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.
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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
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