Unstoppable With Shangrila Rendon

From Zero to 1st Full Ironman in Just 9 Months with 10 Hrs Training a Week

In this episode, we shared strategies, insights and story about how Gaye was able to finish her 1st Sprint, 1st Olympic, 1st 70.3 and 1st Full Ironman in 9 months while staying injury-free.

- Starting from Scratch – what to do to go from barely swimming a lap to feeling ready for Ironman. Dealing with IT band issues and spine pain along the way.

- Finishing an Ironman with 10 Hours of Weekly Training – what to do to work efficiently, smart training in your busy schedule & maximize every minute despite travel.

- Injury-Free and Thriving – finish Ironman with zero injuries, using a holistic body maintenance approach.

- Run Marathons during Ironman Training – training for Ironman and Marathon at the same time.

- 1st Open Water Swim – preparing for your 1st open water endurance swim.

“I did all the distances in 70.3 - 1.2 mile swim, 56 mile bike, a half marathon. Why am I still falling apart on race day?”

Listen to this 5-minute episode where I show you the part most 70.3 plans leave out or coaches never talk about. And it’s the reason athletes fall apart or barely survive on 70.3 race, even after completing the distances in their training.

How to Avoid Bonking During the Run?

Struggling with bonking during the run leg of your triathlon?

You're not alone, and there's a fix.

In this episode, I answer a question from Janice (and soooo many others) about how to finally stop hitting that dreaded wall on the run.

Inside this 16-min training, you'll learn:
- How to avoid bonking on the run 
- Brick nutrition strategy (this is where most mistakes start)
- What to track and tweak during training (so you stop guessing)

Don’t let another race fall apart on the run. Let’s fix this now.

Why are swimmers with terrible technique still faster than me?

“How is that swimmer with terrible technique still faster than me?”

Sloppy strokes. Legs everywhere. Breathing looks messy.
…and still, they pass you in the water.

You ask yourself, "What am I missing?"

You’re only seeing the tip of the iceberg.

What you see: arm pull, kick, pace, is just a small piece.
What’s underneath is the real reason they’re faster.

Skills like breathing, balance, streamline, catch, pull, and even open water tactics, they make a huge difference, but they’re hard to see.

In this episode, I’ll go over:

- Why copying faster swimmers doesn’t work
- The hidden skills that matter most and in what order to fix them.
- How our Freestyle Formula combines technique, speed sets, open water skills,  and distance to help you stop guessing and finally improve

If you’re training hard but still feel stuck, this is why. And it’s fixable.

Get Faster on Your Next 70.3 & Cross the Finish Line of Your First Full Ironman

In this episode, we talked with Cedric from California.

We shared strategies, insights and story about how Cedric was able to break out of a plateau, finish his 3rd 70.3 with a huge PR and finish his 1st Full Ironman while staying injury-free.

- Make Finishing 70.3 or Ironman a Life-Changing Goal – Take back your health, break past your limits, and see what you're truly capable of.

 

- Cut up to an Hour Off Your Next 70.3 Time – Master proven training techniques that deliver results without burnout.

 

- Break Free from Plateaus – Use smart, time-saving strategies to make faster progress toward your first full Ironman.

 

- Reach Big Goals Without Sacrificing Your Life – Get your best 70.3 and complete your 1st full Ironman, even with a packed schedule and family time.

 

How to PR After 50 Without Breaking Down

Want to PR After 50? Stop Guessing & Start Training Smarter

In this episode, we break down the exact Smart Training Method that's helping athletes in their 50s, 60s, and even 70s get faster, train smarter, and stay injury-free.

Are You Stuck Wondering If Your Best Days Are Behind You?

- Have you been training for years, putting in the miles, but still not getting faster?

- Are you realizing that what worked in your 30s and 40s isn’t working anymore now that you’re in your 50s?

- Do you feel like age is catching up, and no matter what you do, your PRs seem out of reach?

What if it's not about age? What if there's a smarter way?

Join Coach Jeff, Bob and I (Coach Shangrila) as we share the breakthrough strategy that's worked for us and how you can do it too.

Finish Your 1st Full Ironman

In this episode, we talk with Sheila. We share strategies, insights, and the story of Sheila finishing her 1st Full Ironman in her late 50s.

 

Transforming Running: Going from hating running to learning how to run correctly so you love it.

Good Habits: Building empowering habits for training and life.

Mechanics: Uncover the small yet critical mechanical tweaks that can make a massive difference in your results and injury prevention.

Iron Mindset: Forge mental fitness to tackle stress, avoid drama, and achieve newfound confidence levels.

Tackling Physical Challenges: Learning how to manage known physical challenges (e.g., Morton's Neuroma, frozen shoulder).

How to Make Full Ironman Training Work for Busy Business Owners & Parents

In this episode, we talked with Justin from Michigan, dad of 4 kids, husband, family man & business owner. 

 

We shared strategies, insights and story about how he was able to finish his 1st Ironman in under 13 hours while staying injury-free.

 

- How to get started & stay committed to training for full Ironman when you feel overwhelmed and find yourself making excuses

 

- How to ensure that you won’t re-injure yourself as you build the volume for Ironman training despite a history of knee injury (Torn ACT/MCL and no meniscus in left knee)

 

- How to make training fit with a busy family and work schedule

 

- How to get back to training after 5 years of focusing on raising kids and working lot of hours on your business

Finishing Sub 5:40 hrs on a Half Ironman in Late 50s

In this episode, we talk with Tim from Arkansas, a dad of two daughters and husband.

 

We share strategies, insights, and the story of how Tim was able to finish his 70.3 in under 5:40 hours with a 52-minute PR while staying injury-free.

- What to do to get out of plateau, improve power, efficiency and shave off 52 minutes from your Half Ironman finish time.

- What to do about your open water swim worries and how to prepare for your 1st Ocean swim if you don't have access to ocean.

- Discover the strategies to avoid common pitfalls like cramping on bike and run and grinding on the bike, which hold athletes back.

- What to do to balance training intensity with injury prevention, helping you stay in peak condition without compromising your busy lifestyle.

Never give up on your dreams! Transforming injuries, bad experiences & disappointments into a strong comeback & unbeatable confidence.

In this episode, Coach Shangrila and Vineta talk with Odette, who shares her training strategies and stories of how she transformed injuries, bad experiences, and disappointments into a strong comeback and unbeatable confidence.

🤔 How to keep a genuine belief in your ability to achieve epic goals: Learn how to maintain positive self-talk even when faced with multiple back-to-back challenges.

🤔 Staying on track with training: Tips for managing a 14+ hour work schedule while staying committed to your fitness journey.

🤔 Listening to your body: How to prevent re-injury, address body weaknesses (like knee arthritis, weak hips, feet and ankles, or an injured piriformis), and manage conditions such as asthma or exercise-induced anaphylaxis.

🤔 Body maintenance: What it is, why it’s important, and how to incorporate it into your daily routine.

🤔 Building an unstoppable mindset: How to overcome fears like swimming with jellyfish, swimming in cold water, or racing in windy and rainy conditions. Discover how to feel prepared and capable of handling anything.