Feisty Fox Fire

How did 5 triathletes shave off 10-30 seconds per 100 yards of their swim pace within 4-6 weeks

In this podcast, Coach Shangrila Rendon interviews 5 inspirational triathletes who were held back by their swimming ability in the past. How all of them were able to overcome their challenges and train to be good swimmers.

In this episode, we will cover:

• How was Javey able to overcome his trauma of drowning and train himself to swim at a 1:50 min/100 yards pace.
• Tools Cruz, Rodrigo, Javey, Fanny and Naga used to transform themselves into fast swimmers
• How are they able to use the 80/20 principle and see results even through they are very busy and don’t have a lot of time to train
• What did they do to gain confidence in themselves and not be fearful / anxious
• What method did they use to learn how to breath bilaterally

Triathlete Knee Pain. What should you do - Interview with Physical Therapist Dr. Michele Rebozzi, PT, DPT, OCS

In this podcast, Coach Shangrila Rendon interviews a Physical Therapist, Dr. Michele Rebozzi, PT, DPT, OCS specifically about KNEE PAIN. 

Listen in and find out what you should do if your knee hurts.

Here are some of the questions covered: 

• When do we know when knee pain is serious?
• When should you see a doctor?
• What to do if your movements are limited?
• What to do if your pain is increasing with time not decreasing?
• How long should I wait and observe to decide to see someone about it?
• Which specialist should I see? How can I tell if they are any good?
• What is an orthopedic surgeon likely to tell you as treatment for knee pain?
• What exercises can I do that will help?
• Top 3 things I should do to resolve and prevent knee pain?
• Why is video cycling analysis and run analysis a good idea?

How Mark shaved off 60 min his marathon, 20 sec off 100 yards swim and went from 19% body fat to 8%! - Interview

In this episode, Coach Shangrila Rendon interviews Mark Villanueva about how he was able to go from 4hrs 40 mins to 3hrs 33 mins full marathon (LAM) finish time, 1:50 min/100 yards to 1:30 min/100 yards at Alcatraz swim and from 19% body fat to 8% body fat.

How did he do it??? Listen in and find out!

 

In this episode:

• From zero training to running the LA Marathon in 3hrs 33 mins
• Swimming Alcatraz at a 1:30 min/100 yards pace
• Learning how to cook food
• Adjusting macros, balancing carbs, protein and fat.
• The most important thing you need to know about getting to a body fat percentage you want
• Key mindset
• Experiencing the change in energy
• Identifying triggers that sabotage your results
• Looking at the people who influence you
• Setting goal and having deadline
• Practicing discipline and patience
• Being surrounded by people that will help achieve your goal

How Hendrick Qualified for Boston & Finished his 1st Ironman with only 5 Months Training - Interview

In this episode Coach Shangrila Rendon interviews a busy family man about how he Qualified for Boston & Finished his 1st Ironman with only 5 Months Training.

Challenges/Limitations:

- He ran full marathons in the past but fastest was only 4hrs and 15 minutes. He needed a qualifying time of 3 hrs 20 mins.

- Very tight timeline left till his upcoming race - 3 months left to train before LA marathon and 5 months before his first full Ironman

- Full-time work, being a father of 3 and a husband

- Two physical challenges: two bulging disks in his spine, that would create sciatica on very long runs; and a torn rotator cuff tendon on his left shoulder.

- Lack of triathlon experience. Started from ZERO in triathlon!

- Didn't have his wetsuit, never raced a triathlon even a sprint triathlon or finished a century ride 5 months prior to Ironman.

How Justin Too is Building the Ultra Cycling Community with a Purpose - Interview

In this episode Coach Shangrila Rendon interviews ultra-endurance Christian leader, family man and host of Ultra Cycling show Justin Too about how he is Building the Ultra Cycling Community with a Purpose.

Listen in and get inspired by what's possible when you realize you already have everything you need to fulfill on your mission.

In this episode:

• not getting stopped by things you can't do
• thinking globally but acting locally...
• what's the most difficult thing about racing RAAM
• learning what my true passion and purpose is
• how to get things done without a lot of time

How to Achieve the Flow State as an Endurance Athlete - Interview with Legend Steve King

In this podcast episode Coach Shangrila Rendon interviews endurance sports legend Steve King about how to achieve the Flow State as an endurance athlete.

Listen in to find out how to bring the best of you even when everything is going wrong.

• The mental/psychological aspects around being in the flow state
• The opposite – being in a state of self-sabotage
• Having a perfect race
• Pulling the "I can do it" out of yourself
• Dealing with trauma and addictions
• Emotional freedom technique

What do I eat before I train? - Interview with Nutrition Expert Jeff Rothschild, RD, MS, CSSD

In this podcast Coach Shangrila Rendon interviews a registered dietician and triathlon nutrition expert Jeff Rothschild, RD, MS, CSSD on what to eat before training.

Listen in to find out what to eat before exercising so you don't feel weak afterwards and have the energy you need.

Here are some of the questions covered:

• Do you burn more fat if you work out first thing in the morning without eating?
• Are there any additional benefits for doing a fasted high intensity interval workout? Does the performance change?
• Eating for a short vs endurance training?
• Solid vs liquid foods?
• Does grams per hour depend on my race finish time?

Interview with 2x RAAM Finisher Brian Toone on Self-Support Endurance Cycling and cycling gadgets

In this podcast episode Coach Shangrila Rendon interviews two-time Race Across America (RAAM) Finisher Brian Toone on Self-Support Endurance Cycling and cycling gadgets.

Besides being a Mathematics and Computer Science professor Brian is an avid self supported bikepacking and adventure cyclist. If you've been thinking about endurance cycling, bikepacking, cycling self support or racing RAAM Brian has done all of these things and is kind enough to share his insights, strategies and gear considerations in this podcast.

[Inspirational triathlete interview] How a dad of 4 is winning races and training for Ironman Coeur D’Alene and Ironman Arizona

Meet Erik, a dad of 4 kids, who runs his own business, and takes his kids for outdoor activities every weekend and training for his 2nd & 3rd Ironman this year (CDA & IMAZ) with a goal to beat his best time by strategically putting in 1 hour or less on weekdays.

On this episode find out:

• How is he getting faster and stronger with only 1 hour or less training per day on weekdays?
• How is he able to stay "sane" with everything on his plate?
• What does he do when unexpected events relating to his kids pop up?

Mom & Dad Triathletes often talk about the pressure and fears of not having enough time between training, family and work commitments. They are training for their Ironman but it seems impossible with all their responsibilities... Erik is generously sharing his strategies and discoveries to help you out. 

[Inspirational triathlete Interview] How Claudia's Swim Improved by 15% even after Surgery!

Listen in on an interview with an inspirational triathlete Claudia and how she improved her swim pace by 15% in one month (from 2:51 min/100 yards to 2:26 mins/100 yards) even after Surgery while making sure her shoulder stays strong and injury free! 

It can be terrifying... Going back to swimming after going through surgery and a serious shoulder injury. Find out how Claudia was able to overcome her concerns and doubts and not only get back to swimming but improve her speed.