Unstoppable With Shangrila Rendon

“I can run. I can bike. But I can’t swim.” If that sounds like you, you’re not alone, especially if you’re in your 40s or 50s and dreaming of your first triathlon. In this episode, you’ll see how runners and cyclists in their 40s and 50s learned to swim in just one month, even after years of fear, delay, or past drowning experiences and finally swam in open water with confidence. Many athletes say: 💬 "I want to be a triathlete but I can't swim." 💬 “I’ll start swimming when I have more time." 💬 "I had drowning experience in the past. I'm not sure." 💬 “I’m too old to learn now.” 💬 “I don’t want to embarrass myself in the pool.” 💬 “I’m already busy with work, kids, and running. I can’t add more.” This episode shows why those beliefs don’t have to stop you. You’ll hear real stories from athletes like: - Ofel, who went from barely swimming 10 yards to swimming 1,000+ yards nonstop and completing her first open water swim - Badette, who had a past drowning experience and now swims confidently in open water and actually enjoys it They didn’t quit running. They didn’t need in-person coaching. They didn’t wait until life slowed down. What they had: ✔️ Clear guidance ✔️ Personalized technique corrections ✔️ Ongoing support that fit busy lives Whether you’re in your 40s, 50s, or beyond, you can learn to swim. You don’t need to be ready. You just need to be willing. As Badette said: “Try not because you’re ready, but because you’re willing.” And from Ofel: “Five weeks ago, I couldn’t swim more than 10 yards. Now I just swam 1,000.”

Sometimes your 50s become less about slowing down and more about finally chasing the goals you kept putting off. More adventure and challenge. New experiences. More desire to find out what you can still do. But life also gets busier. Work expands, kids grow up. The body starts talking more. You still want the goal. You just don’t want to break yourself getting there. A lot athletes in this period of life can already be swimming, cycling and running. But they still wonder: - How do I actually train for triathlon? - How do I improve without getting hurt? - How do I fit this around work and life? - How do I know if I’m doing enough… or too much? Matt is a business owner in his late 50s and had been thinking about Ironman for decades. When he started, he faced challenges many athletes know well: - Couldn’t really swim properly - Didn’t know how to train for triathlon - Shoulder, back, and foot issues -Questions about whether his body could keep up His words: “I’ve let all the excuses keep me from doing it. Time to Take Action!” What helped wasn’t simply doing more training. It’s learning how to train in a way your body can recover, adapt, and keep improving. In this episode we’ll talk about: - What actually helped Matt finish his 2nd 70.3 strong despite setbacks - How busy athletes train for a 70.3 without training taking over life - Why pacing, recovery, and execution matter more than doing more Using Matt’s story as an example: - Went from putting Ironman off for decades to finally starting - From random training to structured training with purpose - From recurring setbacks to finishing his 2nd 70.3 in 5:31 and running strong off the bike This isn’t just about Matt. It’s for the athlete wondering: - “What’s next for me?” - “Can I still do something big?” - “How do I do it without breaking myself?”

If you’ve been running for years, this thought may sound familiar: “I feel like there’s something more in me… I just haven’t really tried to find it yet." You want to see what you’re capable of but at the same time, you’re cautious. Because now, every push comes with a question mark. - Will this flare up my knee? - Why do my hamstrings tighten late in the run? - Am I actually training right… or just doing the workout? This episode is not only about PRs or podiums. Most experienced athletes want that, of course. But what we’re focusing on here is something more important: How experienced runners and triathletes in their 50s can improve their running without getting hurt. We’ll break down how to: - stop “just working out” and start training with intention - use strength, technique, recovery, and structure as tools, not add-ons or burden  - build confidence in pushing again, without guessing or fear We’ll use Elayne's true experience to teach the principles and strategy breakdown. If you’re fit, experienced, and know there’s still more in you but you want to stay healthy, strong, and progressing for years to come  Learn how to run stronger for where you are now, not where you were years ago.

A friend once told me, “You’re lifting your head, sinking your legs, and yikes… you’re zigzagging in open water. With your speed right now, you’re going to be in trouble meeting the cutoff time.” Then he added, “Just do drills.” That stuck with me. So I did. When I eventually decided to get a coach, more drills showed up in my plan. Side kicking, catch drills, breathing drills.. and more. I couldn’t really avoid the drills, so I did them. Determined. I’ll do whatever it takes to become a better swimmer. The truth is, at that time I had no idea why those drills were there, what problem they were supposed to solve, or even if I was doing them correctly. I just followed the plan because I was committed and willing to work hard. But despite all that effort, my pace didn’t really change. Swimming still felt hard. I was still slow. And I definitely didn’t feel confident in the water, especially on race day.  Fast forward, after coaching thousand of swimmers and triathletes remotely and in-person, I realized how common that experience is. I hear the same thing over and over again: Athletes doing the drills. Putting in the time. But feeling like nothing is really changing. They’re still stuck. And eventually they ask the same question I once asked: “Are these drills even helping me… or are they making me more stuck?” Not because they aren’t working hard. But because something important is missing from how most athletes approach drills. And when that piece is missing, it can feel like you’re doing everything you’re supposed to do in the pool… yet progress stays frustratingly slow. In today's episode, I’m breaking down: ☑️  why drills sometimes stop working ☑️  why triathletes repeat the same problems for months ☑️  how to recognize when it’s time to change focus If you’ve ever felt like you’re putting in the effort but still not seeing the progress you expected in the water, this will make a lot of things click.

70.3 Reality Check: Are You Really Ready for Race Day? Doing a 70.3 this year? Don’t get blindsided like I did. Finishing the distances ≠ being race-day ready. In this episode I'm walking you through the 70.3 Readiness Reality Check so you don’t make the same mistakes I did: - Why even fit athletes STILL fall apart on race day - What most training plans and coaches don’t teach you - How to score yourself with OUR 70.3 Readiness Reality Check and find your real gaps 📝 70.3 Readiness Scorecard link: https://docs.google.com/document/d/1-CEslWUgRWUkaBU9HOPHfzOmgvR1vTfohFV34-8kdAs/edit?tab=t.0 

From Runner To Triathlete: Why Swimming Feels So Hard & How To Fix It If swimming feels harder than running, it’s not you. It’s how you’re training. Most runners bring this into the water: push harder go longer / do more fight through it And that’s exactly why they end up here: “After 150 or 200 meters I feel like the CO₂ is building up…” They're out of breath, gasping and have no control. Even if they can swim 1000 meters or more in the pool… on race day, everything falls apart. And they're left wondering: “I thought I was ready. Where did all that training go?” What most athletes don’t realize is this: 📍 Swimming doesn’t reward effort or just show up the way running does. It backfires. Together with Coach Vineta and Valerie, in this epsiode, I’ll break down: Why swimming feels so hard, especially coming from a running background Why doing more yards isn’t fixing it What’s causing that “out of breath” feeling and how to fix it so you can finally feel in control in the water Using Valerie’s story as an example: After a year of swimming and being able to do ~1000 meters nonstop… she still felt like she was “gasping” after 150–200 meters. As soon as she took action and dialed in the way she trains, she was able to swim non-stop 1500 meters continuously feeling “relaxed and strong.” Her confidence went up. Swimming started to feel easier and she got faster. But this episode is not just about Valerie. It’s about understanding why you can do the distance but still feel out of control. If that’s you, this episode is for you.

3 Key Strategies from a Busy Single Mom Who Trained for Her 1st Olympic & Full Marathon, in Just 7 Weeks Most athletes know the feeling. Balancing training with real life, wondering if the big goal is just too far out of reach. Kristen, a single mom with two kids and a full-time job, had her eye on finishing her first full marathon this year and was already planning to race a 70.3 next year. When she told me her 70.3 goal, I said: "Let’s boost your confidence for that by getting you a strong Olympic finish this year." Then I asked, “If it were possible, would you want to do both this year?” She hesitated, unsure if she could handle an Olympic distance on top of full marathon training. Then she said yes. Before we started, the Olympic was in her “maybe someday” category. In only 7 weeks, using 3 key strategies, Kristen was able to: 🏁 Finished her first Olympic triathlon with hilly bike course. 3h 21m, 5th in her division 🏅 PR’d her half marathon 🏃‍♀️ Her run threshold pace is 8:15 min/mile 🏆 Won her sprint triathlon 🚴 Biked 40 miles for the first time 🏊 Swam 2 miles for the first time Crossing the finish line, she said: "I didn’t feel like I was dying. I feel great.” She’s feeling confident and strong The biggest difference: She stopped guessing and started training with a plan built for her busy life. If you’re ready to see what’s possible for you, no matter your schedule listen to this episode.

Why You're Not Getting Faster Even with More Pool Time | Swim Technique Mistakes “Why am I not getting faster even though I’m swimming more?” If you’ve been showing up, putting in the laps, but your swim pace hasn’t improved—this episode is for you. Coach Shangrila breaks down the 3 most common technique mistakes adult swimmers make that keep them slow no matter how much they train. ✅ Learn how to spot these key swim errors  ✅ Discover what it really takes to fix your stroke ✅ Understand why swimming more isn’t always the answer This episode is all about swimming smarter, not harder.

Finish Your 1st IM 70.3 from Zero in 5 Months with your Spouse, and Stay Injury Free. Ever wondered if it’s really possible to train for a Half Ironman while parenting, working full-time, and starting from zero? Christine couldn’t swim 50 meters without shoulder pain. Dre, her husband also had no triathlon background and had to travel a lot for his job. Neither had finished a single triathlon before. Not even a sprint. But in just 5 months, they crossed the finish line of a 70.3 together. They did it with no injury, in-person coaching and many years of triathlon experience. This training is for everyday athletes, especially couples, parents, and late starters who want to do something big without sacrificing their health or family. If you're nervous about your first 70.3 If you’ve been watching from the sidelines thinking, “Maybe one day…” Or If you're tired of training plans that don’t fit real life… You’ll learn: - How Christine & Dre made it work with two kids and full-time jobs - How they trained smart despite knee and ankle pain, tight shoulders, and zero swim experience - What helped them go from “I hope I survive” to “We actually did it!” - Why you don’t need perfect conditions, just the right structure

“My knee kept swelling even after resting it for weeks.” Hil is in his late 50s. After 3 years of limited activity from a spinal injury, he was excited to start running again. But every time he ramped up, his knee swelled. Rest didn’t help. Starting slow didn’t work either. Most runners in his shoes would’ve walked away for good but Hil didn’t. Instead, he used the Smart Training Method, a system that integrates training, injury prevention/body maintenance, nutrition, mindset, and race strategy. It's the exact system I used to complete 23 Ironman in 34 days (2nd Guinness World Record). Hil’s Challenges Will Sound Familiar: -- 3-year break from training -- No structured pacing or run technique -- No injury prevention or recovery routines -- Long work hours, poor sleep, and inconsistent nutrition  🔥 And in just 5 months, he ran TWO hilly marathons injury-free (San Francisco & Sydney) after failing to stay consistent on his own. What You’ll Learn in This Episode: -- The training shift that stopped swelling in just 1 month after 4 weeks of failed rest -- What actually helped stop his knee, heel, & Achilles pain -- How he trained through setbacks without injury -- Why “just finishing” can backfire in comeback races especially for athletes over 50 -- What helped him drop from 10:43 to 9:36 min/mi pace safely  Let’s get you unstuck for good.

“For 38 years this goal haunted Teddi.” Not the bike. Not the run. The SWIM. 😟 She wanted to complete a triathlon for decades, but one lap left her exhausted. During our first conversation, she admitted:  🗨 “I’ve been too afraid to swim and honestly didn’t think I could do this.” That’s where many adult athletes get stuck. They’re disciplined, active, and mentally tough in every other area of life. Some have finished marathons, ultras, long hikes, or feel strong on the bike. But once they hit the water, it feels like all their endurance suddenly disappears. In the pool, they’re stopping every 25, 50, or 100 yards depending on the day. Some can push through 500 or 1k but deep down something still feels off with their breathing.  They fatigue so fast that a short swim session can leave them completely drained afterward. Breathing feels chaotic, the heart rate spikes, and confidence disappears. So they try harder… and usually end up even more exhausted. Most beginner triathletes don’t need more distance or speed work first. They need to first feel calm, safe, and in control in the water. That’s exactly what we’re teaching in this episode. You’ll learn: ➡ Why swimmers gas out after 25–50 yards ➡ How beginners build endurance without overexhaustion ➡ How to stay calm instead of panicking mid-swim Using Teddi's story as an example: she initially worried she’d be expected to swim long distances or push hard right away. Instead, we met her where she was. She started by swimming one lap at a time, needing rest after every 25–50 yards just to recover. Thirty days later, she swam 40 minutes nonstop and completed roughly 1,350 yards continuously with controlled pacing. This isn’t just about Teddi. There are thousands of adults avoiding triathlon because swimming feels overwhelming, and most are far more capable than they think.

Are Your Drills Helping or Hurting Your Freestyle? Ever do a swim drill and think, “That felt worse”? You’re doing the work but your swim pace isn’t improving. It’s not because you’re not trying hard enough. You’re just not fixing your stroke the right way. What if the drill that’s supposed to help is actually locking in bad habits? What if you’ve been working hard on the wrong thing without knowing it? In this episode, I’m teaching and breaking down: - Why more reps of the wrong thing can actually make you slower - How to identify the invisible limiter that’s really holding your stroke back - How to use the Freestyle Fix Map to stop guessing and finally get faster ✅ This is for you if: - You’ve been drilling but not seeing speed gains - You want to swim smarter not just finishing laps - You want a self-check tool to see exactly what’s stalling your stroke ❌ 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

You’re confident on the bike. Crushing the run. You may even have already climbed the world’s highest peaks. Your lungs are strong. Your endurance is solid... 😣 BUT you can’t swim 50 yards without stopping. Legs sink. Confidence drops. Panic sets in and race day keeps getting closer. That was Aamar just 6 weeks before Ironman Lake Placid. Despite being a Boston Marathoner and mountaineer, he said: “In the pool, I couldn’t even swim 50 yards without gasping.” At age 60, staring down his first full Ironman, Aamar faced his biggest fear: the 2.4-mile open water swim. He’d already tried it all: Master swim class Private swim coach Watched hundreds of YouTube videos But none of it solved the real issue. It was the same story every time: 😣 Sinking Legs 😣 Heart raced 😣 Mind panicked 😣 Couldn’t finish 50 yards without stopping in pool Even after completing two 70.3s, including Muskoka 70.3 at 3:10/100y pace, he still felt anxious and behind in the water. This is a man who’s run 36 marathons, including 5 World Marathon Majors, 9 Boston marathons and climbed the world’s highest peaks. Yet just 6 weeks out, he told us: “Swimming is my weakness. I can’t float. I’ve never gone past 2,000 yards in training even with fins.” He's 60 and strong. But he was stuck. We coached him 100% remotely, and in just 6 weeks, Aamar went from: ❌ Barely surviving 50 yards ✅ To swimming 2.4 miles at 2:50/100y, calm, confident, and panic-free He gained endurance, implemented technique, and swam faster than he did in his half Ironman!!! He crushed the Ironman Lake Placid swim and now a proud Ironman Finisher If you're strong on the bike and run but dread the swim, this episode is for you.

"When should I actually start training for my 70.3?" If that question’s been circling in your head, it’s because you know winging it won’t cut it. Right now, a lot of athletes are: -- Trying to get momentum after the holidays -- Managing training on top of an already packed calendar -- Debating whether to wait for better weather... or freak out because it’s January. And they know time moves fast Here’s what most coaches won’t tell you: It’s not just about your race date. It’s about what your life looks like right now and what your body actually needs. -- If you're juggling real life, family, and a big race goal... -- If the swim still feels like your limiter... -- If training feels aimless, rushed, or overwhelming... This episode is for you. We’ll break down when should YOU start training, based on your race date, life, goals, and current fitness.

Why do swimmers with “bad” technique still beat you? Because you’re focusing on the wrong things. Most athletes judge what they see above the water and completely miss what actually makes someone fast. If you’ve been doing drills, cleaning up your stroke… and still feel slow, this is why. In this episode: 🏊‍♂️ Why copying faster swimmers doesn’t work 🏊‍♂️ The hidden skills like breathing, balance, streamline & catch that actually make you faster 🏊‍♂️ The exact order to fix your technique so you stop guessing 🏊‍♂️ How to build real speed with our Freestyle Formula, combining technique, open water skills, speed sets, and distance work If you’ve been training hard but your pace won’t improve, this explains it.  

From swim panic & old injuries to Boston Marathon + 1st Triathlon... yes, even in your 50s You’re signed up for races but part of you is scared. “What if I panic again in open water?” “What if my knee pain comes back mid-run?” “What if I’m not ready?" Whether it’s your first triathlon or your 10th marathon training while dealing with fear, injuries, and a busy schedule isn’t easy. But it’s possible to finish strong, pain-free, and confident even with: - Past near-drowning experiences - Recurring knee or back pain - Full-time work In this episode, we’ll walk through how to: - Build back smart after injury - Conquer open water panic - Recover fast between back-to-back races - Train with limited time and still hit BIG goals This is for runners, triathletes, and late starters who want to do hard things without falling apart.

"How do I fix my swim technique?" 🤔🏊‍♂️ It’s a question many athletes ask themselves.  Thinking about working on your technique this off-season? Or maybe you’re stuck at the same pace, not sure why? Does it feel like hitting fast paces is just luck, not consistency? If something still isn’t clicking, you're not the only one. But what if you could fix it... in just ONE month? Join me for a FREE training breakdown of how to fix your swim technique! This episode will give you clarity & the exact steps to: ✅ Fix your technique ✅ Structure your swim workouts intentionally ✅ Know exactly what to focus on during your training ✅ Understand why your pace hasn’t improved despite following YouTube drills ✅ Uncover common false beliefs athletes have about correcting technique Don’t miss out. This is your chance to swim smarter and finally make real progress.

Think your goals are too far away? Jeremy started in construction, became an Ironworker, then moved up to Foreman and jobsite leader. And one day, he looked in the mirror and said: “Wow, I’ve made it into the office, but physically, I have let myself go.” He was overweight, out of shape and unhealthy then. He made a detour and got into Spartan Ultras. When he reached out to me 2 years ago, he asked, “Do you think I can do an Ironman? "I’m not a pure runner.” The answer was “YES.” He had no triathlon background. Couldn’t swim a single lap. Had a second-hand Peloton. But he had a family he loved. A wife and daughter who believed in him. And the rest is unstoppable. 🔥 7 months later that year: Jeremy became an Ironman. 🔥 1 year later: he swam 8.2 miles around Mackinac Island and has finished more 70.3 and Ironman Finisher. 🔥 This year, he finished another Ironman in April and crushed his longest bike ride - 200 mile gravel bike, 🔥 And on September he did something HUGE: 🏁 IM 70.3 Wisconsin: 6:51:44 (Day 1) 🏁 IM Wisconsin 140.6: 16:27:44 (Day 2) with 112 miles bike elevation gain of 6800 ft ZERO injury This is your invitation to see exactly how he did it. ✅ Mindset shifts that rewired how he trains ✅ The strategy that made Ironman feel possible ✅ The support system that helped him follow through without breaking down 💬 “This was one of the hardest things I’ve ever attempted to do... but I kept pushing.” This episode is for you if you're: ➡️ Wondering if you have what it takes ➡️ Training inconsistently or stuck in doubt ➡️ Balancing family, work, and big endurance goals

“I’m pretty fit. I’m confident on the run. I’ve got decent speed on the bike. I swim regularly and follow the plan to the T. I put in the work. So why do my legs drop the moment I turn to breathe?” I’ve heard some version of that question over and over again from experienced, disciplined athletes. Everything feels fine at first. The stroke feels smooth, the pacing steady, and there’s even a sense of control. And then the breath happens. The hips sink just enough to notice. The kick speeds up, heart rate spikes and the effort suddenly feels higher than it should. Not because the entire stroke fell apart. But because balance shifted. Most athletes assume they just need more swim days. If they keep showing up, logging yards, and building fitness, it will eventually fix itself. But often it doesn’t  Some think it’s a breathing issue because they feel exhausted. What they don’t realize is that the legs are sinking, creating more drag, forcing the kick to work harder than it should. So the focus shifts to the kick. Kick harder or stop kicking. Or rely more on the pull buoy, buoyant pants or snorkel. Even choosing races where swims are assisted or wetsuit-legal because they feel safer.  Distance gets logged on their Garmin/Apple watch, Strava or Training Peaks. Confidence feels temporarily restored. But the real issue is still there. Legs dropping. Disciplined endurance athletes do what they always do... they push through it. They normalize it... until race day exposes it. And that’s the part that frustrates them the most. Because the fitness is there but on race day, it doesn’t translate. At some point, it becomes clear that just showing up and working harder isn’t the answer. And that’s exactly what I’m breaking down in this episode. This episode breaks down: - why legs drop specifically during breathing - what actually shifts in the body - why kicking harder makes the problem worse, and - how to recognize whether this is the real limiter.

Stuck at 2:35 pace with sinking legs? Not confident in open water? Worried about your next triathlon race coming up? Carlos was too. He’s a single dad of 3. Once weighed 350 lbs. And swimming was his weakest sport. But that didn’t stop him. ✅ He finished his first full Ironman swim in 1 hour 34 minutes, even though 2.4 miles was the longest distance he’d ever swum at the time. Then, just 3 months later… 🔥 He swam 8.5 miles around Mackinac Island, solo and self-supported, with total confidence. 📌 During Training: Only 2 open water workouts 98% pool-based training using Faster Freestyle Formula No in-person swim coaching All while still running, cycling, and lifting weights 🔥 Not only he gained endurance, he recently held a 1:47 pace on a 700-yard TT, and now crushes 1:30–1:40 pace on shorter intervals, with ease. If you’ve been logging laps, grinding through drills, but still feel slow, stuck, or unprepared for race day... This episode will show you exactly how athletes like Carlos unlock massive gains, even when time, coaching, and open water are limited.

You were ready. So why did it feel like you were drowning 300 meters in? You showed up to race day prepared. You did the work, followed the plan and hit your paces in the pool. You also finished the distance in open water. Training felt controlled, predictable and solid. And then the gun goes off, and suddenly your breathing spikes, your stroke shortens, your heart rate shoots up, and the swim feels twice as hard as it ever did in practice. It doesn’t make sense. You were ready. So why does it unravel when it actually counts? This episode is for the athletes who walked away from a race surprised and disappointed because the swim didn’t reflect their training. And it’s also for those preparing for their first triathlon... because you don’t know what you don’t know, and understanding this now could completely change how you train and how you show up on race day. In this episode, I’m breaking down: - what really happens to your stroke under race pressure, - why breathing is usually the first thing to collapse, and - how one small breakdown can trigger the cascade that makes you feel like you’re fighting the water instead of moving through it. It’s not just about fitness and it's definitely not about “just relaxing.” It’s about understanding what breaks and why, so you can stop guessing and start fixing the right thing. If you’ve ever felt calm in training but overwhelmed on race day, this episode is for you.

“I’ve always wanted to do a 10K swim, but…” “I’m too old to start now.” “I don’t have the time to train for something that big.” “I’m not fast enough to go the distance.” “Maybe next year.” Sound familiar? If you’ve ever dreamed of finishing a marathon swim but life, doubt, or the voice in your head keeps stopping you, this episode is for you. Because what if… ➡️ You didn’t need to train for a full year? ➡️ You could stay injury-free, even with cross-training? ➡️ You actually enjoyed the process and finished strong? That’s exactly what Becka did. 🔥 In her 50s. 🔥 With just 1.2 miles as her longest swim in July. 🔥 And in only 3 months, she completed a 10K (6.2 miles) in open water. ✅ Finish time: 3:46:55 @ 2:05/100y 3 months before the 10k race, she asked me: “Is that enough time to train?” I said, "Yes with right strategy. But we need to start training now." Upon finishing, she said: 💭 “I don’t think I would have felt so good if I hadn’t had a summer of training.” 💭 Shangrila Thank you! I definitely would not have attempted this without your prodding and amazing coaching! Having someone suggest that this may be for you, then encouraging and giving a clear plan to the goal that you thought may be out of reach, is huge asset. Especially for this 54 yro women! Getting me way out of my comfort zone! Also introducing me to a new sport and a great group of people! Coach Jeffrey you both are the bombdiggity!!! Thank you!" Together with Coach Jeffrey, we built a plan around her life, not the other way around. She didn’t just finish, she found a whole new level in herself. She even brought her friends along. But this episode isn’t just about Becka. This is about what’s still possible for you. 🔥🏊‍♀️

“I can’t translate my swimming training into the race.” If that hits a little too close to home… keep reading 👇 We’re diving into why this keeps happening and what you can do to fix it, once and for all. Because for one athlete, Manuel none of this was enough: - Swam 4x a week with a squad in Australia - Hit threshold sets, open water sessions, and long workouts - Received regular swim tips from in-person swim coach - Got video analysis before - Followed a structured plan for years And yet, his swim still falls apart on race day. We’re talking 55-minute 70.3 swims, anxious, overwhelmed, and off pace every single time... ... despite riding 21.6 mph on 56 mile bike & 7:37 min/mile on half marathon. And this wasn’t a beginner. He’s a multi-time 70.3 World Championship finisher, qualified for Nice, Taupo, and PR’d at Worlds 2025. But he couldn’t shake the pattern: → “I get anxious and overwhelmed.” → “The swim has never been under 40 minutes.” → “I recover on the bike and run, but always lose ground in the water.” 🎯 If that sounds like you... if you’re training hard but not seeing it show up on race day, this episode is for you. We're unpacking why this happens… and what to do when “just swim more” stops working. Or when you feel like you're doing everything yet you still don't see the results of your hard work on race day.

What if you could thrive in open water even when it gets rough? What if it wasn’t something to avoid, but your greatest teacher?  And what if your biggest breakthroughs didn’t happen in your 20s… but in your 50s? Pamela wasn’t trying to prove anything. She just wanted to see what she was capable of. At 55, she works full-time and doesn't have access to the ocean. Most days, she trained in a brown lake or a community pool when it was open. There were weeks of nonstop rain and pool closures because of lightning. Days when she’d drive to one pool, find it closed, then drive 45 minutes to another, just to get her swim in. Days when the heat index hit 100°F and the only open lake felt like a hot tub. And still, she showed up. Sometimes she was tired or doubting.  And at times, she swam even when it was raining. Pamela just wanted to see how far she could go without hurting herself. To challenge her body and mind, while staying strong, healthy, and injury-free... in her 50s.  🔥 In July alone, she swam 101,500 yards (almost 58 miles), her biggest month ever. 🔥 Then in September, she took on her boldest challenge yet: a 33.3 km (20.7-mile) open-water marathon swim across the Aegean Sea in Greece: four days of changing water conditions, unpredictable winds, and sometimes rough water with relentless waves. Day 2 nearly broke her. The wind picked up, the waves slammed against her head, and salt burned her eyes. There was no kayaker nearby. But she reminded herself: “You swam through thunderstorms in Florida. You can do this.” So she kept going, stroke after stroke. And by the finish, she felt so proud of herself. Here's day-by-day breakdown (actual distance often more than official due to ocean conditions + GPS drift) ✅ Day 1: 9 km swim ✅ Day 2: 7.5 km swim “a bit rough out there, but I kept swimming!” ✅ Day 3: 10.5 km swim “terrible start, but I worked better with the water today.” ✅ Day 4: 6.3 km swim. DONE!! "I don’t really feel sore. just like I had a good workout. Most days I felt like I could have kept swimming." -  Pamela  Most athletes train to hit the distance. But distance alone doesn’t guarantee a strong finish. And many worry about not having open water access…  Or burn out trying to train for something this big while juggling full-time work and family. Pamela didn’t.  So how did she do it at 55? With her “I’ll do whatever it takes” mindset, she relied on strategy, the same principles we’ll share in this episode: 1. Train smart even with limited time or access 2. Stay injury-free through body maintenance and proper recovery 3. Build calm under pressure when conditions get rough 4. Adapt training when traveling or working full-time Pamela proved that your best years don’t have to be behind you. They can be the ones where you finally stop chasing perfection and start mastering consistency. This isn’t just about Pamela. It's about what’s still possible for you.  Besides, rough water will always be there. But what if your next breakthrough is waiting right where it gets tough? 

If you started swimming to stay healthy but now feel that quiet urge to see what you're really capable of... If you’ve been swimming for years and your pace hasn’t improved in forever... If your breathing still feels awkward or unbalanced… If you're unsure about coming back to racing triathlon because you zigzag all over the course and can't stay on track. This episode is for you. Because swimming for health is where many start. But that competitive spark... the drive to swim smoother, get faster, and finally finish your first 70.3 strong, that’s where the real momentum begins. That’s where it gets fun. And that’s what this training is about. How can you get faster? Or can you still get faster even when you're now in your 60s? And in this episode, we’re going to discuss: ✅ How to drop 30+ seconds per 100 yards off your 2,000-yard pace even while breathing bilaterally ✅ How to correct breathing, streamline, and pacing so your stroke holds up for longer distance ✅ Why “just swim more” is bad advice and what actually builds confidence ✅ How to build navigation skills in the pool so you stop zigzagging in open water This is not just for athletes in their 60s. It’s for anyone who's stuck, out of rhythm, or scared they’ve already peaked. Even if: 😣 Your back aches at times 😣 You default to one side because breathing feels off 😣 You’ve attempted a 70.3 but didn’t finish 😣 You’ve been told to just “keep swimming” and nothing’s working We’ll show you how to fix the real bottlenecks and train smarter, not harder.

What if your Ironman dream is the very thing that makes you a better mom, wife, and leader at home and work? This podcast episode is for the high-achieving woman who's constantly balancing everyone else's schedules and still dares to dream big for herself. We’ll show you how to:  - Train for your Ironman dream, marathons and triathlons while staying injury free - Build a time-efficient plan around work, family, and real life - Manage energy, prevent injury, and keep momentum even on hard days - Stay connected to your goals and become the role model your kids will never forget 🏃‍♀️ And for runners training for their first full Ironman or marathon, we’ll show you how to keep your body strong and your schedule balanced. YES, even with full time job and kids! Because you don’t have to wait another 10+ years until the kids are grown or you’re an empty nester. It’s about alignment and giving your goals the structure they deserve. Let’s redefine what it means to go “all in.”

Swimming is the only tri discipline where doing more can make you worse.   You trained consistently. Put in the hard work. You even swam open water. Then race day hit.   No buoy. No kayak. Bodies everywhere. Chop on the water. Suddenly you’re gasping, sinking and so is your confidence.   In this 8-min episode I explain to an athlete why training doesn’t prevent panic on race day and what most athletes never realize they’re missing.

If you’re gassed after 1 lap but still dream of Ironman, this episode is for you If you’ve ever seriously considered downgrading your race, just to avoid the swim… Then you need to be here. Because 3 months ago before his 70.3, Cody was exactly where you are now. 😖 Cody shared “Could only swim 25 meters, couldn’t breathe." 😖 Struggled with breathing, drag, and rhythm 😖 2 jobs, limited time, tight on budget 😖 Had NEVER swam in open water Fast-forward, in 3 months, he crushed the 1.2-mile ocean swim in his first Ironman 70.3. 💬 “You may not feel ready, but if you keep showing up with what you’ve got, God will meet you there and breathe His strength into your small start.” - Cody ✅ You’ll learn: - How Cody went from stopping every 25m to swimming 1500 yards in open water in 2 weeks - Why stamina isn’t just about endurance and what actually builds it - How to train smart with 2 jobs and limited open water access - The mindset shift that made 70.3 feel possible - This training isn’t about Cody. - It’s about what’s possible for YOU when someone finally shows you how. Because the truth is: 👉 You don’t have to be confident to commit. 👉 You just have to show up and leave room to grow.

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? 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.

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.

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.

"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.

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.

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.

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.

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.

“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.

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.  

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.

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).

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

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.

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.

In this episode, Coach Shangrila talks to Ngina, Norman & Deanna, where they share their training strategies and stories of how they went from having “sinking legs”, depending on lava/roka pants or pull buoy to swimming confidently without buoyancy aids - How to let go and not be dependent on a pull buoy or buoyant pants like Lava or Roka pants. - What to do to go from having "sinking legs" for 6 years to now challenging yourself to crush new epic swim milestones.  - Overcoming anxiety, panic or over fatigue when swimming without a buoyancy aid. -Do I need to kick when swimming as a triathlete? - What to do to go from getting winded because of sinking legs to swimming fast consistently without needing to stop - From being called a “lazy swimmer” to coming out of the open water confidently & beating personal records

In this episode, Coach Shangrila talks with Reggie, our athlete from Illinois, dad of 3 kids, husband, family man & business owner who shares his strategies, insights and story about how he was able to finish his 1st Ironman in under 14 hours while staying injury-free.   🤔 What to do when multiple businesses and work travel requires a lot of your time but you still want to train for an Ironman 🤔 How to make Indoor training work (Peloton, treadmill, only pool/no open water access) 🤔 How to have a strong Ironman run even if it is the hardest sport for you 🤔 How to figure out Ironman nutrition that works for you

In this episode, Coach Shangrila talks with Shirita, our 54 year old athlete from Michigan, who is a busy nurse, shares her strategies, insights and story how she was was able to not only run her longest distance but also win & race back-to-back races with only 7 weeks training while staying injury-free.   - How to train for long distances while minimizing the number of running hours in training - What to do to make sure you are remaining injury free. What to do about knee pain. - How to dial in your nutrition on your next longest run - What to do to recover fast from racing 1 race after another - How to focus on quality over quantity during training

In this episode, Coach Shangrila talks with Erik from Arizona who shares his insights and strategies about training, qualifying for and racing Ironman Kona.  Time management - how to structure time as a dad of 4 kids so training and family responsibilities are on track  Mindset - how to believe and keep on target even when challenges appear  Injury prevention - what can be done proactively to decrease the chances of getting hurt in the process  Strategy - how to make sure you are focusing on the right things and working smarter not harder  Balance - how to have a balanced life and not have training put pressure on other areas of life  How to live the phrase “Cool, Calm, Collected” especially when it is necessary

In this episode, Coach Shangrila talks with Nory who shares her strategies, insights and story about how to meet the IRONMAN cutoff time w/ 10 weeks of training while staying injury free, despite of busy work schedule & no confidence in swimming & cycling.   - How to get stronger on the bike and build confidence in the weaker sports while building volume for Ironman - How to balance and manage time for training, family and work without getting sick and injured (e.g. 12-hour night shift at work, can’t train on Saturdays) - What to do when you start doubting yourself. How to keep believing that your goal is possible, despite of an aggressive training timeline when all your friends talk about how they've been training for a year or more. - Is it possible to finish a Full ironman without completing a full marathon or century ride?

In this episode, Coach Shangrila talks with David who shares his strategies, insights and story. - 16th AG for swim w/ 1hr 19 mins time. No OWS Training - 1st Full Marathon during Ironman - 8 months Ironman training without racing sprint, olympic or a 70.3 distance   How to finish your 1st Ironman strong without racing Sprint, Olympic, 70.3 or marathon, while staying injury free - What to prioritize when training for long distance triathlon with limited time, busy work & family schedule - Committing to a full Ironman without racing sprint olympic or half Ironman distance - How can you still do well in the swim part of your IM when you don’t have open water access to train for OWS and aren't naturally a talented swimmer - Is it true that training for long hours every weekend, finishing a full marathon, having a power meter and a tri bike are required to complete a full Ironman? - What if you had to learn how to ride your 1st tri bike only 1 month prior to your Ironman