In this episode, Coach Shangrila talks to Ngina, Norman & Deanna, where they share their training strategies and stories of how they went from having “sinking legs”, depending on lava/roka pants or pull buoy to swimming confidently without buoyancy aids - How to let go and not be dependent on a pull buoy or buoyant pants like Lava or Roka pants. - What to do to go from having "sinking legs" for 6 years to now challenging yourself to crush new epic swim milestones.  - Overcoming anxiety,...

In this episode, Coach Shangrila talks with Reggie, our athlete from Illinois, dad of 3 kids, husband, family man & business owner who shares his strategies, insights and story about how he was able to finish his 1st Ironman in under 14 hours while staying injury-free.   🤔 What to do when multiple businesses and work travel requires a lot of your time but you still want to train for an Ironman 🤔 How to make Indoor training work (Peloton, treadmill, only pool/no open water access) 🤔 How to...

In this episode, Coach Shangrila talks with Shirita, our 54 year old athlete from Michigan, who is a busy nurse, shares her strategies, insights and story how she was was able to not only run her longest distance but also win & race back-to-back races with only 7 weeks training while staying injury-free.   - How to train for long distances while minimizing the number of running hours in training - What to do to make sure you are remaining injury free. What to do about knee pain. - How to...

In this episode, Coach Shangrila talks with Erik from Arizona who shares his insights and strategies about training, qualifying for and racing Ironman Kona.  Time management - how to structure time as a dad of 4 kids so training and family responsibilities are on track  Mindset - how to believe and keep on target even when challenges appear  Injury prevention - what can be done proactively to decrease the chances of getting hurt in the process  Strategy - how to make sure you are focusing on...

In this episode, Coach Shangrila talks with Nory who shares her strategies, insights and story about how to meet the IRONMAN cutoff time w/ 10 weeks of training while staying injury free, despite of busy work schedule & no confidence in swimming & cycling.   - How to get stronger on the bike and build confidence in the weaker sports while building volume for Ironman - How to balance and manage time for training, family and work without getting sick and injured (e.g. 12-hour night...

In this episode, Coach Shangrila talks with David who shares his strategies, insights and story. - 16th AG for swim w/ 1hr 19 mins time. No OWS Training - 1st Full Marathon during Ironman - 8 months Ironman training without racing sprint, olympic or a 70.3 distance   How to finish your 1st Ironman strong without racing Sprint, Olympic, 70.3 or marathon, while staying injury free - What to prioritize when training for long distance triathlon with limited time, busy work & family schedule -...

In this episode, Coach Shangrila talks with Sheila about how to gain confidence, dial in your nutrition & stay injury free while having fun.   - The 5 main areas that you need to address besides completing your swim, bike & run training plan. Know your potential blind spots now. - How can you get faster without working harder - How can you build volume and continue to stay injury free despite a history of injuries (e.g. frozen shoulder, IT band issue, etc.) - Why it’s sometimes...

In this episode, Coach Shangrila talks with Brittany about how she went from a 4:33 min / 100y pace & needing to stop every 50 yards to swimming at a 2:06 min / 100y pace non-stop.   - What to do to see swim speed improvements quickly so you don’t feel like you are wasting your time at the pool - What steps and principles did Brittany - a single mom of 3 kids, with a full time job swimming at 4:30 min/100 yards - take to become faster and swim with a pace of 2:06 min/100 yards in only 30...

In this episode, Coach Shangrila talks with 58 year-old Gloria, who shares how she trained and how she was able to accomplish: - 2 mi Alcatraz Classic swim finisher - Longest & coldest (low 50s) swim for her - Zero OWS training for past 6 months due to busy schedule & limited access   Building Swim Confidence in Open Water even without access to open water & without seeing a coach in person - How to prepare for a 2-mile cold Open Water Swim (low 50s) in the ocean (Alcatraz...

In this episode, Coach Shangrila talks with Alex to talk about how to regain motivation, keep momentum going despite challenges & build confidence in yourself. - How to fit in workouts when you only have 1 hour training availability & very busy schedule (e.g. single dad w/ 1 year old boy & full time job) - How to get started training after 7 year of no racing, when you have self doubt, are unmotivated and have gained weight - How to keep your self-belief strong and trust that you...

In this episode, Coach Shangrila talks with Pam about what to do to shave off 24+ seconds off your swim pace in just 30 days while swimming 1 hour or less & only 3x a week and without seeing a swim coach in person. - Why swimming more days or hours may not help you get faster - What to do to get faster in swimming within 30 days without seeing a swim coach in person - How to get out of a plateau - being at the same pace for many years - What to do at the mass swim start with feet in your...

In this episode, Coach Shangrila talks with Ada who shares her strategies, insights and story: From Zero Triathlon & Open Water Swim Panic to having no fear & Beating Swim, Bike & Run PRs on 1st Sprint Triathlon Race - What are the first steps in overcoming anxiety and fear of open water swimming, ocean waves, letting go of the buoy, and the thought of not having enough energy to swim long. - What to do to get rid of nagging IT band pain? - How to train & prepare for your 1st...

In this episode, Coach Shangrila talks with Judith, Kelly and Jen who shares their insights from leveling up their swim technique and getting faster within 30 days despite not seeing a swim coach in person.   How do you know if you're doing the right swim technique and how to correct it without a swim coach in person? - What to do to get better with swim technique in a way that’s step-by-step and not complicated? - I've been following and learning through YouTube videos but I am not seeing...

In this episode, Coach Shangrila talks with Seiko who shares her strategies, insights and story about qualifying for IM 70.3 World Championship on her 2nd half Ironman race despite having many obstacles and reasons to give up.   Finishing with a smile and injury-free, despite having shoulder, back & feet pain 3 months prior & heat, humidity & strong winds on the course: - How to address nutrition & hydration to feel strong from start to finish even with brutal conditions...

In this episode, Coach Shangrila talks with Shirita from Michigan and Danica from South Dakota who shares their insights from finishing their races strong despite not being to put in a lot of time in training.   How to change “Can I do this?” to “I got this” when you think you didn’t train enough:  - What to do when your schedule explodes with unexpected commitments and you no longer have enough time to train. - What areas should you focus on to make the most out of your limited training...

In this episode, Coach Shangrila talks with Scott who shares his insights from not just beating the heat but also crushing his races.   - How to physically, nutritionally and mentally prepare for a race you know is gonna be hot - What do you need to know about being comfortable and feeling strong on the run part of the race in top heat - How to make sure you stay on track throughout the entire race and not get dehydrated

In this episode, Coach Shangrila talks with Ellen from California, who shares how she prepared for such a big goal despite challenges with having limited time to train, fear of re-injuring herself and being new to ultra running.   How a busy nurse went from having knee and shin pain to finishing her first ultra run: - How to overcome nagging knee and shin pain & prevent injuries WHILE continuing to get stronger in running - How to be able to train for your next big goal if you only...

In this episode, Coach Shangrila talks with Ngina, a mother, wife, full-time nurse, triathlete, and an ultra runner who took on 70.3 Oceanside and Zion 100 miler back to back at the beginning of this month despite being scared of the ocean waves. Zion 100 this year is her comeback from last year's DNF due to ankle injury and knee pain.   - 1st in AG [50-54] on her 1st 100 mi run in Zion Ultras on April 9th - 70.3 PR with an ocean Swim (1.25 mi): 46:50 @2:13 min/100y PR / Bike (56-mi):...

In this episode, Coach Shangrila talks with Ken from California, who shares how he was able to go from being a strong sprinter to finishing IM 70.3 Oceanside with only a month of training.    - The power of a “Can Do” attitude in making almost impossible goals be possible - How an “Old School” type of athlete can adapt and incorporate technology (e.g. Garmin, Training Peaks, etc.) in training - Translating the “yes” commitment into consistent actions and not letting doubts creep in during...

In this episode, Coach Shangrila Rendon talks with power couple Tom & Sharon, and Mom & Son Gloria/Mario about how to beat your PR & train together with your family without losing your mind.   - Do you feel that your family member is not listening to you or you are being misunderstood. And what can you do about it - The nutrition that works for you may or may not work for your family and what to do about it - How did a 57 year old novice runner recover fast & complete 150...

In this episode, Coach Shangrila talks with Leo & Andrea about how to stay on track with health goals through physical & mental training despite surgery.   - How to deal with the disappointment and worry of needing a surgery - What to do to continue being on track with health and fitness goals during this process - How to physically and mentally prepare for a surgery - How to speed up recovery after surgery? - Torn acl, meniscus, partial knee replacement, disc replacement,...

In this episode, Coach Shangrila talks with Erik, who shares his experiences crushing back to back races while making an impact in his community.    How a busy father of 4 is crushing his back to back races while making an impact in his community... - What did it take to qualify for Boston marathon on 2nd marathon? 3:13:53 / 7:24 min/mile - What training approach did Erik use to qualify for Ironman World Championship Kona on his 2nd Ironman Coeur D'Alene? - How did Erik manage to finish...

In this episode, Coach Shangrila talks with Melissa who shares her experiences going from lacking motivation, feeling stuck and self conscious to building good sustainable eating habits, feeling fantastic after working out and gaining momentum on her way to a dream goal of finishing an Ironman.   - Building good sustainable eating habits instead of focusing on limiting, dieting and eliminating - How to regain your health back after loss of loved ones, COVID and other life struggles -...

In this episode, Coach Shangrila Rendon talks with Archeila, Stephanie and Korie, who shares their experiences going from lacking confidence about swimming, avoiding the pool or anything related to swimming, and not knowing how to improve in swimming to becoming much more confident athlete, now eager to race triathlon, and are enjoying swimming.   How to overcome lack of confidence, dislike of and fear about swimming - Transitioning from lack of confidence, avoidance of going to the pool,...