the SIRI & BEK show

Preparing for your First Ironman

Bek with athlete - coaching treadmill

Preparing for your first Ironman race can be daunting and scary but it’s also a huge achievement to be proud of and leaving no stone unturned is the key to success

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the SIRI & BEK show, hosted by Siri Lindley & Rebekah Keat, is sponsored by ReST Performance 

Podcast length: 32′ 46″

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.”

More notes below.

Hylands Earache Drops

The SIRI & BEK show is presented by ReST Performance. Introducing the world’s only smart bed designed for athletes. Siri personally recommends this bed as a training and recovery tool for all of my athletes. With five separate body zones that provide targeted pressure relief as well as innovative technology that automatically adjusts to your personalized comfort settings, the ReST Smart Bed revolutionizes the way you sleep and recover like no other mattress. Learn more at

LISTEN to more episodes of the SIRI & BEK show HERE 


 Team Sirius Tri Club on FacebookSiri Lindley on FacebookRebekah Keat on Facebook – on Instagram @sirilindley, on Twitter @SELTS  @rebekahkeat and @believeranchandrescue on Instagram, on Facebook and the website

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Preparing for Your First Ironman Race

A daunting and scary thing, such an incredible challenge but so rewarding. 

Have the right equipment:

be comfortable on the bike

right goggles


run shoes

blister – run goo

take care of the little things

you have to really want to do it

need motivation when it gets hard to dig deep

have an emotional and powerful reason to why you want to do it

why do you want be on the podium

be more grateful for the journey

think about the example you’re setting

having the courage to prepare your body, physically, emotionally and mentally

do everything in your power to make it to cross the finish line

give it your best effort to make it happen

who this makes you become

connect with people with the same desires and motivation – find a mentor, people who have been there and done that

Getting vulnerable

Owning the journey

There will be potholes and u-turns

be prepared for the struggle

“When you’re on a daunting journey and you want it so bad and something goes wrong and you’re not able to achieve it, you will achieve it so much quicker if in that moment when you are disappointed and you fall short or it doesn’t happen, you have to own it.

Admit if you choke or go wrong so you can learn from and work at fixing.

It’s so important to own it.

It’s character building.

Biggest success and biggest disappointment  – do you own it or blame someone else

Be your authentic self by owning the lows as much as the highs

Lessons of testing false positive drug test and the impact on Bek even though being vindicated

Take-away – do not touch anything that could produce positive test

Advice on swimming – legs on top of the water – swim more – build confidence – do hypoxic breathing drills – if you get nervous  just float on your back and relax

Deep water treading at the start – freestyle kick

Bike transiition

Remember to eat after the swim

Make up for energy expended

Be comfortable – are you thirsty or hungry

For a beginner – fuel is so important

Drink when you’ve taken carbs – every 20 mins

Gratitude – be grateful for your passion and determination

“Be grateful that you have the ability, the opportunity, the drive, the determination, the hunger, the passion to be out there taking on this unbelievable feat. Be grateful for the opportunity, for the people around you, be grateful for your legs, your arms, your beating heart – be grateful! That will pit you in your most powerful state and draw on great memories…

Clean socks for the run

Be efficient on the run – take little steps to get into your stride

As much forward momentum as you can get, leaning forward, looking down

Keep thinking how incredibly brave you are for being out there and doing this.

Don’t ever, ever give in. 




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