Unstoppable With Shangrila Rendon

“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.