Sisters Before Blisters - 70.3 Training From 3 Different Countries

Sisters Before Blisters Episode #11 | Final - Post Race

Sisters Before Blisters, Chafing the Dream | Race Recap: We Did It Three sisters. Three countries. One half Ironman relay. And we finished. In our final episode, Christine (swim), Cheryl (bike), and Colleen (run) sit down together to talk through IRONMAN 70.3 Michigan from start to finish. We cover the whole weekend, the good parts and the hard parts, and what it felt like to finally cross the line together after more than a year of training from three different countries. Christine takes us into the 62 degree water, the crowded start, the congestion at every buoy, and the long walk down a slimy boat launch. Cheryl talks about the rolling hills near the dunes, the wind off Crystal Lake, the drafting rules, and why taking her nutrition early saved her race. Colleen shares what it was like to arrive after a six hour flight delay, miss check in, and still run a half marathon, plus an honest update on how her pelvic floor held up after a year of PT. We also talk about the support crew who carried us through the day, the green shirts and balloons that helped everyone find each other, a tent that took flight, friends in unicorn costumes, and the spectators along the course who made a long day feel a lot shorter. In this episode: How each of us felt about race weekend overall The swim start and what open water racing is really like Climbing the bike course and managing cramps Running through fatigue and walking the aid stations The race day breakfasts we actually ate Guest advice we used on race day Our final chafing report What we would do differently Would we do it again? What might be next for Sisters Before Blisters Thank you to everyone who listened, donated, cheered, and supported us this past year. We couldn't have done it without you. 🏊‍♀️🚴‍♀️🏃‍♀️ #SistersBeforeBlisters #ChafingTheDream #Ironman703 #IronmanMichigan #TriathlonRelay #RaceRecap #TriathlonTraining #WomenInSport #SistersInTraining 00:00 Meet the Sisters 00:55 Post Race Recap Setup 01:47 Christine Swim Takeaways 04:28 Colleen Run Reflections 06:52 Why We Did This 07:55 Finish Line Moments 10:49 When It Felt Real 14:35 Pre Race Nerves 16:33 Race Morning Fuel 19:18 Colleen Missed Check In 20:20 Swim Start Chaos 25:35 Swim Exit and Tracker Mix-up 31:23 Transition Hand Off 32:58 Cheryl Bike Hills Battle 41:08 Colleen Starts the Run 42:15 Pee Stop and Long Loop 43:41 Aid Stations and Electrolytes 45:15 Headwind Grind to Finish 46:47 Mantras and Course Moments 50:20 Windy Bike and Spectators 54:14 Pelvic Floor Check In 57:11 Porta Potty Confessions 59:38 Support Crew Shoutouts 01:03:24 Gear Tips and Guest Advice 01:14:08 Travel Drama and Doing It Again 01:17:50 What's Next and Wrap Up

Episode #10 - Sisters Before Blisters with Danielle Lafata (nutrition)

Nutrition & Fueling for a Half Ironman with Sports Dietitian Danielle Three sisters. Three countries. One half Ironman. In this episode of Sisters Before Blisters, Cheryl (Canada, biking), Christine (USA, swimming), and Colleen (Germany, running) sit down with registered dietitian Danielle Lafata to talk fueling, nutrition timing, and the myths that get in the way of good performance. Danielle has spent 20 years in sports nutrition, including time with the San Francisco Giants, the US Men's National Soccer Team, the Phoenix Suns and Phoenix Mercury, and her current role as Director of Basketball Performance Nutrition at BYU. We cover the essentials of race day fueling for anyone training for a 70.3 Ironman or just trying to figure out their daily nutrition. Danielle breaks down creatine basics, gut health, carb absorption, and the common pitfalls that lead to bonking on the course. We also clear up the confusion between a dietitian and a nutritionist, so you know who to trust for your own performance needs. We get into recovery protocols that actually work and why race day nutrition needs to be practiced well before race day, not figured out on the fly. If you're training for a big event and want to keep your energy steady from start to finish, this conversation is full of practical takeaways. Find us wherever you get your podcasts. Search Sisters Before Blisters. Keep chafing the dream. 0:00 Three Sisters, One Triathlon 1:58 Training Struggles and Setbacks 5:17 Meet Our Sports Nutrition Expert 11:20 The Truth About Creatine 15:23 Common Nutrition Mistakes 18:56 The Reality of Fasting Diets 38:31 Race Day Fueling Strategy 56:20 Fun Food Favorites

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Episode #9 | Sisters Before Blisters; Open Water Swim Bruises, Mental Spirals & Fueling Strategy

Three sisters. Three countries. One 70.3 Ironman relay this September. This episode Cheryl (Canada, biking), Christine (Michigan/Virginia, swimming), and Colleen (Germany, running) check in on how training is going, then get into the real stuff: what to eat before, during, and after a race like this. We talk through our go to breakfasts, why gummy chews beat gels every time, the honey waffle debate, and how sports nutrition looks completely different depending on which country you're training in. We also get into our biggest fears around race day nutrition and the foods we love that just don't love us back. If you're training for your first triathlon or just love hearing three sisters figure this out together, this one is for you. 🏊‍♀️🚴‍♀️🏃‍♀️ Follow our journey to the finish line, one month and one episode at a time, all the way to race day in September. 👉 Subscribe and turn on notifications so you don't miss an episode.

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Episode #8 - Sisters Before Blisters - Just the Sisters

Sisters Before Blisters: Chafing the Dream | Episode Update — Wins, Fears & Race Day Plans Three sisters. Three countries. One 70.3 Ironman. Cheryl (Canada, bike), Christine (USA, swim), and Colleen (Germany, run) check in with a real, unfiltered update on where training actually stands right now. This episode covers the honest stuff — crinkly knees during squats, soccer seasons eating into run training, shoulder rehab, flooded rivers, and the very real challenge of finding time to train when you've got kids, a move to Kansas potentially on the horizon, and a memorial service to host. The sisters also dig into their biggest race day fears (spoiler: nobody wants Christine to drown), their individual game plans for getting through their legs of the race, and what's stuck with them from the expert guests they've had on so far — from wetsuit etiquette to pelvic floor health to finding your family in the crowd with a giant bunch of helium balloons. There's also a conversation about what it means to be aging athletes who played hard and maybe didn't have the science to back it up — no regrets, but a whole lot of "we wish someone had told us about hamstrings." Oh, and the Au Sable River Canoe Marathon is officially on the dream board for 2028. In this episode: Training wins and setbacks from all three time zones Race fears, game plans, and personal goals Training around real injuries (ACL history, knee swelling, shoulder rehab) A future event the sisters are eyeing for 2028 Monthly step challenge results Would You Rather with the sisters Timestamp: 00:00 Meet the Sisters 00:55 Episode Setup and Agenda 02:11 Christine Update and Knee Scare 06:12 Colleen Update and Kansas Move 08:39 Cheryl Update and Memorial Prep 11:14 Next Big Idea Canoe Challenge 17:18 Training Reality and Weather Talk 25:31 Race Day Fears and Safety 30:16 Game Plans and Race Goals 34:59 Race Day Goals 36:33 Training Updates 37:17 Expert Takeaways 41:35 Training Around Injuries 45:59 Aging And Staying Active 47:47 No Regrets Just Lessons 53:03 Steps Challenge Recap 54:08 Shoutouts And Race Plans 55:58 Would You Rather Game 01:04:10 Mood Meter And Mantras 01:05:50 Final Wrap And Next Episode The race is September 2026. Follow along every month. Subscribe so you don't miss the next episode — nutrition deep dive is coming up. 🎙️ Find us wherever you listen to podcasts: search Sisters Before Blisters

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Episode #7 - Sisters Before Blisters with Swim Expert Ellen Doherty

Three sisters. Three countries. One very cold lake in September. Ironman 70.3 This month, Christine sits down with Ellen Doherty, swim coach, special education teacher, and lifeguard. Ellen brings the kind of wisdom that only comes from years in the water, and she is generous with all of it. We cover everything Christine needs to know before she hits Lake Michigan for that 1.2 mile swim leg, including how to survive the starting line chaos when hundreds of people jump in around you, why starting behind the pack might actually be the smarter move, what to do when your goggles fog up mid race, and the real reason rolling onto your back for a few minutes is not giving up. Ellen also walks us through the mental game of open water swimming, because spoiler: it is 90% in your head. Even elite swimmers panic in dark water. The trick is learning how to talk yourself back down and find your stroke again. We get into gear talk too, wetsuits, goggle tint, anti-fog spray, and why spit is still the best anti-fog money can't buy. Plus what to eat before and after, the banana and pickle juice protocol, and why monitoring the color of your pee is actually solid race prep. And because we can never help ourselves, we close out with a full 90s photo roast. There are matching horse show pants. There is a tap recital. There is a very suspicious hole dug in the backyard. You've been warned... :) In this episode: Wins, setbacks and fails with the sisters | Open water vs pool swimming | Wetsuit buoyancy and shoulder mobility | Managing panic and breathing in choppy water | Goggle strategy for race day | Drafting in open water | Race day nutrition and recovery | Pickle juice deep dive | Training in the final weeks before race day | Sisters in the 90s photo slideshow This month's community challenge: Steps. Run them, walk them, bounce on a trampoline, just get them in. Subscribe so you don't miss our next episode where we're bringing in a nutrition expert. Timestamp: 00:00 Meet the Sisters 00:10 Relay Ironman Setup 01:36 Wins Setbacks Fails 03:12 Sister Challenge Updates 04:30 Subscribe and Intro Ellen 04:56 Ellen Doherty Background 09:17 Open Water Reality Check 13:09 Fear and Mental Game 17:44 Breathing and Wetsuits 22:46 Stroke Efficiency Tips 26:39 Sighting Waves and Course 31:03 Drafting and Goggles 34:32 Taper and Race Prep 36:16 Training Distance Guidance 38:34 Dryland Strength Mobility 41:03 Video Your Stroke 41:22 Fixing Shoulder Rotation 42:32 Bilateral Breathing Basics 43:21 Swim Nutrition Fueling 45:18 Recovery Pickle Juice Debate 47:40 Pickle Snacks And Pizza 50:03 Gross Race Questions 51:47 Cramp Prevention Strategy 54:13 Open Water Pace Expectations 56:09 Crowd Safety And Goggles 59:08 Post Swim Wobbly Legs 01:01:16 Nineties Photo Slideshow 01:10:49 Monthly Mood Meter 01:14:08 Final Thanks And Sign Off Find us wherever you get your podcasts; search Sisters Before Blisters. Keep chafing the dream.

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Episode #6 - Sisters Before Blisters with Happiness Expert Kim Patterson

Sisters Before Blisters, Chafing the Dream - Episode 7: The Happiness Expert Real talk about staying positive when training feels impossible. We sit down with mindset coach Kim Patterson to discuss the mental game of triathlon training when life keeps throwing curveballs. This month hit different. Christine's shoulder knocked her out of the pool for weeks. Colleen juggled three weeks of family illness, a dog surgery, and the constant pull of being a mom in Germany. Cheryl registered the team for Frankfurt (WE'RE LOCKED IN NOW) and now there's no backing out. The training plan exists. Following it? That's another story. Kim breaks down why forced happiness doesn't work, how awareness beats motivation every time, and the difference between pushing through versus giving yourself permission to pivot. We talk about the myth that you can be upbeat all the time, practical tools for getting out of a funk (including the lemon visualization that actually made us salivate through our mics), and how to support each other across three countries when one sister is thriving and another is barely hanging on. T he conversation gets into breathing techniques that shift your nervous system in five seconds, why asking for help feels like failure when you're an achiever, and the HALT acronym that changes how you approach bad training days. Plus: Kim introduces us to the reticular activating system (your brain's search engine), explains why beaten paths are easier than new neural pathways, and shares the gains list that replaced her to-do list. Seven months to Frankfurt. The finish line is real. The question isn't whether we'll get there. It's how we'll feel along the way. Guest: Kim Patterson - Mindset coach, real estate broker, founder of Be Happy Today (freshly trademarked). Based in San Antonio, Texas. Kim Patterson www.BeHappyToday.com In This Episode: Monthly check-ins: shoulder injuries, soccer games, and burying a hero The gap vs. the gain: why focusing on wins changes everything Expansive vs. contractive: the fastest way to check your mental state Supporting sisters across time zones without making things worse Winter blues survival when you're training in Michigan and Germany When persistence becomes stubbornness (and how to tell the difference) Keep showing up & Keep chafing the dream. Timestamp: 00:00 Meet the Sisters Relay 01:26 Guest Kim Patterson Intro 04:57 Training Wins and Setbacks 08:58 What Happiness Really Is 12:05 Myths About Positivity 14:02 Tools for Tough Days 17:47 Beating the Winter Blues 25:40 Gains List and Brain Filters 31:54 When You're Exhausted 38:39 Breathing and Awareness 41:55 Supporting Each Other Afar 43:16 Define Real Support 45:37 Celebrate Small Wins 46:55 Joyful Team Mindset 50:36 Super Sprint Stories 52:02 Handle Pessimists 56:45 Stay Motivated Long Term 01:04:00 Fun Rapid Questions 01:14:51 Mood Meter Wrap

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Episode #4 (Part 2) - Sisters Before Blisters; Race Day Secrets with Expert Triathlete Coach

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: 00:00 Introduction to Sisters Before Blisters 01:31 Transition Rules and Touching the Bike 03:30 Clipping In: Is It a Must? 05:20 Mount Lines, Dismount Lines, and Flying Squirrels 11:52 Why Trainers Are Hard on Bikes (and Bearings) 15:03 Rollers vs. Trainers 16:34 Nutrition on the Bike: Goo, Gummies, and the Bento Box 22:21 Flat Tire Contingencies 23:12 Toenails, Body Glide, and the Importance of Filing 24:21 Toenail Troubles and Blister Prevention 27:19 Running Shoe Recommendations 33:56 Training Challenges and Tips 40:10 Sports Bras and Training Gear 48:35 Staying Connected and Final Thoughts Follow along as we chase this dream together. Support our journey: 💰 https://gofund.me/e97c98914 ✅ Share with someone who needs this 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.

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Episode #4 (Part 1) - Sisters Before Blisters; Race Day Secrets with Expert Triathlete Coach

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

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Episode #3 - Sisters Before Blisters; with Pelvic Health Specialist

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 ✅ Comment if any of this sounds familiar ✅ Comment with questions for our sisters/experts ✅ Subscribe to stay in the loop ✅ Share with someone who needs this

Episode #2 - Sisters Before Blisters with Tri-Expert Kris Helwer

Training for a Half Ironman Relay: Wins, Challenges, and Expert Advice In this episode of Sisters Before Blisters, the trio of sisters training for a half Ironman relay from different countries discuss their baseline training, wins, challenges, and introduce their first expert guest, Kris. They dive deep into topics such as training schedules, managing time as moms, preventing chafing, and even hilariously debate the realities of peeing in wetsuits. Kris shares her extensive experience in triathlons, family support, recovery tips, and how to prepare for race day. The sisters also tease their upcoming episode on pelvic floor health post-childbirth. Join us for a mix of laughter, motivation, and practical advice on their triathlon journey! 01:31 Introduction to Sisters Before Blisters 02:32 Monthly Training Updates 05:05 Struggles and Challenges 09:20 Meet Kris: Our First Expert Guest 10:29 Kris's Triathlon Journey 15:55 Family Support and Traditions 20:02 Recovery and Rituals 28:38 Training and Life Balance 31:29 Finding Motivation Through Group Training 32:53 Essential Equipment and Nutrition Tips 33:52 Funny and Practical Wetsuit Stories 35:45 Bike and Swim Nutrition Strategies 39:15 Getting to Know the Sisters 47:19 Pre-Workout Hype Songs 50:27 Preventing Chafing and Race Day Tips 57:43 Final Thoughts and Upcoming Episodes

Episode #1 - Sisters Triathlon Journey: Starting Our Half Ironman Relay Challenge!

Three sisters from different countries come together to announce their ambitious plan to complete a half Ironman relay in Northern Michigan. Colleen, Christine, and Cheryl introduce themselves, share their backgrounds, and discuss their individual legs of the race—swimming, biking, and running. They talk about training strategies, motivations, challenges, and the importance of staying connected despite their busy lives. Join them as they prepare for an incredible journey.