Unstoppable With Shangrila Rendon

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.

How to Gain Speed & Recover Fast While Staying Injury Free

Pushing your limits can feel like a constant battle between speed and injury.

 

But what if the key to overcoming plateaus and achieving personal bests is simply a different way of training?

 

There’s this belief that if you’ve been stuck at the same pace, sidelined by an injury or each workout feels like you’re dragging yourself because you’re not recovering well, you’re out of luck:

- Juggling ultra runs with triathlon training is impossible. 
- Back-to-back races will burn you out or cause injury.
- You’ll never fix your swim form in time for your next race.
- You’ll need months to recover before even thinking about another race.

But what if I told you that’s not true?

What if you just haven’t learned a different way to train? 

I’m here to reveal to you what has helped me achieved my 2 Guinness World Records (Back to back ironman without sacrificing speed and injury free). Same strategies I’ve taught our athletes to do the same in their training. 

If you’re balancing work, life, and your ultra, Abbott World Marathon Majors, 70.3 or Olympic triathlon training, this LIVE training will show you how Carlos, went from a bike accident and plateauing pace to racing back-to-back events, PR’ing in triathlon and marathons, all while staying injury-free.

Swim Technique Drills. Helping or Hurting?

"What if the swim technique drills I'm doing are actually making me worse?"

In this episode, I’ll show you how to decode your freestyle so you’re not just working hard, you’re working smart.

Listen to this before your next swim so you can stop wasting time in the pool, see what’s missing and finally start improving on purpose.

 

This is for you if you’ve been drilling but not seeing speed gains and you want to swim smarter not just finish laps.

 

This is not for you if you believe effort alone = improvement, you don’t want to change how you’re training, you prefer winging it with YouTube and hoping for the best.

Inspiring Moms Over 40

She’s managing work, kids, and dinner by 6…
But deep down, she wonders if there’s still room for her goals.
She forgot what showing up for herself even looked like.

This episode is for the mom who still dreams of doing something bold.
Who wonders if it’s too late and wants to believe she can chase a finish line without dropping the ball at home.

Inside, you’ll hear:

- How women are completing marathon and triathlon races from sprint to Ironman races, without sacrificing their family

- The exact time management shifts that made training realistic

- How endurance became a tool for balancing identity, stress, and self-worth

- Why prioritizing your goals isn’t selfish, it’s necessary

 

This isn’t just about becoming an athlete. It’s about remembering you’re allowed to want more and build a life that holds it.

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.