Rebekah Keat

To race in the rain, make sure you have a good wet weather tire and practice handling your bike in the rain. Be careful of white markings on the road as they can be more slippery. Also, don't avoid riding in the rain because practice makes perfect.
 
Transcript: "Karen Peterson racing in the rain. Great question. You know what seriously would tell you to put vinegar on your tiles tires. That's very old school. Apparently it stops them from sliding. I don't know if that's actually true. I would say, make sure that you get a good wet weather Tire. Now, the Continental Grand prix's are very good in the wet, they'll be some cyclists on here that be able to weigh in on, possibly better tires. I'm assuming you'd have to burn tire and not tubeless. Oh, so you by Kayla, you want to be practicing you know go out and ride in the rain. Like don't be afraid to ride in the rain because you want to be practicing bike handling in the rain. Just going to be a little more careful. I'm taking corners and even Crossing honestly, I've over the other side of the road. Not also know that the white strips on the road or the white marking, that's going to be a lot more slippery. So don't try to corner on a white marking or a marking on the road because that's can be much more slippery try and stay on the asphalt. And yeah, just practice makes perfect just get out. And don't avoid riding in the rain. I used to that when I was younger but you got to get out there and you got to ride in it. Quick story about Miranda car-free, she will always write in the pissing rain because you just never know what's going to happen on race day. And she told me that that she always will writing it because it gets her prepared for anything in a race. So hopefully those tips helped have a great day."

When coaching non-professionals in the water, triathletes, the top three things to focus on are bilateral breathing, a fast stroke rate and an open arm recovery.
 
Transcript: "Hey, dr. Brian, I love this question and we love this at Teamsters Tri Club, Siri Lindley and myself were both non-swimmers and end up being coming out of the front eyelid. The world championships in Hawaii. One year with Jodie swallow and cirie also came out of the swim multiple times with the top pack after only learnings from it 24. So I feel like we have good insights here. For this answer, when coaching non-professionals in the water, I guess, triathletes, what do you what are the top three things you look for in the Order specifically, not necessarily looking for, I guess that's a question, you're asking about more hoping that what you mean is more? What are the things that you want to advise, and give them advice for on focusing on? And with open water, it's always the bilateral breathing, being able to breathe both sides because of the waves, and the Billy's being on either side. They get good siding, and it going, good direction in open water. It's a fast stroke rate because again of the waves and the people around them faster, stroke rates going to work much better in In open water with the chop. You can't have a long slow full immersions from stroke. Michael Phelps, even said he stroked doesn't work for Open Water. He got his butt kicked by our Aussie surf, Lifesaver because it's a fast. Strong deep catch. I would say more open arm recovery and most guys are doing this now rather than high elbow, the high elbows just not going to work in, open water with you, hitting the waves and stuff like that. The problem with high elbow too is you can enter way too early and you're going to often miss that first part of the stroke and it tends to force people to pull their their hand out early and miss the support of their stroke to. So I would say bilateral breathing, fire stroke rate, open on recovery. Boom."

Key tips for open water swimming are straight arm open arm recovery, eyes down, fast stroke rate and bilateral breathing.
 
Transcript: "Velocity that open to open water to pool swimming. So our key tips for Open Water Swimming, which will have to practice in the pole. First one is definitely straighter arm open arm recovery because that way you're not missing any of the catch. You with a high elbow, you don't an impingement can happen. You can enter the water too early. So straighter arm exit and entry come right over. This is slightly bent elbow. And the key is here, when you pulled through the water, you want a high elbow, right? But you don't want to high elbow in the recovery phase. Because that causes impingement and often Open Water. You're going to hit the way for the elbow, so you want to straighter arm open arm recovery. When you enter your elbow is high under the water and you pull deep but with the elbow high. So like this, you don't want this, you want straighter arm open recovery and goes in at high. Elbow under the water. Push through and looks at all the way back. Second one is eyes down. You have your eyes down and then you go to breathes, you look up and still breed to the side. So eyes down looking at the bottom, so your legs come up, especially for non-swimmers. It's very hard to old-school ways to look up. You want to be looking down at the bottom of the pool. The third one is fast stroke rate so you want to really fast rope, but there shouldn't be any cause at all if you continually moving your arms, okay? Continuing moving your arms. You're not doing the catch up, tap swing. This is the other one is bilateral, breathing, bilateral. Breathing is really important. Evens up the stroke and it also has really good obviously, for Open Water because the bullies can be on either side. So for tips, open up straight around, recovery eyes down, fast stroke rate, bilateral breathing. Thanks guys."
 more tips here

Karen, if you have missed all of your last week's sessions due to sickness or injury, be mindful and listen to your body. Do a pre-race brick on Monday or Tuesday but cut it back to around 30% of your race effort. Also make sure to use the perceived exertion to gauge your effort. Good luck with the race next weekend, you got this!
 
Transcript: "Karen Pearson. Firstly, you are a legend at 60 plus doing now, triathlons half marathons, marathons. I'm so proud to have you as part of our club. Now, you're asking this, I start taper week on Monday, which I assume is tomorrow, but have missed all of last week's sessions. Can I do a hard run by Craig and then go into the taper. Okay. It depends what you've missed it. If you've missed it because you've been sick, then, I would be very mindful that you don't want to be pushing the brake, but go. Buy a few, listen to your body. Mr. Because you're injured again, I would probably be careful of doing anything that hurts race weekend, even be mindful that you don't want to do anything. That's gonna irritate anything, but it's just been, because you've been working too hard again, you've got to adjust, and that's why I write a perceived exertion or effort is so important to listen to your body. So generally, we do the pre-race brick on Monday or Tuesday. I'm assuming you've missed it on the weekend, so Monday would be okay but again you want to cut it back. You want to be doing like 30% race week. So if it's a Sprint race, you may. To do like a 45-minute brick or something like 30 minute bike 15-minute run in the 30-minute bike. Do you like 5 by 2 minutes at your goal? Race Pace or just under depending on how your feel? Again that's why our PA is so important and the maybe do one minute, strong woman, easy for the run five times and then five minutes. He's that's about 45 minutes. So I hope that helps have an exciting and Amazing Race next weekend. Good luck. You got this."

We drink alkaline water and recommend at least two liters a day. If you're working out, you should have minimum of eight glasses a day. To get your electrolytes, coconut water or UF to see Greens are great options. The latter is certified organic and has all the micronutrients you need.
 
Transcript: "Hey John Levi, great question. How much water should you be drinking now as athletes? Okay, check out our fridge sneak peek. Here we drink this alkaline water. Okay, so much better for the body, you don't have to drink that, get a filter on your tap that will help to to get rid of any bad stuff out of the water. But we drink this alkaline water and I recommend at least two liters a day. If you're not working out, you guys most of you all work out. So I would say eight glasses a day minimum. And if you're sweating a lot, Lat, you got to get your electrolyte into now, Gatorade is high in sugar. I don't recommend that but stuff like coconut water or UF to see. We actually use this amazing product F to see greens which gives you electrolyte and at alkalizes, the blood. At the same time, this stuff is all the micronutrients that you need, okay? It's recovery greens. It has every single thing you can think of Sodium potassium, magnesium calcium, but it is all certified and organic. It's incredible. So have a scoop of that as well each day. Hopefully, that helps"

No, you should not wear a bearing white in the TT position. You should be sitting forward and make sure you have good padding and a comfortable seat.
 
Transcript: "Hey, thanks for the question. Do you recommend wearing bearing white in the TT position? On the sit bones are on the perineum. So for the women, we actually sit right on our ischium. I'm sitting here and now I'm on my sit bones, but if you're in the TT, bar is like, down like this, you will never be on your sit bones ever for guys or girls. And if you are, you're in the wrong position. So definitely you want to be right forward, right on the front to the girls. Right on that sweet or four spot that is very uncomfortable and the same for the men. It's really uncomfortable. So you have to make sure you have good padding and a really good seat, keep a comfy."