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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 May 23, 2022
Monday May 23, 2022
- How to deal with foot arch, ankle and/or low back pain when running?
Monday May 16, 2022
Monday May 16, 2022
In this episode, Coach Shangrila talks with Leo & Andrea about how to stay on track with health goals through physical & mental training despite surgery.
- How to deal with the disappointment and worry of needing a surgery
- What to do to continue being on track with health and fitness goals during this process
- How to physically and mentally prepare for a surgery
- How to speed up recovery after surgery?
- Torn acl, meniscus, partial knee replacement, disc replacement, shoulder surgery, training injuries…
- The toll of negative self-talk, doubts, not knowing what to expect, fear of re-injuring oneself
- The fine line between having a strong mindset vs knowing when is the right time to push beyond physical limitations
- Aiming for Ironman after a bike accident, surgery for Andrea or after multiple surgeries for Leo
- How to resume training after surgery
- How to transition from “Can I do an Ironman even after my surgery?” to “I can do an Ironman”
Monday May 09, 2022
Monday May 09, 2022
In this episode, Coach Shangrila talks with Erik, who shares his experiences crushing back to back races while making an impact in his community.
- What did it take to qualify for Boston marathon on 2nd marathon? 3:13:53 / 7:24 min/mile
- What training approach did Erik use to qualify for Ironman World Championship Kona on his 2nd Ironman Coeur D'Alene?
- How did Erik manage to finish Rim-to-Rim-to-Rim ultra run (42 miles w/ elevation gain of 11,500 ft), achieve a 5-hour 70.3 AZ finish time and an 11-hour IMAZ finish time all in 5 weeks?
- How to manage time and balance being a father / run his own business / train for triathlons without losing his mind
- How to continually get stronger in all sports and proactively stay injury free, while having fun and spending time with his family
- How to make an impact to the community despite of an already busy schedule
- What does it feel like to finish Goggins 4 x 4 x 48 challenge
Monday May 02, 2022
Monday May 02, 2022
In this episode, Coach Shangrila talks with Melissa who shares her experiences going from lacking motivation, feeling stuck and self conscious to building good sustainable eating habits, feeling fantastic after working out and gaining momentum on her way to a dream goal of finishing an Ironman.
- Building good sustainable eating habits instead of focusing on limiting, dieting and eliminating
Monday Apr 25, 2022
Monday Apr 25, 2022
In this episode, Coach Shangrila Rendon talks with Archeila, Stephanie and Korie, who shares their experiences going from lacking confidence about swimming, avoiding the pool or anything related to swimming, and not knowing how to improve in swimming to becoming much more confident athlete, now eager to race triathlon, and are enjoying swimming.
How to overcome lack of confidence, dislike of and fear about swimming
- Transitioning from lack of confidence, avoidance of going to the pool, embarrassment of not knowing what to do… into feeling confident and enjoying swimming
- What specific steps to take to improve in swimming
- “I really want to try out triathlon but I don’t know how to swim.”
- “My cycling and running is fast. I’d have a great time, if swimming wasn’t holding me back. I’m always trying to catch up after the swim…”
- “Swimming is so technical and confusing. I am trying all the drills but I feel like I’m not making any progress”
- “I struggle with swimming. I wish I learned to swim when I was a kid. Maybe then I wouldn’t feel anxious about it… “
- “I’m worried I won't meet the swim cutoff time…”
Monday Feb 28, 2022
Monday Feb 28, 2022
In this episode, Coach Shangrila Rendon talks with Julie, Scott and Mark, who shares their experiences going after their dreams this year.
- Mark finished the California International Marathon (26.2 miles) with a 2:59:13 time (@6:50 min/mi) with 7 weeks of coaching despite of prior challenges e.g. knee pain and illness
- Julie finished the California International Marathon (26.2 miles) with a 3:17:03 time (@7:31 min/mi) 3 weeks after beating her half marathon PR with a 1:34:20 time (@7:12 min/mi) and winning 2nd place in her age group despite of some limitations on her back
- Scott finished his first Ironman in Cozumel with a 11:30:16 time, achieved a 70.3 PR of 5:37:48 and Boston Marathon finish within 10 days despite of very busy schedule, travel and prior issues e.g. plantar fasciitis, knee pain, bursitis, hip issues
- “When I signed up for Ironman Cozumel my goal was to finish. My goal time was 13:06 and I didn’t think that was achievable… yet I finished my first Ironman in under 12 hours”
- “I wasn't sure about hitting 7:10 min/mile half way so I didn't force myself to slow down in the beginning and just went to the flow. Am so happy. This was an unexpected finish. I honestly didn’t believe I could”
- “Not a chance, I didn’t even know I was capable of qualifying when I was healthy. Just surprised myself.”
Monday Feb 21, 2022
Monday Feb 21, 2022
In this episode, Coach Shangrila Rendon talks with Mauricio from California, who shares how he finished his first Ironman and then beat his 1st ironman finish time by 1.5 hours after training without Garmin, wetsuit, or cycling shorts.
- Committing to racing a full marathon without racing a 1/2 marathon first
- Completing a double century ride without finishing a century ride first.
- Committing to racing a full Ironman without racing a sprint, Olympic or 70.3 first.
- What Mauricio did differently in order to beat his previous swim time of 1:39:48 with new current PR of 1:10:13 on the same course with minimal open water swim practice... He disliked the cold open water and trained mostly in the pool.
- What to prioritize when doing triathlon with a limited budget
- How to not hate rain on your Ironman race day and use the rain to gain speed in the race.
- Training for triathlon not because you like it but because it challenges you.
- Beating full Ironman PR by 1.5hr 2 weeks after beating full marathon PR by 1hr. How did he recover fast and still beat his PR?
- How did he achieve optimal nutrition on his recent full marathon to beat his PR
Monday Feb 14, 2022
Monday Feb 14, 2022
In this episode, Coach Shangrila Rendon talks with Julie about how she came from being a novice marathon finisher to now competing against the fastest runners around the world with only FOUR (4) YEARS of marathon running experience.
- Phoenix Marathon (2018): 3:42:01 @ 8:28 min/mile
- Current Marathon PR (2020): 3:19:30 @ 7:37 min/mile
- Current Half Marathon PR (August 14, 2021): 1:38:06 @ 7:33 min/mile
Monday Feb 07, 2022
Monday Feb 07, 2022
In this episode, Coach Shangrila Rendon talks with Tom from California, who shares his experience becoming a stronger runner at 64 with only 9 weeks of training.
How 9 weeks of proper training exceeded the results of 16 Years of running experience:
- Finally discovering the remarkable effects of combining proper running technique + drills + body maintenance + nutrition to become a faster runner within 9 weeks after 16 years “regular” running
- Proving that quality in training supersedes quantity (years) of training experience AND that “age is only a number.”
- Deciding to qualify for Boston Marathon at 64
- Feeling excited executing 8 min/mile sprints only a week after finishing a strong full marathon
- How to not cramp during a full marathon especially after mile 20 🧐 What to do to not feel dizzy, weak and dehydrated half way through a marathon
- How to speed up the recovery and be able to run daily without overtraining and risking getting hurt
- The experience of running with people half of his age and finishing a marathon at the same time as them
- Improving health and strength to be able to transition happily into retirement through traveling for races
- Getting tired of having to only focus on getting faster in running during the 7 months of the yearly running season
Monday Jan 31, 2022
Monday Jan 31, 2022
In this episode, Coach Shangrila Rendon talks with Rodrigo from Boston who came from a running background and also wanted to be a triathlete.
Rodrigo is now officially a strong triathlete, after completing his FIRST Ironman 70.3, Maine:
- TIME: 5:44:19
- SWIM (2112 YDS): 39:07 MINS @ 1:51 MIN 100/YDS
- BIKE (56 MI): 3:01:28 HRS @ 18.33 MPH
- RUN (13.1 MI): 1:49:03 HR @ 8:04 MIN/MI
- Where to start with swimming and cycling?
- How do you balance your time among the 3 sports, family and work?
- What should I look out for when transitioning from running to all 3 sports?
- How can I place at the top of my age group as a triathlete even though I’m new in the sports?
ABOUT COACH SHANGRILA
Shangrila Rendon is 2x Guinness World Record Holder (2020 & 2015), Best-Selling Author, Motivational Speaker and Triathlon/Endurance Coach with many triathlon & swim certifications. She helps busy athletes from around the world become strong triathlon finishers achieve their biggest dreams in sports without putting themselves at high risk of injury.