have to raise money. We need to ask for money and ask for help. If I was repelling the idea of money, then I was also preventing any chance of bringing it into our lives so that we could save more horses and give more.
So, think about your relationship with money. What do you think money brings you?
If you're like me, and you have a relationship that isn't a positive one, it's so important for you to change your meaning of money so that you open yourself up to be able to create and live the life that you dream of. To me, having money isn't about having the material things. It means that I have the ability to spend more time with my family, see them more often. Part of my family is on the other side of the world in Australia. So, if I achieve financial freedom, we can visit them more. That means more time together. More chance of connection.
Also, I can give more to the world around me. I can help others that need help. I can give a voice to those that don't have one. I can help create and develop things to give back to this beautiful world and this life that has given me so much.
These beliefs can also be about relationships or love or life itself. Think about what you think life is. If life is hard, you're always going to be finding that it's hard. You will find proof of that. Or if love is dangerous, you're always going to be afraid of creating a relationship.
First, you want to think back to where do these beliefs come from? Why have I had this directing my life? When you realize that we created these beliefs long ago and no longer serve us anymore -- if anything, they are holding us back. Find a more empowering meaning. Free yourself from the chains that are keeping you from living your best life.
Every day, examine your different beliefs and see if they are serving you or disempowering you. If you find that something is holding you back, change it. Form a more empowering meaning. Have a different way of looking at it. Get out there and live the life that you dream of because this life is truly such a beautiful gift. I know that all of us want to be able to experience the most love, joy, success, and fulfillment. In order to do that, we need to look at the things that may be holding us back as far as our beliefs go.
Thank you, everyone. Have an amazing day.
For more tips and advice about living an authentic life go to https://www.sirilindley.com/authentic/
This week, Bek introduces the amazing Dr. Stacy Sims to the team to talk about the key points to think about as a woman athlete.
"For over 20 years I've been telling women they are NOT small men. It fell upon deaf ears for a long time. Now I'm shouting. "
Stacy T. Sims, PhD, is currently a Senior Research Scientist at the University of Waikato after returning to academia from a 6-year hiatus in industry. She is an applied researcher, innovator and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.
Prior to being launched into industry, she served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences of environmental and nutritional considerations for recovery and performance. specializing in women's health and performance.
She answers everything from what you need to change when it comes to fueling, how to minimize belly fat (especially after menopause), is there a danger in taking too much zinc and so much more.
Fueling for women - lower carbohydrates, higher electrolytes. And what your eating needs to have sodium and electrolytes.
Belly Fat: how do you strategically manage it? - Alter the stress of your exercise and make sure you're getting a good source of protein after training (within 15-30 minutes after the work out).
Pre-period protocol: Is there a danger in taking too much zinc? No, there's no issue in taking a little more than the recommendation, but you don't want to OD on these either.
Thoughts on fasting: For women, it generally puts in more fat with these fasts and we don't develop the insulin control that men do, and we increase our percentage of getting fatty liver disease and it makes us a little more anxious.
You can learn more about Dr Stacy Sims on her website http://www.drstacysims.com
On her Facebook page https://www.facebook.com/drstacysims/
Or on Instagram https://www.instagram.com/drstacysims/
It’s been a sad week for Siri & Bek with two losses. However, this week is serving as a lesson in turning pain into something positive. It doesn’t just apply to your personal or professional life, but also in training and all aspects of life.
This week, Siri advises on how can you balance your pain with positives, do you need a strong kick in swimming and triathlon, what’s the safest way to get back into training after an injury and so much more.
Dealing with Pain.
Focus on what you want to create, not on what you don’t want to have happen. Look at the things that you can control versus on what you can’t. Discipline your thoughts and minds – give yourself permission to find joy in the most difficult times.
How important is your kick in swimming/triathlon?
How hard should you kick? Kick doesn’t mean anything as far as being able to swim great, but it’s a great way to flush out the legs and recover from a hard run or hard bike. If you’re kick is not matching your stroke rate, then your rhythm is going to be off. In that case, you need to balance your kick with your stroke to add power.
How can you get back into training after a hamstring tear?
Doing a core strength should be built up during your time of injury. It’s that foundation that is going to help your body get back into training. Start with water running once you’re given the green light to officially get back into training and wear a deep-water running belt. You can also do a ton of intervals. But if you feel a niggle coming on, STOP. Just give yourself a day or two if needed.
Kona Wrap-Up
Athletes talk about Kona being an island that will either lift you up or smack you down. Remember that it doesn't. It's a teacher and invites you to push yourself in a whole new level.
Rinny had to bow out of the race as her back gave out on the bike, but her husband was the gift in the day as he was able to break the world record from the previous year and still come in second.
Off Season Training
Off season training is about getting through the off season and starting the new season healthy.
After the end season race, give yourself 2 weeks fully off -- do nothing. No swim, bike or run.
The next two to three weeks, do light training -- 1 hour a day for 5 days a week. During this time, you shouldn't worry about losing any fitness.
As the weeks pass, you will slowly build up to more training.
Keep in mind that if you go into training too soon, there is more risk of getting injured.
Swim Blocks vs Run Blocks vs Bike Blocks -- would you know what to do and how to strategically get the most out of your training? Listen to Siri and Bek explain details on the off season training blocks and how it can help you in the end.
To take part in these chats live and for other great benefits like free training plans and great partner discounts join the Team Sirius Tri Club at https://www.teamsiriustriclub.com/team-sirius-tri-club
Partners include
Normatec 25% Discount
Rudy Project 35-50% discount
Quintaroo 30% + Discount
Roka
Key Tips:
Avoid injury all together.
Once you start feeling something might not be right, if you have a "niggle": STOP. Stretch. Foam Roll. Then try again.
If the niggle is still there, stop and give yourself a couple of days to recover.
Placement of your sessions is everything. Do your swims as a 2nd workout.
Communicate with your coach.
Tight Calves?
Don't run hills
Don't run fast
Don't do big gear work.
Planter faciatis management
- Rub soothing ointment
- Roll on a tennis ball
- Epsom Salts
- Eat properly
- Use ice tight clay
- Theragun or shockwave therapy
In this weeks live chat Bek brings on a special guest, her Mom Ruth Keat to talk about fertility.
Ruth has been has helped establish a number of fertility clinics in Australia and in this episodes discusses fertility and gives some great insight specific to women and fertility in endurance sports.
To listen to these chats live and to ask questions you can join the tri club at https://www.teamsiriustriclub.com/team-sirius-tri-club
Salt Loading
Remember that the hotter it is, the more you need salt.
Drinking electrolytes is okay, but there's a chance you can actually have too much and causes your body to get rid of the natural electrolyte levels.
Get some pink himalayan sea salt and sprinkle that on your food for the race week.
Carb Loading
Add about a fist full of carbohydrates with each meal as you can.
But remember that you're going to feel heavy because you need to store the same amount of water (in grams) that you do for the carbs you intake.
But don't carb load the night before a race.
Remember that for race day, it's 1 gram of carbs per kilo of body weight per hour.
Tips for Race Day
Oil on their shoulders so your wetsuit glides, and on your calves.
Have your wetsuit just below your calfs. Vaseline around your neck as well.
Plastic bags on your hands and feet to get your wetsuit on.
Get a good warm up or your arms before the swim.
Baby shampoo to prevent foggy goggles.
Team Sirius Tri Club members can ask questions and join these chats live. To become a member go to https://www.teamsiriustriclub.com/team-sirius-tri-club
Our sponsor for the month of September is Normatec
NormaTec is the ultimate athlete recovery.
All members can go into the draw to win $500 towards any Normatec product, by listening to the Podcast during the month of September. Listen to find out how to get in the draw.
https://www.normatecrecovery.com
NormaTec’s technology delivers a powerful and patented compression massage that helps athletes recover faster. It is used for a pre-workout warm up, and as a post-workout recovery. The NormaTec PULSE 2.0 Series increases circulation, and reduces pain and soreness. In addition, studies have shown the NormaTec recovery massage can help boost the pressure to pain threshold, clear lactate and metabolites, and increase range of motion. There are attachments for the legs, arms, and hips which allow athletes to rejuvenate their muscles, stay in top form, and maximize their training.
Go to https://www.teamsiriustriclub.com/normatec for a $50 discount on Normatec recovery products. Available to all listeners of the podcast.
Or Join the club to access a 25% discount https://www.teamsiriustriclub.com/team-sirius-tri-club/
This week, Maddy is subbing for Siri and Bek. Today's chat is about periodisation -- planning out training blocks for your race calendar year. There are 2 different elements: off season training and the schedule during the year.
There are 2 kinds of athlete's during off season:
1) One that looks forward to taking the time off
2) One that struggles with having to take time off and being away from training.
Off season:
1) Take the time off. You need this. TSTC recommends at one to two months off.
2) Plan your off season during the holiday season. This is perfect because it can get busy and you can spend quality time around the family. Do, at least, 2 weeks of nothing.
3) The next 2 weeks is an optional training. Do one or two workouts a day that is super easy. You'll still be able to focus on other things outside of triathlon.
4) The next 10 weeks is considered as a pre-season build. You can do sports specific blocks to focus on swim, bike or run. You can do 4 weeks of swim block, 2 weeks of cycling focus, 2 weeks of running, and finally, 2 weeks of a balanced plan.
5) Focus on your techniques, addressing any weaknesses and working on resolving issues with injuries, changes in nutrition or your bike fit, etc.
In season:
1) TSTC tries to think about these training blocks in a 4 week cycle -- 3 weeks of hard training to build strength, speed, intensity and 1 week of a recovery. During the recovery, you could add a training race.
2) Then you do a one week of key brick.
Planning your race calendar:
1) Space your races and build to your main races. Recommended space time is one month.
2) Stay consistent in your training -- get a handle on your recovery.
3) Be prepared for anything -- if you're injured, shut it down sooner rather than later before it costs you the race your training for. Don't feel bad if you have to take 1 or 2 days off from your training.
Tapering:
1) TSTC does a 10 day taper for a half Ironman, 7-10 days for Olympic distance race and 2 weeks for an Ironman race.
2) You want to taper down because you want your muscles to recover enough to prepare for the race and maintain a feel for your race efforts and keep everything active.
3)You're going to decrease the duration of the different sports while maintaining the feel.
4) Be sure to do the key bricks.
Run Focus -- do you pair this with the swim or the bike?
You want to pair it a little bit with the bike, but do more with the swim. This will allow you to recover through the swim.
This week Bek talks about the 70.3 World Champs in Nice. She also goes deep into the importance of Recovery and we introduce September's sponsor Normatec.
Bek rounds up the events the team members did over the past 2 weeks and recommends going to a mechanical gear shift to avoid any problems during a race as experienced by two of the members. She also discusses her favorite recovery techniques that may not have been mentioned last week.
Bek's favorite recovery tool is the Normatec compression and you can do it anytime, anywhere.
Muscle soreness and stiffness? Do the F2C pharma green in the morning. Aside from it working very well, it is organic and tastes good. At night, you can do a magnesium powder and you can sleep well. You just need a teaspoon and you'll be good.
Epsom salt baths are also a favorite.
Rollga works great for thorasic and plantaphasia. Also the theragun works amazing.
When it comes to inflammation, get rid of dairy, gluten, sugar. Intermittent fasting is also good for losing weight. For triathletes, you can have 1 day off, but have an active recovery day.
Do you know what grounding or red light therapy is? Listen to Bek explain how you can be pain free.
Our sponsor for the month is Normatec
NormaTec is the ultimate athlete recovery.
https://www.normatecrecovery.com
NormaTec’s technology delivers a powerful and patented compression massage that helps athletes recover faster. It is used for a pre-workout warm up, and as a post-workout recovery. The NormaTec PULSE 2.0 Series increases circulation, and reduces pain and soreness. In addition, studies have shown the NormaTec recovery massage can help boost the pressure to pain threshold, clear lactate and metabolites, and increase range of motion. There are attachments for the legs, arms, and hips which allow athletes to rejuvenate their muscles, stay in top form, and maximize their training.
Go to https://www.teamsiriustriclub.com/normatec for a $50 discount on Normatec recovery products. Available to all listeners of the podcast.
Or Join the club to access a 25% discount https://www.teamsiriustriclub.com/team-sirius-tri-club/
All members can also go into the draw to win $500 towards any Normatec product, by listening to the Podcast during the month of September. Listen to find out how to get in the draw.
Team Sirius Triathlon Camp will be in October 26-27 (after Kona). This is limited to 20 slots.
The camp is open to all and you can find out more at https://www.teamsiriustriclub.com/training-camp-october-2019/
Maddy Pesch is having a Camp in Canada on September 14-15 as well.
Welcome Maricarmen Farias is officially coming on as a coach for Team Sirius Tri Club. She's been the go to person for nutrition for the team, and will be a great addition as a coach.
Swimstroke (open water) and run technique
Swim Stroke Keys:
1) Fast stroke rate to get to the chop, to get on feet and ideally in open water.
2) Eyes down, but incorporate breathing with stroke (bilateral breathing)
3) Straight arm.
Run Technique Keys:
1) Good cadence.
2) Forward lean from hips and ankles.
3) Shoulders back, head straight eyes down.
We all experience fear. Fear of failure, fear of rejection, fear that we’re just not enough – fear is a common current that runs through all of our lives. You could be fearful of failing in business, or in a relationship. You could be fearful of death, or of not living life to its fullest. You could be fearful of asking your boss for a raise, or of your friends and family not accepting who you are. For so many people, fear rules their lives. And if we let it, fear can prevent us from reaching our true potential.
In this episode, we’re diving into fear – how it shows up, how we handle it in different ways, and how we can use it to serve a valuable purpose and achieve the lives we truly desire. You’ll first hear from Tony, as he shares his strategies on how he’s conditioned his OWN mind to overcome fear, in order to become a successful entrepreneur that impacts the lives of millions of people.
You’ll also hear from Siri Lindley, a world-champion triathlete and coach – who, at one point in her life, was so crippled by her own fears and OCD that she could barely leave her own house. Siri shares her story of how she turned her fears upside down – and gained the mental strength, courage, and toughness to become the best triathlete in the world, and find love and respect for herself along the way.
You may remember Sanni McCandless, from the Oscar-winning documentary, ‘Free Solo,’ that follows her boyfriend, Alex Honnold, as he attempts to climb El Capitan – the 3,000 foot granite face looming over Yosemite Valley, without any ropes or safety harnesses. But not all fears are about life and death. You’ll hear how Sanni, a life coach, helps her clients work through everyday fears, and get a glimpse into how she overcame her own fear the day that Alex free soloed the El Capitan climb.
ABOUT SIRI LINDLEY
Siri Lindley is a life coach, triathlon coach and former professional triathlete. She is the 2001 ITU Triathalon World Champion as well as the winner of the 2001 and 2002 ITU Triathalon World Cup series and the 2001 ITU Aquathlon World Championships. Today, she uses her experiences, knowledge and insight to train other athletes to become not only world champion athletes, but also world champion people. She is the Co-President of Believe Ranch and Rescue in Boulder, Co., an organization that rescues dogs and horses from abuse and neglect.
ABOUT SANNI MCCANDLESS
Sanni McCandless, CPC, ELI-MP, is a transition coach for outdoor-focused individuals who want to create more tailored, intentional lifestyles and find agency in their own lives. In her work, she helps people overcome the doubts and concerns that constantly get in the way of living fearlessly and feeling fulfilled. Sanni challenges clients to communicate more honestly with those around them, stop making fear-based decisions, and achieve goals that have been on the back burner for too long. Sanni is also a cofounder of the event series and resource hub, Outwild.
In this weeks episode, Siri is back from Los Angeles doing a Tony Robbins Global Youth Leadership Summit. She shares how it is close to her heart because the age of the kids involved was a tough time in her own youth
Climbing Hills
When you build strength in your legs, that translates to speed. If you don't have hills where you live, do big gear work on your wind trainer. Be sure to start conservatively and slowly add resistance to avoid any injuries or niggles when you first start
You want to feel the muscular effort. It shouldn't be a high heart rate when you do this. Heart rate should be low along with your cadence but power should be high.
Descending on Hills
People fear this most of the time, but you need to practice this as well. Sit at the back of your seat, but get low. If you're descending and there are huge gusts of winds, stay relaxed up top and keep pedalling.
Also, you want to lift on your inside leg of where you're turning and focus on where you want to go.
The Power of Presence
How to Focus Your Mindset to Bring Out the Best in Yourself
Be present. If you are training, be there 1 million per cent. Don't allow yourself to think of anything else, otherwise, you won't put in all that you possibly can.
This week, Bek and Siri discuss preparing to race at altitude and what to expect at Boulder 70.3.
They also talk about tips in the swim when anxiety kicks in.
Siri talks about how you can change the way things are going by tweaking your thinking just a little to be more positive. Keep in mind that "wherever focus goes, energy flows." That's going to help you overcome any issues and fears you might have in and outside of the sport.
Bek also opens up about one of the regrets she has in the sport -- trading your expectation for appreciation.
What does Team Sirius recommend when it comes to making up sessions?
Also, Bek and Siri share some of their personally kept secret tips for rides and swim when it comes to the race. Be sure you don't miss this episode!
A special bonus episode where Siri tells her story to Tony Robbins on his podcast about her journey to World Champion Triathlete and coach.
You can listen to the original recording here https://www.tonyrobbins.com/podcasts/letting-go-fear/
Where do you go from failure? The most successful people in the world have recorded massive failures, and, for many of them, failure was the greatest influence in their ascent to greatness. Why?
It comes down to perspective; failure is only the end if you choose to see it that way.
We all have the power to choose. We can’t control events, but we can choose what to focus on, we can choose what those events mean, and we can choose what to do now. These three decisions control our lives. So it is not the conditions of our lives, but rather the decisions that determine our destiny.
In this episode of the Tony Robbins Podcast, hosts Tony Robbins and Mary Buckheit explore how to shift your focus to being true to yourself, bouncing back from defeat, and embracing who you are.
They speak to their friend and hero, Siri Lindley. A former 2-time ITU World Champion, Siri was recently inducted to the USA Triathlon Hall of Fame. She is a Brown University graduate and has coached field hockey and lacrosse at Ivy League schools.
In her coaching career, Siri has helped a number of Olympic and Ironman athletes win championships, including Mirinda Carfrae. While we were fascinated by her incredible success, we invited her to the podcast to learn more about her unique life experiences.
In this episode, Siri opens up about fear, suffering, recruiting, training, triathlons, coaching and love. She explains to Tony and Mary how these life challenges ultimately became her greatest gifts.
Siri and Tony help us to understand that to be truly great at anything, you must always start with yourself.
Show Notes
[00:30] Tony Robbins on hunger, drive, and emotional strength
[06:00] Introduction to Mary B
[06:30] An introduction to Siri Lindley
[11:50] The allure of a triathlon
[12:10] Team sports vs. individual competition
[12:50] Starting out (“I couldn’t swim.”)
[13:58] Siri’s first triathlon (“I was a disaster”)
[17:00] Failure either destroys you or drives you
[18:20] Where does the hunger comes from?
[19:30] Desperate to feel good; wanting to like herself
[20:30] Keeping the fear at bay
[22:30] From “crappy” to World No. 1
[24:30] Lesson: “You as a human being are far more important than you as an athlete”
[25:45] Coach Brett Sutton gets into the mind of the athlete
[26:30] Olympic trials 2000
[28:30] No excuses: “I choked.”
[30:25] “Impossible” training in Switzerland
[31:20] Tony on Wantrepreneur vs. Entrepreneur
[32:15] Training in Converse and travel clothes…in the Alps
[34:30] “Jane supposedly sucks”…and she kicked my butt
[36:20] Mom: “If you can’t hack it, come home.”
[36:50] Everyday he was scaring me to death. It was brilliant.
[37:50] Tony: “A belief is a poor substitute for experience … your coach gave you an experience.”
[38:42] Champion mentality, self-sabotage, bad patterns, doubt, commitment
[39:51] TR on the psychology of extraordinary athletes
[40:05] Recruitment: “I saw the angel in the marble and I carved until I set it free.”
[40:55] Why failure can actually set you up for success
[41:45] Tony Robbins on facing your fears and the analogy of sports
[42:55] Why recruit 42nd place?
[43:38] Be better than you were yesterday
[44:24] Appreciation for the everyday
[46:30] A manager’s right to be picky
[46:55] Tony Robbins: I hate the term self-esteem; the only way to get inner pride is to earn it
[47:30] Coach John Wooden’s definition of victory
[49:15] We alone are the creators of our life
[49:35] Mary B: Accountability, junk miles, purpose, and the human factor
[50:43] Tony Robbins on humility and the human factor
[51:37] Siri’s ultimate fulfillment, and reading Tony’s books
[52:14] Life after competition
[52:05] I could have retired after I won my first world championship…but I didn’t want to be a fluke
[53:32] An athlete puts their dream into a coach’s hands
[55:15] As an athlete, I hadn’t accepted who I was fully…I came out after I retired from the sport
[55:10] Siri falls in love
[56:30] “Love messes with anything you’ve learned before.”
[59:00] Siri Lindley and Rebekah Keat
[59:55] Taking care of myself makes me a better coach
[1:01:15] What makes Siri’s life story the classic fairytale
[1:02:40] Siri’s gratitude
[1:03:55] Siri’s advice: Be brave. Be relentless. Look how far you’ve come.
[1:05:51] The gap between where you are and where you want to be
[1:06:57] The Science of Achievement vs. The Art of Fulfillment
[1:08:48] The female college athletes curse…now what?
[1:09:33] USA Lacrosse cut/extreme disappointment
[1:10:53] There’s nothing worse than starting something and not finishing
[1:12:00] We all find our path
[1:12:36] How a sponsorship changed her life’s direction
[1:16:06] Basing a life’s identity on others’ expectations
[1:17:45] The world champion had no sponsors
[1:18:28] The lasting effect of an image you’re not
[1:19:12] The ultimate success: being who you really are
[1:19:50] Mary B on coming out and limiting beliefs
[1:21:00] Being true to who you are allows you to give all of yourself to others
[1:21:50] The Ellen Degeneres effect
[1:24:05] Unleash the power within
[1:25:10] Tony: “It’s hard to love yourself when you’re not being yourself”
[1:25:30] Freeing yourself of limitations can rejuvenate and revitalize you
[1:28:45] Tony’s goodbye
Bek talks about how her identity was wrapped up in being a professional athlete from the age of 17 and how difficult it was to retire and to transition into running Team Sirius Tri club as a coach and a business person and also her story along with Siri that culminated in creating non-profit horse rescue Believe Ranch and Rescue.
To join the tri club visit us at https://www.teamsiriustriclub.com/team-sirius-tri-club
To find out more or to donate to the horse rescue visit us as at https://www.believeranchandrescue.org/
Thanks to Bernard at Nomberg Law LIve Podcast. To listen to the Nomberg Law Live podcast in Apple Podcasts go to https://podcasts.apple.com/us/podcast/nomberg-law-live/id1453600154 or search for "Nomberg Law Live" in your Pod Catcher.
In this week's live chat, Bek and Siri express their excitement for their athletes results over the weekend.
Siri also makes the point that sometimes you need to race even if your build-up hasn't gone well or you really don't feel like it.
Siri talks about how many people don't think you should train while listening to music but why she thinks anything that can give you an edge in training is worth it to get that extra training effect.
They also answer questions about heat acclimations and training, hydration during training and where to put the fuel on your bike and salting prior to the race.
Also, they go in detail about how to use the treadmill as a training tool for building strength, fitness and developing good technique.
Siri also issues a challenge -- what is the one thing you are going to change or do this week that will positively impact you and those around you?
Bek talks about time trial bikes vs road bike and the clubs Quintanaroo discount.
He also explains her recommendation and Team Sirius training plans and how it's important not to miss a long bike workout or a long brick.
Bek and Siri also give us advice on how to breath out underwater during the swim.
They also discuss running hard off the bike on race day and pushing yourself to do the things you fear.
Bek reminds us about how taking off a few weeks to heal any injuries or sickness is OK because you won't lose as much fitness as you think, and you can bounce back within weeks to get back to where you were.
You want to stay out of the grey zones -- make sure your hards are really hard and your easy is really easy so you can recover.
Controlling your anxiety, especially during a race can be difficult, but there are ways to control it. Siri would crack jokes prior to the race, but there are many things you can do. The important thing is to have a positive mindset and just focus.
To join these chats live and for all the other great benefits and discounts head over to https://www.teamsiriustriclub.com/team-sirius-tri-club
Triathlete Magazine invites Siri to do a Live AMA.
Listen to Siri's advice on topics such as: how does an athlete know that a coach is right for them?
How does relentless positivity help and hurt an athlete?
Advice for Xterra training
How to crack Kona.
Training after age 40.
Favorite recovery method.
How Tony Robbins became Siri's mentor and life saver.
And how to really expand your pain threshold.
For more about triathlon head to https://triathlete.com and to join us at Team Sirius go to https://www.teamsiriustriclub.com
Siri and Bek introduce the Priming exercise to help you be in a better mental state and send out good thoughts to those who need it and feel confident about how powerful you are. Priming is a great way to start your day with a clear and healthy mindset, positive vibes and be energized.
To join these chats live sign up to the club at https://www.teamsiriustriclub.com/team-sirius-tri-club
Listening and not trying to solve problems is a great way to allow the other person to be heard and heal. It's a way of emotional healing. Most people just want to be seen, heard and appreciated.
On the triathlon journey, if we try to do it all alone, when times are tough it is so much harder on us. But if you acknowledge your family and supporters, it makes it so much easier and fulfilling --
you want to share that with the people who have helped you get there.
To join us live for these chats join the club over on our website https://www.teamsiriustriclub.com/team-sirius-tri-club/
Hormones
Older, female athletes don't need to take more hormones, but watching what you eat, taking care of your bodies and resting is all you need. Eat organically and avoid preservatives.
Testosterone
For male athletes, when you feel like your testosterone levels are low, stop training and get some rest.
Faster Transitions
Set up a mock transition area and go through onto the bike, into the shoes and into the run like 100x. Do it in steps -- pedal first, get one foot in the shoe, pedal again, then put in your other shoe. Make sure you have extra food and gear -- it's better to have more than to misplace or lose what you need.
What age do you consider mature
After 35-40, you start to feel the changes and possible niggles that you need to be on the lookout for. But you want to be aware of what you say to yourself -- if you're hard on yourself, that's what you're gonna get.
What is the safest way on hill training
Find a rolling hills run for an easy run. Then focus on proper uphill/downhill running form. Be sure that if you have tight calves, do not do speed work. Otherwise, you might get injured.
How to handle a panic attack in the water
Ask yourself with the truth is -- are you going to die? No. Are you going to drown? No. Don't tell yourself you're having a panic attack. Take it easy and focus on what you want to feel. Lie on your back and just breathe.
For more tips and advice and to join us live for these chats join the club at https://www.teamsiriustriclub.com/team-sirius-tri-club
How to do deep water running properly. Bek explains how to run like you're in the water and bringing your foot through.
Open Water and Sighting. Make sure you feel the wave coming, pull yourself up and over. WIth sighting, you want to look up and breath to the side. You want less disruption to your stroke pattern as possible.
Are weight workouts recommended? Not for the Team Sirius tri-club because it will make you slower. You need the flexibility for swim, bike, run. Gym work is only for mobility and stability for our sport.
Do not train with carbon wheels. They are not as sturdy and less easy to handle. If you train on your race wheels, you lose their quality on the race.
Join us at https://www.teamsiriustriclub.com/team-sirius-tri-club
Bek and Siri bring on Maricarmen to talk about how she's changed since being part of Team Sirius and how Siri
she knew she was going to be great. And learn from Maricarmen's mistakes during her race as she recalls some of the things that occurred.
When it comes to accomplishing your goals, there are three things you want to do in order to get to them:
- Say it out loud if you mean it.
- Think positive and that you're going to do it.
- Train yourself to be determined, even on the bad days.
If you are achieving, but not being fulfilled, change your mindset.
Surround yourself with people who don't complain or beat themselves up. Your thoughts and actions should be in sync of serving your goal.
For more tips and advice and to join us live for these chats join the club at https://www.teamsiriustriclub.com/team-sirius-tri-club
Find out what Siri believes happens when you stumble upon a feather in your path.
See Bek's hilarious reaction to Siri having a bird in her room. What do you do if you have something nice to say?
Siri explains how saying something nice can really make someone else's day -- especially if it's because it's true. Don't hold in what you have nice to say.
In training, is it better to train in miles or time? Bek and Siri explain why they don't consider distance when it comes to training.
70.3 Intermediate Team Sirius Plan has 5K and 10K time trials.
How much time should these sets be on the trainer? Bek and Siri explain why.
For more tips and advice and to join us live for these chats join the club at https://www.teamsiriustriclub.com/team-sirius-tri-club
This episode comes from this weeks Team Sirius Tri Club live chat.
Embracing Failure
There is no road to success that's perfectly paved. Embrace failure and understand that it's an essential part of achieving great success.
What do you do when training when you're sick?
Get some rest...and find out Siri's secret chicken soup recipe for a quick recovery.
How can I avoid swallowing water and be better prepared for the beach start?
Swallowing water is normal, but practice and preparing will allow you to have a more comfortable swim. Then keep your legs wide and aim for the middle of the pack if you are usually in the back of the pack at the start of your swim. Practice your hypoxic drill is also important.
What is the best way to get your wetsuit on?
Put oil on your arms and shoulders. Be sure to put it on your neck too so you don't chafe. But Siri also has the "cherry on top" for getting it off with ease.
For more tips and advice and to join us live for these chats join the club at https://www.teamsiriustriclub.com/team-sirius-tri-club