Episodes
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In this episode, Coach Shangrila talks to Ngina, Norman & Deanna, where they share their training strategies and stories of how they went from having âsinking legsâ, 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, panic or over fatigue when swimming without a buoyancy aid.
-Do I need to kick when swimming as a triathlete?
- What to do to go from getting winded because of sinking legs to swimming fast consistently without needing to stop
- From being called a âlazy swimmerâ to coming out of the open water confidently & beating personal records
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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.
đ€ What to do when multiple businesses and work travel requires a lot of your time but you still want to train for an Ironman
đ€ How to make Indoor training work (Peloton, treadmill, only pool/no open water access)
đ€ How to have a strong Ironman run even if it is the hardest sport for you
đ€ How to figure out Ironman nutrition that works for you
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Missing episodes?
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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 dial in your nutrition on your next longest run
- What to do to recover fast from racing 1 race after another
- How to focus on quality over quantity during training
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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 the right things and working smarter not harder Balance - how to have a balanced life and not have training put pressure on other areas of life How to live the phrase âCool, Calm, Collectedâ especially when it is necessary -
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 shift at work, canât train on Saturdays)
- What to do when you start doubting yourself. How to keep believing that your goal is possible, despite of an aggressive training timeline when all your friends talk about how they've been training for a year or more.
- Is it possible to finish a Full ironman without completing a full marathon or century ride?
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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
- Committing to a full Ironman without racing sprint olympic or half Ironman distance
- How can you still do well in the swim part of your IM when you donât have open water access to train for OWS and aren't naturally a talented swimmer
- Is it true that training for long hours every weekend, finishing a full marathon, having a power meter and a tri bike are required to complete a full Ironman?
- What if you had to learn how to ride your 1st tri bike only 1 month prior to your Ironman
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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 itâs sometimes necessary to go slow to become faster and stay consistent w/ training
- Gaining confidence by training properly, facing your fear and understanding your body
- Finishing 70.3 strong even when you suck at running
- What to do to overcome open water fear and the need to stop all the time
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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 donât 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 days?
- How to learn the correct swim technique step by step without getting overwhelmed
- How to learn proper breathing while swimming so you donât get gassed and out of breath quickly
- How to gain confidence in deep water and have swimming be exciting, enjoyable and therapeutic
- What to do to finally make swimming âclickâ for you and have it make sense for your body, so you donât feel like you are out of control or âfightingâ the water
- How to keep getting better and faster every time you go to the pool instead of being stuck at the same speed month after month
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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 Classic) with Zero OWS training for the past 6 months
- What skills are essential for being comfortable swimming in open water
- How to deal with doubts and be ok with uncertainty
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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 will be able to cross the finish line knowing you are coming from zero training, cramping, hurting during training and donât have enough time to train (only 10 weeks left).
- What to do to mentally stay on track and solve issues when things are going wrong on race week (altitude swim anxiety, sore knee, inflamed achilles)
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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 face, when you canât breath properly, getting winded, feeling anxiousâŠ
- How to have the courage, stay positive & have fun when getting back to racing despite that your last open water swim was 4 years ago
- How to aim to be at the top of your age group without feeling pressured by the goal
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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 sprint triathlon even if you are don't really like running
- How to go from panicking & being so afraid of swimming in the deep water & open water to feeling safe & fearless
- How to gain confidence & overcome fear so you donât hold back in other areas of your life
- In just 11 weeks, how can it be possible for someone like Ada to wonder âWhat was I so afraid of?â about swimming open water?
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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 thatâs step-by-step and not complicated?
- I've been following and learning through YouTube videos but I am not seeing any result. How else can I improve my swim efficiency and speed?
- All my triathlon & swim coaches tell me that to get faster, I have to "Swim more." I kept swimming more yet I feel that I've plateaud. What am I missing?
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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 (heat, wind, dust storm, prairie dogs holes, and humidity)
- How to train & prepare so that you finish with a smile, without feeling pain or like you are âdyingâ before the finish line
- What to do to address shoulder, back and feet pain
- What to do to overcome swim panic in open water despite having very limited pool & open water access, murky water at the race & race NOT being wetsuit legal
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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 âCan I do this?â to âI got thisâ when you think you didnât 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 time so you still do well at your race
- How to deal with disappointment, stress, self doubt and anxiety
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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
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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 have 1 hour a day to train?
- How to gain confidence that YOU CAN finish your race despite of busy schedule & training challenges
- Does taking magnesium and collagen supplements help with knee and shin pain?
- What to do to wake up without being sore a day after the big race
- How to get the training in when you have a super busy and stressful work schedule
- What can you do to not give up on your goal especially when fitting in & executing training is so hard
- 12 miles into the Chicago marathon knee started hurtingâŠ
- âI was so surprise that I woke up with zero soreness next dayâ
- âIt was surprising to hear my very fast friends telling me iâm fastâ
- âmy kids and hubby were so happy knowing I made itâ
- âIâm still in awe of how I made it to the Cut-off time with only 7 weeks of training. 55k (34.5miles) was tough. Many had crossed the finish line but got DNQ (Did Not Qualify)â
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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): 4:07:18 / Run (13.1-mi): 2:45:11 mins on April 2nd
In this LIVE training we will be discussing:
- How to balance being a wife, mother, full time nurse, triathlete & ultra runner
- What to do when you are nervous about the ocean waves
- How to keep from getting overwhelmed and nervous
- What to do to not burn yourself out in the process and not second guess if you are putting in enough hours
- What to do to adapt to changing weather conditions
- How to train for a triathlon and a long endurance run at the same time
- What did she do to recover fast when she only had 7 days between her 2 big races
- How did she achieve optimal nutrition for both of her races
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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 âCan Doâ attitude in making almost impossible goals be possible- How an âOld Schoolâ type of athlete can adapt and incorporate technology (e.g. Garmin, Training Peaks, etc.) in training- Translating the âyesâ commitment into consistent actions and not letting doubts creep in during training despite of unexpected circumstances or a busy daily schedule- Progression of training on how to clip and unclip cycling shoes on top of building endurance in cycling for a hilly 70.3 course.- Learning the proper running technique in order to make running easier- How to feel strong all the way to the finish line with a solid nutrition plan- Incorporating triathlon training with Spartan training- Building swim endurance in the ocean- Listening to what your body is telling you and being proactive -
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 miles of running in 1 month as well as successfully finish the Dopey challenge running 5k, 10k, half marathon & full marathon back-to-back in 4 days without injuring herself and with only 16 weeks of training- How can you encourage a family member to want to exercise- What NOT to do to continue enjoying training with your family member- How to not feel low energy and hit the wall from heat and exhaustion, especially during the last miles of the race- How to dial in your nutrition- Proper Breathing technique when running and how it affects your performance- What to do if youâve plateaued in running
- How to deal with foot arch, ankle and/or low back pain when running?
- Show more
