The Bek and Siri Show
Siri Lindley & Rebekah Keat share stories of how they overcame adversity during races such as equipment malfunction and exiting the swim at the back of the pack to turn the race around and even win world cups and a world championship. The message is never to give up because the race is long and anything can happen if you’re determined and ambitious.
If you’d like to ask us a question to answer on the show please use the voice recorder below!
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”
The Siri and Bek Show – Older Episodes
Planning Your Upcoming Season
On this episode, as the season comes to a close, Siri & Bek look ahead to planning the next season. They share their experiences as coaches for both professionals and age-groupers on what to consider when selecting races always with the destination race in mind. They explain why it’s good to choose races in good locations that offer more than just the race that your support team would enjoy. Listen or read the full transcript on WISP
Support Networks and Mentors
Siri & Bek talk about being pregnant and embracing the time away from the sport. Siri says don’t train hard through it but take the time to focus on pregnancy and family. They then discuss how important it is to have a support network is, to not focus on being selfish and how you need to be to succeed. Think of what you are giving back and being brave, to inspire them to do the same. remember in those moments of struggling to embrace the challenge. They also discuss mentoring and how important a role mentors play in key turning points in your life. Listening to others and bringing the best out of yourself is fuel to your progress and mentors can be your guiding light. Listen or read the full transcript on WISP
The Kona Effect
Siri & Bek talk us through preparing for the race of your life at the Ironman World Championships in Kona, Hawaii which takes place on October 13, 2018. They recommend when to arrive ahead of the race and some places to train on the island to get acclimated to the conditions, especially the fickle trade winds. They offer tips and tricks for the swim, bike, run as well as the importance of honing your bike skills to be ready for any eventuality. Bek explains the best way to prepare your nutrition, how to plan your meals and where to shop. And not forgetting the importance of sleep, to schedule meals and rest and recovery as you prepare for the big day. Listen or read the full transcript on WISP
Preparing for your first Ironman
Siri and Bek share their combined experiences of racing an Ironman and coaching several triathletes to prepare for the big race. They share advice on how to ensure that every box is checked, that no detail is too small and how there will be bumps in the road. The important thing is to own the lows as well as the highs, to learn from mistakes and take ownership in order to grow and improve. Being prepared mentally, physically and emotionally for an Ironman is no small effort; it takes huge commitment, passion and dedication. It also takes courage and as Siri reminds us: “Keep thinking how incredibly brave you are for being out there and doing this. And don’t ever, ever give in.” Listen or read the full transcript on WISP
Time Crunch Training
Siri Lindley and Bek Keat present a number of training options for athletes who have limited time to train due to other commitments such as a full-time job, and how to maximize the time. They explain that you can even train for an Ironman on 1 hour training a day if you give it 100% and are prepared to work really hard. They take us through a variety of session for swim, bike and run and remind us of the importance of REST and suggest ways that will help you get the sleep your body needs to recover every night. Listen or read the full transcript on WISP
The Importance of De-briefing and De-compressing
On this week’s episode Siri & Bek discuss the importance of debriefing after a race, and why you should visualize everything—when things go wrong as well as right—be prepared and you will handle anything. Look for how can you make each one the best race possible, and when things don’t go according to plan always to handle it with calmness and grace. We all know that athletic performance of any kind takes a village so athletes should remember the support of family and friends, be sure to celebrate them and think about them when you’re training and racing. Do it graciously and gratefully for everyone that’s making this journey possible for you. Listen or read the full transcript on WISP
Run for Your Life
The dynamic duo behind one of the leading triathlon coaching clubs in the world Team Sirius Tri Club, Siri Lindley and Rebekah Keat, offer another jam-packed episode of their experiences and advice, this time for the transition off the bike and the run. Whether you’re an Age-Grouper who just wants to finish happy, healthy and satisfied or if you’re a pro and every stride counts to win your race, there are loads of tips here to maximize your run. Siri reveals some of the secrets of her success as an athlete and coach, including top tips for running up and downhill, and Bek shares important nutritional advice for the run; how to train and be prepared for your race, what calories you need and some of the products she used to carry with her on the run. Listen or read the full transcript on WISP
Triathlon Transition and Bike Tips
Siri & Bek have tons of advice and experiences to share for the next stage of the race following on from the last episode, which covered the start of the race and the swim. They cover everything from walking the transition. knowing the course, carrying extra nutrition and thinking about what you crave in training from salt to sugar, applying vinegar to your tires in wet weather and much more. As usual there are great stories from their days racing and with experience comes not only what to do but what not to do. It’s all here plus there’s a blooper from the start of the show which goes to show that it’s always fun to record wit Siri and Bek because things don’t always go right. Listen or read the full transcript on WISP
Open Water Swimming
Siri Lindley & Rebekah Keat have another jam packed episode, this time with advice for how to get the most out of open water swimming in the race and ensure that you train for every eventuality. How you start the swim is critical and why you need to be aggressive, mastering bilateral breathing, how to get in and out of your wetsuit efficiently, how to draft, how to navigate the buoys and then get your legs ready to exit the water, and more. There’s tons of tips here for every triathlete taking the plunge from ‘oiling’ your wetsuit to bi-lateral breathing techniques and being close enough to give the swimmer in front of you to give them a pedicure! Listen or read the full transcript on WISP
Preparing for the first race of the season
With race season about to get under way for triathletes, Team Sirius Tri Club coaches Siri & Bek offer advice on how to prepare for your first race by getting your mind as well as your body ready. There’s some great tips for visualization and developing the right mind set, not to set yourself up with great expectations but prepare for any eventuality on race day and know how to cope when things go wrong from a flat tire to injury. Bek discusses post race recovery and how to speed it up with therapeutic treatment, the use of compression socks and keeping your legs up. It’s all in here and a moment of reflection on their wedding day and why they don’t have wedding rings! Listen or read the full transcript on WISP
Planning Your Race Season
On this week’s episode Siri & Bek discuss planning your race season: how to plan and attack it depending on what races you’re doing, your goals for the season and also what to do if you have an injury and your season doesn’t go according to plan. They also have advice on how to deal with nerves; why being nervous before a race is not a bad thing and there are ways to channel nervous anticipation even by using humor. Bek has a funny story about what her sister did to her before a race! And Siri explains how she coached World Champion Mirinda Carfrae through pregnancy and what her goals are for the year. As always lots of great advice from the champs that will help any athlete, not just triathletes. Listen or read the full transcript on WISP
Maricarmen Farias: Becoming a triathlete, inspiration and challenges
On this week’s episode, Bek holds the fort while Siri is away and is joined by a new member of Team Sirius Tri Club Maricarmen Farias to talk about how she discovered triathlon was her sport. Maricarmen is coached by Siri at Team Sirius Tri Club. She tells the story of how she grew up in Mexico and the sports she played there, moving to to the US and going to school and being intrigued by triathlon. Maricarmen has degrees in bilingual education and speech therapy and is also qualified as a nutritionist. She hosts Sound Bites on WiSP Sports Radio – a new show about holistic living and healthy nutrition for everyone.. Listen or read the full transcript on WISP
What Sport has Taught Us
Siri & Bek look back on their careers and how their experiences have led to many life lessons that they are now sharing through their coaching club and to a wider audience. They explain that while triathlon did not define them as people, being immersed in that bubble of being a professional athlete taught them to appreciate more who they really are now that they have retired. They offer their candid and uncensored perspective and vivid memories of the rigors of training, of the battle of competition, and the people that have played a part in their journey.
Siri explains one of the many things that being a professional athlete has taught her: “I’ve learned now that it’s winning or learning, there’s no such thing as losing because when you lose or when you fall short, or when you fail, you learn the most and when we learn we grow and when we grow we’re moving forward and that’s all that matters because that makes us happy”
On making the decision to retire Bek recalls: “I remember texting mum and saying I’m done, and I was terrified, and the a few months later saying; wow, now I’m living!”. Listen or read the full transcript on WISP
What would you like to be when you grow up?
Siri & Bek take us back to their grass roots to talk about how they got into sport as children and when they developed an interest in triathlon. As they were growing up they were often teased about their body shape that could have demoralized them and put them off playing sport. And we also hear from Siri about her father’s reaction when he discovered she was gay and how that effected her self esteem. Instead of giving in and giving up these hurtful and shaming comments motivated them even more and they grew as athletes and as gay women in spite of these hurdles. Listen or read the full transcript on WISP
The Toughest Challenge Could Become Your Biggest Victory
The dynamic duo of triathlon coaches siri & bek explain that even when you’re facing demons never give up because you could still win your race. Listen or read the full transcript on WISP
Siri & Bek Kick off with Pizzazz
Triathlon’s dynamic duo and most successful coaches in the usa launch their own monthly show which is packed with fun, information, laughter and their usual passion. Listen or read the full transcript on WISP