Feisty Fox Fire

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

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

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.

In this episode, Coach Shangrila Rendon asks how Javey from Texas who works in healthcare, does property management on the side and is very active in the community, how he was able to: - Complete his first double marathon (52.4 miles) while raising funds for kids with disabilities and special needs when he turned 52. He raised at least $10k for Texas Lions Camp - Overcame his trauma and fear of drowning and open water swimming - Recently beat his personal record and completed 2 days of back-to-back cycling in the mountains (Day 1: 75 miles w/ 4k ft elevation gain averaging 175 W. Day 2: 6 miles w/ 1500 ft elevation gain @ 235 W). - Come from not knowing proper swim technique, dependent on the snorkel, swimming at 2:30 min/100 yards and now averaging 1:50 min/100 yards. - Complete 12 half marathon in 12 days with average time of 2:16:51 while staying injury free - Win and place top of his age group in triathlon - Continues to beat his personal records in swimming, cycling and running   During the show, we will talk about: - How to face and overcome your fears so you are not afraid of anything - Time management and how to handle more and bigger goals even when your schedule is already full - How to learn a new sport and maintain a manageable level of stress - What to do to not get sick and injured while increasing your training volume

In this episode, 52 year old Champion Leah Goldstein shares with us her story, strategies and tips about making history, winning and setting no limits despite of any challenges. LEAH GOLDSTEIN - the one and only female in the history of Race Across America (RAAM) to win FIRST place overall (2021) in the solo division (beating all female and male cyclists). "Don't be afraid to push yourself within your limits because that's what we do. That's what life is.. to live. Not to wait until you die.. So do everything you can in this lifetime and you'll achieve whatever you want as long as you put your mind and heart into it." - What does it take to win and make history? - Breaking through negative self talk - How was Leah able to overcome and recover after several bike accidents? - How to overcome impossible challenges?

In this episode, Coach Shangrila Rendon interviews solo Uberman finisher, multi Ultraman, Tour Divide, Double Decaman finisher, Legend Giorgio Alessi Inside this interview: How was it doing Uberman as the first solo racer Running in Death Valley while wife is worrying about seeing a coyote Finishing the Tour Divide 2x Doing the 2-month East West mountain bike race Training during covid Swimming in a lake for TransAmTri compared to a Double Deca race Finishing the Arch to Arch Why you shouldn't worry about sharks Planning for bikepacking and things that can't be planned Curious observations about Northern and Southern states/countries Vacation races Setting a goal and sticking to it

In this episode, Coach Shangrila Rendon asks Steve how he is getting stronger and faster despite having a plate and screws in his foot after a reconstructive foot surgery. How he is training for 70.3 despite having his left ankle swell up about 1.5 size of his other ankle from exercise.  Inside this interview: Going from thinking I can't run because I have a plate and 9 screws in my foot to thinking I can finish a 70.3 How Steve finished his first century ride on a spin bike, riding for 5 hours in a gym alone with no tv "Drinking the triathlon koolaid" and realizing I could do so much more From not being able to finish a 400 yards swim to finishing 3000 yards “Living with the dark passenger that lives within each of us and prevent us from moving forward” What happens with motivation when things are in shambles

In this podcast, Coach Shangrila Rendon asks Katy how she was able to beat her Ironman personal record (PR) and place 11th in her age group (AG) Post ACL & Meniscus Surgery. How was she preparing and training for it despite challenging physical limitations.  Inside this interview: Going from feeling fearful of running because of exercise induced asthma since childhood and not being able to breath to finishing a hilly full marathon Scared of screwing up my knee after surgery Learning to pay attention to the small things. Early symptoms. Proactively knowing what's gonna happen. Figuring out how hard I can push myself before it becomes unsafe. Going from 2:10 to 1:50 seconds per 100 yards in swimming Having a support system. Having someone that believes in you more than you believe in yourself. Not always taking what the first doctor says as the end story. Dealing with physical limitations

In this interview, Coach Shangrila Rendon listens how Fanny Hollingshead overcame her Shin Pain and is now winning Back-to-Back Triathlon and MTB Races During the LIVE show, we will talk about: How Fanny was able to go from a 11 min/mile run pace while feeling nagging shin pain to placing in her age group without experiencing pain When should pain be addressed? What is Body Maintenance and why it matters? How Fanny used targeted strength training to address the root of what was causing the pain What effect did correcting the technique have? How did it feel to place 1st in age group in the Oregon Triple Crown race with 7073 Ft Elevation Gain

In this episode, Coach Shangrila Rendon asks how Gloria Isela Vazquez from Texas, who started from ZERO triathlon experience, finished her 1st ocean swim & 1st sprint triathlon races without a wetsuit on the same weekend and with only 1 month training without injuring herself. During the show, we will talk about: How to gain confidence for swimming in the ocean? How did Gloria find the courage to commit to something that seemed so out of reach just 1 month ago? What did Gloria do to go from nervous and scared to confident? How did it feel to achieve a 3-month goal in 1 month andwhat was required to do it? ZERO experience to a gutsy, go-getter very confident triathlete WITHIN A MONTH!!! 1000 meter ocean swim Toyota Legacy finisher without wetsuit FIRST sprint triathlon finisher without a wetsuit and also in the ocean. 600 yards

In this podcast episode, Coach Shangrila asks a busy single mom with a full time job how she placed 1st in her age group on her 1st half Ironman while also starting her own business at the same time. During the interview, we talked about: What helped her mindset and staying grounded considering all the commitments that she has on her plate How was she able to ramp up from swimming only 1k yards as her longest distance to swimming up to 3 miles with very limited access to pool? How was she able to overcome her dislike of cold temperature and fear of creatures/plants in open water? How did she train and win her age group on top of everything that she was doing?

In this episode, Coach Shangrila Rendon interviews expert Orthopedic Manual Therapist Janise Alcantara, PT, CMPT, Dsc(c) about the topic of lower back pain. Here are some of the questions covered: I'm having sciatic pain on my low back after hours of running. What can I do now while I look for doctor? Constant pain on my back and taking Advil isn't helping. Any other suggestion? How about SI Joint injections? Do you recommend steroids? I strained my low back last week. Besides resting on weekend, muscle relaxer, pain meds, TENS unit and chiro visit, any other suggestions I need to do? When do I know when to get professional help or get an MRI? Is my low back pain connected to weak gluteus? Why do I feel low back pain on right side and not on other side? When do I apply warm compress? How long? What does it do? What's a Redcord Neurac? Will seeking for PT who's experienced on this help? On this interview we talked about: The most common misconceptions about having a strong back and core Should you move if you have lower back pain? How does your hip or gluteus contribute to back pain Is an MRI always necessary? How do you know what you need to target when you have back pain Is it ok if I crack my back myself? What to do when you feel shooting pain when running? Pain after swimming? What might be causing it? Sciatica after sitting. What might be the issue. Supplementation Does the amount of sleep matter?

In this podcast episode, Coach Shangrila Rendon interviews Dr. Brendan Meany, EdD, who specializes in sport & performance psychology about how to manage Performance Anxiety in Triathlon and Endurance Sports. During the show, we talked about: How to approach self-talk to manage anxiety Mental Toughness, Resilience Training, and Intrinsic Motivation What are the different relaxation methods to help you manage anxiety. How do you integrate these methods to become a habit? How does one go through "tapering" weeks. It seems to affect me.  Emotional/Stress eating, meds, ...

In this episode, Coach Shangrila Rendon is asks Amy Purvis about how she PRd both St. George 70.3 & rainy IRONMAN Tulsa, despite that these races were only 2 weeks apart

In this podcast episode, Coach Shangrila Rendon interviews a well-accomplished athlete & solo racer of Transamtri, Michele Santilhano, about committing to huge goals. Inside this interview: Committing to this huge goal. Making a difficult decision. the process and considering all the parts Challenges and how to overcome them? Noticing what the body is saying Tapping into the limitless potential any of us has Planning for racing Transamtri

In this podcast, Coach Shangrila Rendon interviews Ivan Blazquez, plant-based personal trainer, nutrition expert, former pro-physique athlete, triathlete and researcher about how to use the nutritarian-vegan diet as a strong athlete. These are some of the items that we discussed: What should I eat before race day if I'm trying to eat healthy on a plant based vegan diet? Why should someone consider a vegan diet? Should I be afraid of bulking up if I lift weights as a triathlete? How much should I eat during a race? Superfoods you didn't know about that improve your vo2 max Doing both triathlon and strength training at the same time What's the best food for fast recovery after a race? Foods that improve your sleep and make it easier to fall asleep Best foods I should eat to be healthy What about vitamin B-12

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

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?

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

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.

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

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

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?

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.

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. 

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.

Michael B of KTFS 107.1 FM news radio interviews Shangrila Rendon as she is cycling across America on her bicycle. Find out about Shangrila Rendon's mission to give hope and help victims of abuse from this news fragment broadcast live on the Texarcana Talks with Michael B. on July 20th, 2020. This was on Day 14 of her 18-day journey as she was cycling through Mississippi. As someone who had a horrible past and has gone through personal trials (child abuse, PTSD, suicidal ideation, alcohol addiction, eating disorder, assault and severe depression), Shangrila Rendon represents and stands up for abused women and children globally. Shangrila Rendon is a survivor that was able to turn her life around through sports and become a Guinness World Record Holder (2015) as the fastest female to complete five Ironman distance races in five consecutive days. She is also a professional endurance athlete, a best-selling author and a triathlon/endurance coach. Shangrila says: “I want to give hope to other survivors with a similar past that we can all transform our lives to something amazing and that life can be beautiful. I want to show that dreams do come true even if you don’t believe it at times of unbearable struggle." On her adventure across America, Shangrila cycled through the desert roads of California and Arizona in over 100 degrees heat, made it over the mountains of Colorado, cycled through Texas, Arkansas, Mississippi, Alabama heading all the way across to Georgia. She was cycling together with two other people – Transcontinental Record Holder Seana Hogan and John Kasbohm. In Alabama, 2x RAAM solo finisher Brian Toone also joined them on their route to Georgia.

Listen in on Coach Shangrila sharing her wisdom about the importance of your own experience.- Fighting demons and self doubt while doing something that's super hard. - When you are asking yourself "why am I even doing this?"- One question to ask yourself when you are about to throw in the towel.- What’s stronger than your negative feelings? 

Listen in on two strong athletes sharing their experience doing and finishing their first virtual everesting cycling. Find out how Sakthi finished the climb of 29.1K FT elevation gain without music, coffee or watching anything on tv, despite a history of 4 shoulder surgeries, 3 knee surgeries, 1 ankle surgery, and back pain. Learn the top 3 things he learned during the experience. Total elevation: 29.1K ft. Distance: 130 miles. Moving time: 17 hrs 53 min. Elapsed time: 18 hrs 46 min. Hear Erik share how he finished his vEveresting climb despite working full time and having kids at home. Learn the 4 things that helped him out during the climb. Total elevation: 30.8K ft. Distance: 130 miles. Moving time: 16 hrs 47 min. Elapsed time: 19 hrs 21 min. 

Athlete Question Answered: I'm feeling frustrated and discouraged with running... what should I do?- feeling like I've plateaued and can’t get faster- feeling like the training is not going anywhere- not enjoying my workout much

Athlete Question Answered: Why do I need sodium?- What happens if I don’t have enough sodium?- How much sodium do I need?- Why you shouldn’t drink too much water.- Is a lot of sodium okay?- How to know if I am hydrating enough during a workout?- How about when I'm trying to lose weight?

Athlete Question Answered: What if I missed a workout? What should I do?- What if I miss several workouts?- I'm feeling disappointed and bad- Will it effect my results on race day?- Should I carry over my missed training?- Am I unknowingly putting my body at high risk of injury?

Athlete Question Answered: How can I avoid emotional eating now that I’ve been working from home?Listen to this short episode and find out strategies and ideas you can try today.

Athlete Question Answered: I’ve been cycling indoors. What do I need to adopt or prepare myself once I transition to outdoor cycling?Listen to this short episode and find out what to expect, what you need to practice, what gear should you consider and what muscles you need to pay attention to.

Listen in and hear athletes share good and bad things they learned after finishing their challenges this month. Learn how Jeff went from a 2-minute plank to a 25-minute plank. Discover the key strategy to doing back to back training. Realize the reason body doesn't respond with a speed increase when training hard.  

Listen in on today's episode about adjusting to the current situation and dealing with staying at home. - Executing training to make the most of what you have... - Getting motivated now when all the races are cancelled and goals have changed...- Dealing with upset...

Listen in and hear 3 athletes share 2 good and 2 bad things they learned after finishing their run races.Julie shares her experience finishing the Sprouts Mesa Marathon with a new PR of 3:19:30. Amy reveals how she finished the Surf City Marathon top 16% in her Age Group.Steve shared his experience doing the Pasadena Half Marathon while maintaining a 7:48 min/mile average pace.