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 ...
Sep 07, 2020•32 min•Ep. 53
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 th...
Sep 02, 2020•1 hr 13 min•Ep. 52
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.teamsiriustriclu...
Aug 17, 2020•36 min•Ep. 51
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 at...
Aug 11, 2020•53 min•Ep. 50
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 i...
Jul 27, 2020•36 min•Ep. 49
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 e...
Jul 14, 2020•31 min•Ep. 48
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-tr...
Jul 06, 2020•46 min•Ep. 47
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"...
Jun 22, 2020•29 min•Ep. 46
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"...
Jun 15, 2020•51 min•Ep. 45
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 benefit...
Jun 01, 2020•18 min•Ep. 44
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, ...
May 04, 2020•32 min•Ep. 43
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 ben...
Apr 20, 2020•44 min•Ep. 41
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 fi...
Apr 13, 2020•34 min•Ep. 39
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...
Apr 06, 2020•26 min•Ep. 38
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 try...
Mar 31, 2020•30 min•Ep. 37
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...
Mar 16, 2020•29 min•Ep. 36
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...
Mar 05, 2020•41 min•Ep. 35
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 ...
Feb 24, 2020•34 min•Ep. 34
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"...
Feb 18, 2020•29 min•Ep. 33
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 ...
Feb 12, 2020•20 min•Ep. 32
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 co...
Feb 03, 2020•30 min•Ep. 31
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...
Jan 31, 2020•49 min•Ep. 30
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-cour...
Jan 21, 2020•44 min
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...
Jan 15, 2020•32 min•Ep. 29
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"
Jan 06, 2020•40 min•Ep. 28
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 ...
Jan 01, 2020•39 min•Ep. 27
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...
Dec 24, 2019•4 min
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...
Dec 09, 2019•39 min•Ep. 26
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...
Dec 02, 2019•40 min•Ep. 25
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 1...
Nov 27, 2019•24 min•Ep. 24
