Unstoppable With Shangrila Rendon

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

- How to regain your health back after loss of loved ones, COVID and other life struggles

- Renewing that love for sports and working on your dream, e.g. completing a full Ironman.

- What if you love food/culinary and have a wine business… Is it possible to develop good habits while being around it?

- Feeling self conscious about being top heavy

- How to establish a consistent solid training and nutrition plan that’s easy to follow

- Progression from not working out to finishing 4.3 miles.

- Melissa: "I haven't finished 4.3 miles in over a year! Just hit me! Feeling fantastic! Tired, but fantastic!"

- How to break out of lack of motivation and feeling stuck

- How to get your family be on board with your goals in triathlon

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…”

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.”

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

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

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

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.

In this episode, Coach Shangrila Rendon talks with Danica from North Dakota and John from California joining us, who will share their experiences finishing IRONMAN 70.3 Indian Wells - La Quinta.

 

- How to plan for your race so you perform at your best without wasting time on unimportant details?

- What to do with low back pain, nerve pain in leg, plantar fasciitis when you experience it in training?

- What to do so that you don’t end up cramping at the race?

- How do you dial in your nutrition?

- Is riding and swimming indoors enough to train for 70.3?

- I’m borrowing my dad’s bike; will that work? Or should I invest in a nice bike before I race a 70.3?

- The open water is known to be very cold but I don’t have access to open water. What do I do?

- How can I make sure that my training is pushing me just enough to do well at the race without overtraining myself?

- What if my nutrition bottle dropped during the race, what do I do?

- How do I know if I'm drinking enough?

- How do I know what my speed targets should be for every part of the race?

- How to deal with fatigue and heavy legs on the run?

In this episode, Coach Shangrila Rendon talks about what 2 Strong Ironman finishers, Myra & Mark did to get faster in swimming without feeling shoulder pain or seeing a swim coach in-person in 30 days.

 

- What you can do right now to reduce or not feel shoulder pain so that you can enjoy swimming?

- How can you get faster in swimming within 30 days without seeing a swim coach in-person? - Is it possible to still swim even after shoulder surgery?

- Is it possible to self-coach and correct your technique when swimming? - I've been going to masters swim and my pace plateaud, what else can I do to improve?

- I have a 70.3 coming up, how can I increase my confidence in open water swim?

In this episode, Coach Shangrila Rendon asks how Scott from Georgia, a family man with 2 kids and a demanding job, was able to overcome being injury-prone and actually set a 70.3 PR and become a Boston Marathon finisher in just 4 months.

During the show, we will talk about:

- How to solve nagging pain & prevent injuries WHILE continuing to get stronger in swimming, cycling and running

- How to overcome plantar fasciitis, knee pain and hip issues

- How to maintain manageable stress at work, traveling for races, kids/family, training and racing

- How to continue building the confidence that you could achieve anything you put your mind on

- How to execute strong finishes on back-to-back races

Coach Shangrila asks Scott how he was able to:

- Finish 5 races in 5 different states within 7 weeks.

- Achieve 70.3 PR of 5:37:48 and Boston Marathon finish within 10 days

- Recover and get back to being healthy and strong after COVID vaccinations and being struck by lighting while swimming in open water.