Unstoppable With Shangrila Rendon

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

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 don’t hold back in other areas of your life

- In just 11 weeks, how can it be possible for someone like Ada to wonder “What was I so afraid of?” about swimming open water?

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 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?

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 “dying” 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

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 time so you still do well at your race

- How to deal with disappointment, stress, self doubt and anxiety

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 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 hurting…

- “I was so surprise that I woke up with zero soreness next day”

- “It was surprising to hear my very fast friends telling me i’m fast”

- “my kids and hubby were so happy knowing I made it”

- “I’m 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)”

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

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. 

- How to deal with foot arch, ankle and/or low back pain when running?