Unstoppable With Shangrila Rendon

70.3 Reality Check: Are You Really Ready for Race Day?

Doing a 70.3 this year? Don’t get blindsided like I did.

Finishing the distances ≠ being race-day ready.

In this episode I'm walking you through the 70.3 Readiness Reality Check so you don’t make the same mistakes I did:

- Why even fit athletes STILL fall apart on race day

From Runner To Triathlete: Why Swimming Feels So Hard & How To Fix It

If swimming feels harder than running, it’s not you. It’s how you’re training.

Most runners bring this into the water:

And that’s exactly why they end up here:

They're out of breath, gasping and have no control.

Even if they can swim 1000 meters or more in the pool… on race day, everything falls apart. And they're left wondering:

“I thought I was ready. Where did all that training go?”

What most athletes don’t realize is this:

📍 Swimming doesn’t reward effort or just show up the way running does.

Together with Coach Vineta and Valerie, in this epsiode, I’ll break down:

Using Valerie’s story as an example:

But this episode is not just about Valerie. It’s about understanding why you can do the distance but still feel out of control.

If that’s you, this episode is for you.

3 Key Strategies from a Busy Single Mom Who Trained for Her 1st Olympic & Full Marathon, in Just 7 Weeks

Most athletes know the feeling. Balancing training with real life, wondering if the big goal is just too far out of reach.

Kristen, a single mom with two kids and a full-time job, had her eye on finishing her first full marathon this year and was already planning to race a 70.3 next year.

When she told me her 70.3 goal, I said:

Then I asked,

She hesitated, unsure if she could handle an Olympic distance on top of full marathon training.

Before we started, the Olympic was in her “maybe someday” category.

In only 7 weeks, using 3 key strategies, Kristen was able to:

Crossing the finish line, she said:

She’s feeling confident and strong

The biggest difference: She stopped guessing and started training with a plan built for her busy life.

If you’re ready to see what’s possible for you, no matter your schedule listen to this episode.

Why You're Not Getting Faster Even with More Pool Time | Swim Technique Mistakes

“Why am I not getting faster even though I’m swimming more?”

If you’ve been showing up, putting in the laps, but your swim pace hasn’t improved—this episode is for you.

Coach Shangrila breaks down the 3 most common technique mistakes adult swimmers make that keep them slow no matter how much they train.

✅ Learn how to spot these key swim errors 

This episode is all about swimming smarter, not harder.

Finish Your 1st IM 70.3 from Zero in 5 Months with your Spouse, and Stay Injury Free.

Ever wondered if it’s really possible to train for a Half Ironman while parenting, working full-time, and starting from zero?

Christine couldn’t swim 50 meters without shoulder pain.

Neither had finished a single triathlon before. Not even a sprint.

But in just 5 months, they crossed the finish line of a 70.3 together. They did it with no injury, in-person coaching and many years of triathlon experience.

This training is for everyday athletes, especially couples, parents, and late starters who want to do something big without sacrificing their health or family.

If you're nervous about your first 70.3

“Maybe one day…”

Or If you're tired of training plans that don’t fit real life…

You’ll learn:

“My knee kept swelling even after resting it for weeks.”

Hil is in his late 50s. After 3 years of limited activity from a spinal injury, he was excited to start running again.

But every time he ramped up, his knee swelled. Rest didn’t help. Starting slow didn’t work either.

Most runners in his shoes would’ve walked away for good but Hil didn’t.

Instead, he used the Smart Training Method, a system that integrates training, injury prevention/body maintenance, nutrition, mindset, and race strategy. It's the exact system I used to complete 23 Ironman in 34 days (2nd Guinness World Record).

Hil’s Challenges Will Sound Familiar:

-- 3-year break from training

🔥 And in just 5 months, he ran TWO hilly marathons injury-free (San Francisco & Sydney) after failing to stay consistent on his own.

What You’ll Learn in This Episode:

-- The training shift that stopped swelling in just 1 month after 4 weeks of failed rest

Let’s get you unstuck for good.

“For 38 years this goal haunted Teddi.”

Not the bike. Not the run. The SWIM. 😟

She wanted to complete a triathlon for decades, but one lap left her exhausted. During our first conversation, she admitted: 

🗨 “I’ve been too afraid to swim and honestly didn’t think I could do this.”

That’s where many adult athletes get stuck. They’re disciplined, active, and mentally tough in every other area of life. Some have finished marathons, ultras, long hikes, or feel strong on the bike. But once they hit the water, it feels like all their endurance suddenly disappears.

In the pool, they’re stopping every 25, 50, or 100 yards depending on the day. Some can push through 500 or 1k but deep down something still feels off with their breathing. 

They fatigue so fast that a short swim session can leave them completely drained afterward. Breathing feels chaotic, the heart rate spikes, and confidence disappears. So they try harder… and usually end up even more exhausted.

Most beginner triathletes don’t need more distance or speed work first. They need to first feel calm, safe, and in control in the water. That’s exactly what we’re teaching in this episode.

You’ll learn:

Using Teddi's story as an example: she initially worried she’d be expected to swim long distances or push hard right away. Instead, we met her where she was. She started by swimming one lap at a time, needing rest after every 25–50 yards just to recover. Thirty days later, she swam 40 minutes nonstop and completed roughly 1,350 yards continuously with controlled pacing.

This isn’t just about Teddi. There are thousands of adults avoiding triathlon because swimming feels overwhelming, and most are far more capable than they think.

Are Your Drills Helping or Hurting Your Freestyle?

Ever do a swim drill and think, “That felt worse”?

You’re doing the work but your swim pace isn’t improving.

It’s not because you’re not trying hard enough. You’re just not fixing your stroke the right way.

What if the drill that’s supposed to help is actually locking in bad habits? What if you’ve been working hard on the wrong thing without knowing it?

In this episode, I’m teaching and breaking down:

✅ This is for you if:

❌ Not for you if:

You’re confident on the bike. Crushing the run. You may even have already climbed the world’s highest peaks. Your lungs are strong. Your endurance is solid...

😣 BUT you can’t swim 50 yards without stopping.

Legs sink. Confidence drops. Panic sets in and race day keeps getting closer.

That was Aamar just 6 weeks before Ironman Lake Placid.

Despite being a Boston Marathoner and mountaineer, he said:

At age 60, staring down his first full Ironman, Aamar faced his biggest fear: the 2.4-mile open water swim.

He’d already tried it all:

But none of it solved the real issue. It was the same story every time:

Even after completing two 70.3s, including Muskoka 70.3 at 3:10/100y pace, he still felt anxious and behind in the water.

This is a man who’s run 36 marathons, including 5 World Marathon Majors, 9 Boston marathons and climbed the world’s highest peaks.

Yet just 6 weeks out, he told us:

He's 60 and strong. But he was stuck.

We coached him 100% remotely, and in just 6 weeks, Aamar went from:

He gained endurance, implemented technique, and swam faster than he did in his half Ironman!!!

He crushed the Ironman Lake Placid swim and now a proud Ironman Finisher

If you're strong on the bike and run but dread the swim, this episode is for you.

"When should I actually start training for my 70.3?"

If that question’s been circling in your head, it’s because you know winging it won’t cut it.

Right now, a lot of athletes are:

-- Trying to get momentum after the holidays

Here’s what most coaches won’t tell you:

It’s about what your life looks like right now and what your body actually needs.

-- If you're juggling real life, family, and a big race goal...

This episode is for you.

We’ll break down when should YOU start training, based on your race date, life, goals, and current fitness.