Episode 4: Race Day Secrets with Expert Triathlete Coach (Part 2)

Three sisters. Three countries. One 70.3 Ironman relay. We're Cheryl (Canada, bike), Christine (USA, swim), and Colleen (Germany, run), and we're documenting every step of our journey to the Frankfurt triathlon.

In part two of our conversation with coach and triathlete Gary Godula, we dig into the bike and run legs. Cheryl gets schooled on clipping in, mounting and dismounting, why trainers destroy bikes, and the importance of practicing flat tire changes before race day. Colleen asks about toenail survival, shoe recommendations, and how to manage energy while waiting hours for her turn to run. We also tackle nutrition strategies (gummies vs. goo, mixing everything into one bottle), the hunt for the perfect sports bra, and what it really feels like to train for something this big for an entire year.

Spoiler: the monotony is real, but community makes it bearable.

Timestamps:

Follow along as we chase this dream together. Support our journey: 💰 https://gofund.me/e97c98914

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Next episode: Goal setting for 2026 with just the three of us.

Keep training smart. Laugh when it hurts. And remember, progress isn't always loud, so just keep showing up.

Episode 4: (Part 1) Race Day Secrets with Expert Triathlete Coach

Three sisters. Three countries. One 70.3 Ironman relay. We're Cheryl (Canada, bike), Christine (USA, swim), and Colleen (Germany, run), and we're documenting every step of our journey to the Frankfurt triathlon.

In this episode, we sit down with Gary Godula, a seasoned triathlete, race car driver, and coach who's been in the sport since the mid-80s. He walks us through everything we didn't know we needed to know about race day: wetsuit tips, goggle strategies for open water, how to handle the chaos around buoys, drafting penalties, and why you absolutely need to do a walkthrough the night before.

We also get real about where we're at: Christine broke her toe in Germany (yes, everyone heard it pop), Colleen is navigating postpartum pelvic floor challenges, and Cheryl's dealing with the usual winter knee stiffness.

Plus, we're kicking off our January Rowing Challenge! Join us and the members of Fit Factory in Chesterfield, VA to see who can rack up the most meters on the rower this month.

Timestamps:

00:00 Introduction to Sisters Before Blisters

01:36 Meet Our Guest: Gary Godula

02:08 Training Updates: Wins and Setbacks

06:08 January Rowing Challenge

08:26 Support and GoFundMe

08:54 Diving into Triathlon Tips with Gary

24:23 Navigating Swim Etiquette

24:59 Utilizing Kayaks and Nutrition Strategies

27:14 Wetsuit Swimming Tips

28:41 Open Water Swim Practices

30:40 Transitioning from Swim to Bike

31:33 Bike and Run Penalties

35:06 Preparing for Race Day

39:29 Managing Transitions and Energy

Support our journey: [GoFundMe link]

Join the rowing challenge: Details in the YouTube comments!

Follow along as we chase this dream together

Pelvic Floor Health: 🔥

Essential Training Tips for Athletes with Dr. Vicky Nunez In this episode of Sisters Before Blisters, Cheryl, Christine, and Colleen—a trio of sisters living in different countries—share their journey of training for a 70.3 Ironman Triathlon relay team. The focus of this episode is on pelvic floor health, a critical topic arising from their training experiences.

They welcome Dr. Victoria Marie Nunes, a pelvic floor physical therapist, to discuss the importance of pelvic floor health, symptoms of dysfunction, and preventive measures. Dr. Vicky explains how to properly engage the pelvic floor, the implications of postpartum changes, and how even athletes can benefit from pelvic floor therapy.

The sisters also share personal anecdotes, including humorous and challenging moments from their training.

Join us for an enlightening conversation on health, fitness, and the power of family support.

00:00 Introduction to Sisters Before Blisters

00:56 Meet the Sisters and Their Ironman Journey

01:25 Pelvic Floor Challenges and Expert Introduction

01:46 Dr. Vicky's Background and Transition to Germany

05:41 Sisters Share Embarrassing Moments

09:46 Training Wins and Setbacks

[Start here for Pelvic Floor] *12:23 Deep Dive into Pelvic Floor Health*

18:09 Understanding Pelvic Floor Dysfunction

23:05 Pelvic Floor Therapy Evaluation Process

27:53 Pelvic Floor Issues in Men and Young Women

40:52 Bladder Spasms and Overactive Bladder

47:06 Personal Experiences with Pelvic Floor Health

48:18 Diaphragmatic Breathing and Core Activation

51:18 Challenges in Athletic Training

55:15 Addressing Pelvic Floor Issues in Male-Dominated Fields

59:46 Cultural Differences in Bathroom Habits

01:07:03 Personal Stories and Experiences

01:09:28 Getting to Know the Sisters

01:22:19 Wrapping Up and Looking Ahead

For Men: 29:08 & 59:34

Dr. Victoria Marie Nunez, PT, DPT, PRPC, Cert DIN Women’s Pelvic Health Physical Therapy womenspelvictherapy.com pelvichealthgermany@gmail.com

💰 Help us reach our race by donating a few bucks! https://gofund.me/466a4c912

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