Unstoppable With Shangrila Rendon

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?

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

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

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

In this episode, Coach Shangrila talks with Ellen from California, who shares how she prepared for such a big goal despite challenges with having limited time to train, fear of re-injuring herself and being new to ultra running.

 

How a busy nurse went from having knee and shin pain to finishing her first ultra run:

- How to overcome nagging knee and shin pain & prevent injuries WHILE continuing to get stronger in running

- How to be able to train for your next big goal if you only have 1 hour a day to train?

- How to gain confidence that YOU CAN finish your race despite of busy schedule & training challenges

- Does taking magnesium and collagen supplements help with knee and shin pain?

- What to do to wake up without being sore a day after the big race

- How to get the training in when you have a super busy and stressful work schedule

- What can you do to not give up on your goal especially when fitting in & executing training is so hard

- 12 miles into the Chicago marathon knee started hurting…

- “I was so surprise that I woke up with zero soreness next day”

- “It was surprising to hear my very fast friends telling me i’m fast”

- “my kids and hubby were so happy knowing I made it”

- “I’m still in awe of how I made it to the Cut-off time with only 7 weeks of training. 55k (34.5miles) was tough. Many had crossed the finish line but got DNQ (Did Not Qualify)”

In this episode, Coach Shangrila talks with Ngina, a mother, wife, full-time nurse, triathlete, and an ultra runner who took on 70.3 Oceanside and Zion 100 miler back to back at the beginning of this month despite being scared of the ocean waves. Zion 100 this year is her comeback from last year's DNF due to ankle injury and knee pain.

 

- 1st in AG [50-54] on her 1st 100 mi run in Zion Ultras on April 9th

- 70.3 PR with an ocean Swim (1.25 mi): 46:50 @2:13 min/100y PR / Bike (56-mi): 4:07:18 / Run (13.1-mi): 2:45:11 mins on April 2nd

 

In this LIVE training we will be discussing: 

- How to balance being a wife, mother, full time nurse, triathlete & ultra runner

- What to do when you are nervous about the ocean waves

- How to keep from getting overwhelmed and nervous

- What to do to not burn yourself out in the process and not second guess if you are putting in enough hours

- What to do to adapt to changing weather conditions

- How to train for a triathlon and a long endurance run at the same time

- What did she do to recover fast when she only had 7 days between her 2 big races

- How did she achieve optimal nutrition for both of her races

In this episode, Coach Shangrila talks with Ken from California, who shares how he was able to go from being a strong sprinter to finishing IM 70.3 Oceanside with only a month of training. 

 

- The power of a “Can Do” attitude in making almost impossible goals be possible

- How an “Old School” type of athlete can adapt and incorporate technology (e.g. Garmin, Training Peaks, etc.) in training

- Translating the “yes” commitment into consistent actions and not letting doubts creep in during training despite of unexpected circumstances or a busy daily schedule

- Progression of training on how to clip and unclip cycling shoes on top of building endurance in cycling for a hilly 70.3 course.

- Learning the proper running technique in order to make running easier

- How to feel strong all the way to the finish line with a solid nutrition plan

- Incorporating triathlon training with Spartan training

- Building swim endurance in the ocean

- Listening to what your body is telling you and being proactive

In this episode, Coach Shangrila Rendon talks with power couple Tom & Sharon, and Mom & Son Gloria/Mario about how to beat your PR & train together with your family without losing your mind.

 

- Do you feel that your family member is not listening to you or you are being misunderstood. And what can you do about it

- The nutrition that works for you may or may not work for your family and what to do about it

- How did a 57 year old novice runner recover fast & complete 150 miles of running in 1 month as well as successfully finish the Dopey challenge running 5k, 10k, half marathon & full marathon back-to-back in 4 days without injuring herself and with only 16 weeks of training

- How can you encourage a family member to want to exercise

- What NOT to do to continue enjoying training with your family member

- How to not feel low energy and hit the wall from heat and exhaustion, especially during the last miles of the race

- How to dial in your nutrition

- Proper Breathing technique when running and how it affects your performance

- What to do if you’ve plateaued in running

- How to deal with foot arch, ankle and/or low back pain when running?

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”

In this episode, Coach Shangrila talks with Erik, who shares his experiences crushing back to back races while making an impact in his community. 

 

How a busy father of 4 is crushing his 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