Unstoppable With Shangrila Rendon

Finish Your 1st 10km Swim In Your 50s

“I’ve always wanted to do a 10K swim, but…”

“I’m too old to start now.”
“I don’t have the time to train for something that big.”
“I’m not fast enough to go the distance.”
“Maybe next year.”

Sound familiar?

If you’ve ever dreamed of finishing a marathon swim but life, doubt, or the voice in your head keeps stopping you, this episode is for you.

Because what if…
➡️ You didn’t need to train for a full year?
➡️ You could stay injury-free, even with cross-training?
➡️ You actually enjoyed the process and finished strong?

That’s exactly what Becka did.
🔥 In her 50s.
🔥 With just 1.2 miles as her longest swim in July.
🔥 And in only 3 months, she completed a 10K (6.2 miles) in open water.
✅ Finish time: 3:46:55 @ 2:05/100y

3 months before the 10k race, she asked me:

“Is that enough time to train?”
I said, "Yes with right strategy. But we need to start training now."

Upon finishing, she said:
💭 “I don’t think I would have felt so good if I hadn’t had a summer of training.”

💭 Shangrila Thank you! I definitely would not have attempted this without your prodding and amazing coaching! Having someone suggest that this may be for you, then encouraging and giving a clear plan to the goal that you thought may be out of reach, is huge asset. Especially for this 54 yro women! Getting me way out of my comfort zone! Also introducing me to a new sport and a great group of people! Coach Jeffrey you both are the bombdiggity!!! Thank you!"

Together with Coach Jeffrey, we built a plan around her life, not the other way around.

She didn’t just finish, she found a whole new level in herself. She even brought her friends along.

But this episode isn’t just about Becka.

This is about what’s still possible for you. 🔥🏊‍♀️

Strong on Bike and Run... but Race-Day Swim Falls Apart?

“I can’t translate my swimming training into the race.”

If that hits a little too close to home… keep reading 👇

We’re diving into why this keeps happening and what you can do to fix it, once and for all.

Because for one athlete, Manuel none of this was enough:
- Swam 4x a week with a squad in Australia
- Hit threshold sets, open water sessions, and long workouts
- Received regular swim tips from in-person swim coach
- Got video analysis before
- Followed a structured plan for years

And yet, his swim still falls apart on race day.

We’re talking 55-minute 70.3 swims, anxious, overwhelmed, and off pace every single time...

... despite riding 21.6 mph on 56 mile bike & 7:37 min/mile on half marathon.

And this wasn’t a beginner.

He’s a multi-time 70.3 World Championship finisher, qualified for Nice, Taupo, and PR’d at Worlds 2025.

But he couldn’t shake the pattern:
→ “I get anxious and overwhelmed.”
→ “The swim has never been under 40 minutes.”
→ “I recover on the bike and run, but always lose ground in the water.”

🎯 If that sounds like you... if you’re training hard but not seeing it show up on race day, this episode is for you.

We're unpacking why this happens… and what to do when “just swim more” stops working.

Or when you feel like you're doing everything yet you still don't see the results of your hard work on race day.

How to Become Fearless in Open Water & Build Endurance in Your 50s

What if you could thrive in open water even when it gets rough?

What if it wasn’t something to avoid, but your greatest teacher? 
And what if your biggest breakthroughs didn’t happen in your 20s… but in your 50s?

Pamela wasn’t trying to prove anything.
She just wanted to see what she was capable of.

At 55, she works full-time and doesn't have access to the ocean.
Most days, she trained in a brown lake or a community pool when it was open.
There were weeks of nonstop rain and pool closures because of lightning.
Days when she’d drive to one pool, find it closed, then drive 45 minutes to another, just to get her swim in.

Days when the heat index hit 100°F and the only open lake felt like a hot tub.
And still, she showed up.

Sometimes she was tired or doubting. 
And at times, she swam even when it was raining.

Pamela just wanted to see how far she could go without hurting herself.
To challenge her body and mind, while staying strong, healthy, and injury-free... in her 50s. 

🔥 In July alone, she swam 101,500 yards (almost 58 miles), her biggest month ever.

🔥 Then in September, she took on her boldest challenge yet:
a 33.3 km (20.7-mile) open-water marathon swim across the Aegean Sea in Greece: four days of changing water conditions, unpredictable winds, and sometimes rough water with relentless waves.

Day 2 nearly broke her.
The wind picked up, the waves slammed against her head, and salt burned her eyes. There was no kayaker nearby.

But she reminded herself:
“You swam through thunderstorms in Florida. You can do this.”

So she kept going, stroke after stroke.
And by the finish, she felt so proud of herself.

Here's day-by-day breakdown (actual distance often more than official due to ocean conditions + GPS drift)
✅ Day 1: 9 km swim
✅ Day 2: 7.5 km swim “a bit rough out there, but I kept swimming!”
✅ Day 3: 10.5 km swim “terrible start, but I worked better with the water today.”
✅ Day 4: 6.3 km swim. DONE!!

"I don’t really feel sore. just like I had a good workout. Most days I felt like I could have kept swimming." -  Pamela 

Most athletes train to hit the distance. But distance alone doesn’t guarantee a strong finish.

And many worry about not having open water access… 
Or burn out trying to train for something this big while juggling full-time work and family.

Pamela didn’t. 
So how did she do it at 55?

With her “I’ll do whatever it takes” mindset, she relied on strategy, the same principles we’ll share in this episode:
1. Train smart even with limited time or access
2. Stay injury-free through body maintenance and proper recovery
3. Build calm under pressure when conditions get rough
4. Adapt training when traveling or working full-time

Pamela proved that your best years don’t have to be behind you.
They can be the ones where you finally stop chasing perfection and start mastering consistency.

This isn’t just about Pamela.
It's about what’s still possible for you. 

Besides, rough water will always be there.
But what if your next breakthrough is waiting right where it gets tough? 

It's Not Too Late To Swim Faster

If you started swimming to stay healthy but now feel that quiet urge to see what you're really capable of...

If you’ve been swimming for years and your pace hasn’t improved in forever...
If your breathing still feels awkward or unbalanced…
If you're unsure about coming back to racing triathlon because you zigzag all over the course and can't stay on track.

This episode is for you.

Because swimming for health is where many start.

But that competitive spark... the drive to swim smoother, get faster, and finally finish your first 70.3 strong, that’s where the real momentum begins.

That’s where it gets fun. And that’s what this training is about.

How can you get faster?
Or can you still get faster even when you're now in your 60s?

And in this episode, we’re going to discuss:

✅ How to drop 30+ seconds per 100 yards off your 2,000-yard pace even while breathing bilaterally
✅ How to correct breathing, streamline, and pacing so your stroke holds up for longer distance
✅ Why “just swim more” is bad advice and what actually builds confidence
✅ How to build navigation skills in the pool so you stop zigzagging in open water

This is not just for athletes in their 60s.

It’s for anyone who's stuck, out of rhythm, or scared they’ve already peaked.

Even if:
😣 Your back aches at times
😣 You default to one side because breathing feels off
😣 You’ve attempted a 70.3 but didn’t finish
😣 You’ve been told to just “keep swimming” and nothing’s working

We’ll show you how to fix the real bottlenecks and train smarter, not harder.

Finish 1st Ironman as a Mom

What if your Ironman dream is the very thing that makes you a better mom, wife, and leader at home and work?

This podcast episode is for the high-achieving woman who's constantly balancing everyone else's schedules and still dares to dream big for herself.

We’ll show you how to: 

- Train for your Ironman dream, marathons and triathlons while staying injury free
- Build a time-efficient plan around work, family, and real life
- Manage energy, prevent injury, and keep momentum even on hard days
- Stay connected to your goals and become the role model your kids will never forget

🏃‍♀️ And for runners training for their first full Ironman or marathon, we’ll show you how to keep your body strong and your schedule balanced.

YES, even with full time job and kids!

Because you don’t have to wait another 10+ years until the kids are grown or you’re an empty nester. It’s about alignment and giving your goals the structure they deserve.

Let’s redefine what it means to go “all in.”

Why Panic Hits on Open Water Race Day Despite Training

Swimming is the only tri discipline where doing more can make you worse.

 

You trained consistently. Put in the hard work.

You even swam open water.

Then race day hit.

 

No buoy. No kayak. Bodies everywhere. Chop on the water.

Suddenly you’re gasping, sinking and so is your confidence.

 

In this 8-min episode I explain to an athlete why training doesn’t prevent panic on race day and what most athletes never realize they’re missing.

How To Become a 70.3 Finisher And Swim 1.2 Miles When You're Gassed After 1 Lap

If you’re gassed after 1 lap but still dream of Ironman, this episode is for you If you’ve ever seriously considered downgrading your race, just to avoid the swim…

Then you need to be here.

Because 3 months ago before his 70.3, Cody was exactly where you are now.

😖 Cody shared “Could only swim 25 meters, couldn’t breathe."
😖 Struggled with breathing, drag, and rhythm
😖 2 jobs, limited time, tight on budget
😖 Had NEVER swam in open water

Fast-forward, in 3 months, he crushed the 1.2-mile ocean swim in his first Ironman 70.3. 💬 “You may not feel ready, but if you keep showing up with what you’ve got, God will meet you there and breathe His strength into your small start.” - Cody

✅ You’ll learn:

- How Cody went from stopping every 25m to swimming 1500 yards in open water in 2 weeks
- Why stamina isn’t just about endurance and what actually builds it
- How to train smart with 2 jobs and limited open water access
- The mindset shift that made 70.3 feel possible
- This training isn’t about Cody.
- It’s about what’s possible for YOU when someone finally shows you how.

Because the truth is:
👉 You don’t have to be confident to commit.
👉 You just have to show up and leave room to grow.

Finish Half Marathon Sub 1h 40min Injury-Free (From 12:21 min/mile pace to 7:21min/mile pace)

Think you can’t run a sub 1h 40min Half Marathon because of pain, weight, or just starting out?

It’s time to crush those limiting beliefs and see what’s possible.

You don’t have to settle for just finishing. Whether it’s your first half marathon or your fifth, you have the power to crush it, without pain and without the limits you’ve set for yourself.

I’ve heard it all before:

"It's my first official half marathon. I just want to finish."
"I have weight to lose."
"I ran my first half marathon in nearly 3 hours."
"I’m struggling with pain or discomfort. I'm taking it easy on my workouts. Just zone 2."

But honestly, none of that matters when you're training smart.

It’s not only about where you are right now...
It’s about where you’re going.
And if you believe in yourself, the possibilities are endless.

This episode is for those who want more.
We’re not just talking about finishing. We’re talking about thriving.

👉 If you’re struggling with your pace, your weight, or injuries, this training will change the game for you.
👉 Whether you’re aiming for a sub 2-hour half marathon or even sub 1:40, this training is for you.
👉 If you’ve ever doubted your potential, we’ll show you how to unlock it.

Here’s what you’ll learn today:

🏃‍♀️ How to train for your first or fastest half marathon without overtraining or risking injury.
🏃‍♀️ How to tackle any pain, from foot, knee, hip, hamstring, groin to IT band, with targeted strategies that keep you running strong.
🏃‍♀️ Build strength, speed, and confidence even if you’re just starting out or dealing with weight or pain.
🏃‍♀️ Smarter fueling, recovery, and technique to make every mile easier.

This isn’t just about finishing a race. It’s about creating the best version of you: strong, confident, and unstoppable. So, if you're ready to break through your limits, join us!

Wondering How to Fix your Freestyle?

 

Wondering how to fix your freestyle?

Or why it still feels off?

 

Most adult swimmers spend years stuck in the same broken stroke, even after binging YouTube, scrolling reels, attending workshop after workshop, and following structured swim plans.

 

Here’s why:

Your body always defaults to what it knows. And unless you retrain your movement map or change the way you train, no amount of drills or cues will stick.

 

In this 12-minute episode I go over:

- Why technique tweaks don’t stick

- The hidden reason your stroke isn’t improving

- How to retrain your freestyle without starting from scratch

 

This one’s for the swimmer doing everything “right" and still not getting results.

She Thought the Foot Pain, Fatigue & Bloat Were Just Menopause… They Weren’t

In this episode, Coach Shangrila and Vineta talk with a working mother in her mid 50s who beat lack of energy, bloating, body aches and foot pain on her journey from zero triathlon to her first Ironman 70.3 finish while staying injury free.

We discussed:

- Overcoming menopause challenges: Bloating, body aches, and lack of energy.

- Improving body composition: Metabolism, re-gaining strength, and addressing foot pain during menopause.

- How to handle self-doubt: When aiming to finish your first 70.3 in your 50s.

- Managing training time: Balancing a move to a new home, work, and family commitments.