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 have a strong Ironman run even if it is the hardest sport for you

🤔 How to figure out Ironman nutrition that works for you

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

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

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, can’t 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?

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 don’t 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

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 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

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 days?

- How to learn the correct swim technique step by step without getting overwhelmed

- How to learn proper breathing while swimming so you don’t 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 “click” for you and have it make sense for your body, so you don’t feel like you are out of control or “fighting” 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

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

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 don’t 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)

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 can’t breath properly, getting winded, feeling anxious…

- 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