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

 

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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.