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Welcome to my show! I’m Shangrila Rendon, 2x Guinness World Record Holder, best-selling author, professional endurance athlete, triathlon coach & motivational speaker (https://www.shangrilarendon.com/). I was abused as a kid and sexually assaulted as an adult. At 24 years old, I was diagnosed with extreme depression, PTSD, and struggled with eating disorder and alcohol addiction. In sports, I didn’t know how to swim, was afraid of open water, didn’t own a bike and started running only 15 minutes on a treadmill. I was a non-runner, non-cyclist, and non-swimmer at 24 yet I became an inspirational athlete regardless. I trained very hard and aimed for excellence. I coach athletes to achieve their dreams. My goal is to share with you my journey in triathlon and endurance racing that is full of tough lessons learned, mindset, race, training and nutrition strategies, and secrets to success. The goal of this show is to introduce you to the people and ideas that will help you execute your dreams. You will level up your skills, attain joy with your triathlon & endurance goals and live up to your full potential. Every Tuesday, I drop a weekly dose of inspiration on alternating topics: - Interviews with inspirational athletes, who will inspire and motivate you in achieving your goals and dreams. We will talk about their journey, achievements and experiences as well as key strategies, habits and lessons they learned you too can incorporate in your training, racing and life in general. - Interview with health, nutrition, mindset and triathlon endurance experts where they will share findings and key information from their expertise and experience. Various topics from ambitions, time management, sleep, family, drugs, ego, failure and so much more. No topic is off-limits. Subscribe to this channel if you want to keep up to date with our content!
Episodes
Monday Dec 05, 2022
Monday Dec 05, 2022
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
Monday Nov 28, 2022
Monday Nov 28, 2022
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
Monday Nov 21, 2022
Monday Nov 21, 2022
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
Monday Nov 14, 2022
Monday Nov 14, 2022
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)
Monday Nov 07, 2022
Monday Nov 07, 2022
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
Monday Oct 31, 2022
Monday Oct 31, 2022
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?
Monday Oct 24, 2022
Monday Oct 24, 2022
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?
Monday Oct 17, 2022
Monday Oct 17, 2022
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
Monday Oct 10, 2022
Monday Oct 10, 2022
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
Monday Oct 03, 2022
Monday Oct 03, 2022
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