by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Prior to any workouts you should always do active mobility work! This means moving through a range of motion! Static stretching is not recommended if you are not warmed up save this for post-workout! Bek demonstrates her favourite pre workout mobility exercises that...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
It’s important for to have a lose upper body when working out! The thoracic pecs and back should be loose and able to move when you move! Having a stiff or tight upper body limits mobility and also can affect your breathing and even lung capacity! Tight thoracic and...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Both Bek & Siri have a history of being two of the best runners in the sport of triathlon! Bek was a 2:55 marathon pff the bike and Siri sub 34min for 10km off the bike! They can run and know how to improve your run fast! The keys to running fast is all in the...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Band walking is one of the best ways to activate the gluteus medius and minimus muscles! These much smaller stabilisers are often forgotten! They work hard to stabilise the hips! It’s important to have strong glutes for all activities like running, walking and...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Here is one of Bek’s favourite overall strength sessions! This works all muscle groups and great for an overall body workout! Exercises 3 sets of 15 of each exercise Chest press Push ups One arm row or seated row Reverse flies Bicep curls Tricep dips or tricep...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Bek uses foam rolling a lot with her athletes to prevent injury and loosen tight muscles and hard to reach places! Bek demonstrates her go-to foam roll exercises to loosen legs and back! Rebekah Keat Team Sirius Head Coach Rebekah has been coaching for over ten years...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Here is Bek & Siri’s secret sauce to getting speed in the legs and feeling fast! Exercise 5 minute warm up 5 x 20 seconds fast 40 seconds rest stop 5 x 30 seconds fast 30 seconds rest stop 5 x 45 seconds fast 45 seconds rest stop (*OPTIONAL-5x1min build...
by Team Sirius | Dec 28, 2020 | Beginner Triathlon Training |
Your Transverse Abdominals are the most important core muscles! Also know as TA these are deep stomach muscles that wrap all the way around your stomach to protecting your back and work with your quadratus lumborum or QL to strengthen your trunk and keep you strong...
by Team Sirius | Dec 23, 2020 | Beginner Triathlon Training |
ATTENTION TRIATHLETES💥 the best swim tool ever and it’s absolutely FREE! 💦The Team Sirius Tri Club’s favorite swim tool is the band! 🏊♀️ Watch the video where show you what a band looks like how to make it and how to use it!! Enjoy!! ❤️ Bek Rebekah Keat Team...
by Team Sirius | Nov 10, 2020 | Beginner Triathlon Training |
Siri Lindley Team Sirius Head Coach Known for her devastating run splits, two-time Triathlon World Champion, Siri Lindley, dominated the International Triathlon Union (ITU) World Rankings, winning 13 World Cup races between 2000-2002 and was the 2001 ITU World...
by Team Sirius Tri Club | Aug 21, 2020 | Beginner Triathlon Training |
Maricarmen Farias Team Sirius Coach MC is a great example of possibility, determination and courage. Starting as a true beginner, she has been able to turn her life around and step up to a new level of performance, with the mentorship and support of her coach Siri...
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