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.

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.

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.

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.

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

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.

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 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’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. 🔥🏊‍♀️

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 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’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.

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.”

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.

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!

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.

- 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.

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:

- 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.

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.

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.

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).

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

🤔 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.

- 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

🤔 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

- 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

•  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

- 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?

- 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

- The 5 main areas that you need to address besides completing your swim, bike & run training plan. Know your potential blind spots now.

- How can you get faster without working harder

- How can you build volume and continue to stay injury free despite a history of injuries (e.g. frozen shoulder, IT band issue, etc.)

- Why it’s sometimes necessary to go slow to become faster and stay consistent w/ training

- Gaining confidence by training properly, facing your fear and understanding your body

- Finishing 70.3 strong even when you suck at running

- What to do to overcome open water fear and the need to stop all the time

- What to do to see swim speed improvements quickly so you don’t feel like you are wasting your time at the pool

- What steps and principles did Brittany - a single mom of 3 kids, with a full time job swimming at 4:30 min/100 yards - take to become faster and swim with a pace of 2:06 min/100 yards in only 30 days?

- How to learn the correct swim technique step by step without getting overwhelmed

- How to learn proper breathing while swimming so you don’t get gassed and out of breath quickly

- How to gain confidence in deep water and have swimming be exciting, enjoyable and therapeutic

- What to do to finally make swimming “click” for you and have it make sense for your body, so you don’t feel like you are out of control or “fighting” the water

- How to keep getting better and faster every time you go to the pool instead of being stuck at the same speed month after month

- 2 mi Alcatraz Classic swim finisher

- Longest & coldest (low 50s) swim for her

- Zero OWS training for past 6 months due to busy schedule & limited access

Building Swim Confidence in Open Water even without access to open water & without seeing a coach in person

- How to prepare for a 2-mile cold Open Water Swim (low 50s) in the ocean (Alcatraz Classic) with Zero OWS training for the past 6 months

- What skills are essential for being comfortable swimming in open water

- How to deal with doubts and be ok with uncertainty

- How to fit in workouts when you only have 1 hour training availability & very busy schedule (e.g. single dad w/ 1 year old boy & full time job)

- How to get started training after 7 year of no racing, when you have self doubt, are unmotivated and have gained weight

- How to keep your self-belief strong and trust that you will be able to cross the finish line knowing you are coming from zero training, cramping, hurting during training and don’t have enough time to train (only 10 weeks left).

- What to do to mentally stay on track and solve issues when things are going wrong on race week (altitude swim anxiety, sore knee, inflamed achilles)

- Why swimming more days or hours may not help you get faster

- What to do to get faster in swimming within 30 days without seeing a swim coach in person

- How to get out of a plateau - being at the same pace for many years

- What to do at the mass swim start with feet in your face, when you can’t breath properly, getting winded, feeling anxious…

- How to have the courage, stay positive & have fun when getting back to racing despite that your last open water swim was 4 years ago

- How to aim to be at the top of your age group without feeling pressured by the goal

From Zero Triathlon & Open Water Swim Panic to having no fear & Beating Swim, Bike & Run PRs on 1st Sprint Triathlon Race

- What are the first steps in overcoming anxiety and fear of open water swimming, ocean waves, letting go of the buoy, and the thought of not having enough energy to swim long.

- What to do to get rid of nagging IT band pain?

- How to train & prepare for your 1st sprint triathlon even if you are don't really like running

- How to go from panicking & being so afraid of swimming in the deep water & open water to feeling safe & fearless

- How to gain confidence & overcome fear so you don’t hold back in other areas of your life

- In just 11 weeks, how can it be possible for someone like Ada to wonder “What was I so afraid of?” about swimming open water?

How do you know if you're doing the right swim technique and how to correct it without a swim coach in person?

- What to do to get better with swim technique in a way that’s step-by-step and not complicated?

- I've been following and learning through YouTube videos but I am not seeing any result. How else can I improve my swim efficiency and speed?

- All my triathlon & swim coaches tell me that to get faster, I have to "Swim more." I kept swimming more yet I feel that I've plateaud. What am I missing?

Finishing with a smile and injury-free, despite having shoulder, back & feet pain 3 months prior & heat, humidity & strong winds on the course:

- How to address nutrition & hydration to feel strong from start to finish even with brutal conditions (heat, wind, dust storm, prairie dogs holes, and humidity)

- How to train & prepare so that you finish with a smile, without feeling pain or like you are “dying” before the finish line

- What to do to address shoulder, back and feet pain

- What to do to overcome swim panic in open water despite having very limited pool & open water access, murky water at the race & race NOT being wetsuit legal

How to change “Can I do this?” to “I got this” when you think you didn’t train enough: 

- What to do when your schedule explodes with unexpected commitments and you no longer have enough time to train.

- What areas should you focus on to make the most out of your limited training time so you still do well at your race

- How to deal with disappointment, stress, self doubt and anxiety

- 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

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)”

- 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

- 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”

- 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

- Building good sustainable eating habits instead of focusing on limiting, dieting and eliminating

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…”

- 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.”

- 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

- 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

How 9 weeks of proper training exceeded the results of 16 Years of running experience:

- Finally discovering the remarkable effects of combining proper running technique + drills + body maintenance + nutrition to become a faster runner within 9 weeks after 16 years “regular” running

- Proving that quality in training supersedes quantity (years) of training experience AND that “age is only a number.”

- Deciding to qualify for Boston Marathon at 64

- Feeling excited executing 8 min/mile sprints only a week after finishing a strong full marathon

- How to not cramp during a full marathon especially after mile 20 🧐 What to do to not feel dizzy, weak and dehydrated half way through a marathon

- How to speed up the recovery and be able to run daily without overtraining and risking getting hurt

- The experience of running with people half of his age and finishing a marathon at the same time as them

- Improving health and strength to be able to transition happily into retirement through traveling for races

- Getting tired of having to only focus on getting faster in running during the 7 months of the yearly running season

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.

- 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?

- 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?

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.

- 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

"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?

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

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

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

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

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 🏊🏻‍♀️, 12 miles 🚴‍♀️, 5k 🏃🏻‍♀️
• Injury free and with unstoppable mindset

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?

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?

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, ...

Other athletes' reasons for not doing well on races or losing their fitness were because:

• Races were cancelled last year
• COVID 19 was very stressful and it affected their motivation
• Weight gain

But how come it didn’t seem that Amy got affected by this? Listen in to find out how she did it!

During the LIVE interview we will cover:

• Challenges that she had to go through as a single-mom, being overweight and novice triathlete, specifically during the first years of her triathlon
• Tools that she used to transform herself into Super Amy who beats her Personal Record and continuously is unstoppable
• How she was able to recover from St. George 70.3 and raced Ironman Tulsa within 2 weeks
• What thought processes go through her mind when setting and tackling goals
• How has she gained confidence in herself and is not afraid to dream big

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

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 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

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?

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

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

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

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?

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.

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. 

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.

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.

- 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?

- feeling like I've plateaued and can’t get faster

- feeling like the training is not going anywhere

- not enjoying my workout much

- 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?

- 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?

Listen to this short episode and find out strategies and ideas you can try today.

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.

- 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...

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.

Jez and Nory reveal insights about having your spouse train together with you. 

Amy shares her experience in finishing her first Ironman and the large challenges she overcame along the way. 

Claudia reveals how it was to do back to back racing and the things she paid most attention to. 

Also find answers to these questions: What’s the first things to consider when setting your target? Which sport should you focus on first? What’s the one thing that makes you more able to sustain a larger load during training? Should you worry about nutrition? How should you approach recovery? 

- Katy reveals how she won 2nd in age group in Ely marathon after ACL & meniscus surgery on both knees. - Javey talks about how he successfully completed his longest and hardest cycling race. - Cheryl shares her brave attempt of a high-surf open water race and the experience she gained.

In today's episode you'll discover the best course of action.

If you want to be a part of Feisty Fox Tribe and join other athletes taking their training and racing to the next level, join here: https://www.feistyfoxcoaching.com/tribe

She also emphasized the importance of overall health, particularly, mental and emotional health during triathlon training.

In this episode, Coach Shangrila also covers different areas that athletes should consider when trying to troubleshoot cramping during swim.

Coach Shangrila also emphasizes the 5 key areas that athletes need to address in order to execute a solid successful race

The second subject we will cover in this episode is the reasons for disliking, fearing or hating running.  Why do you get hurt or feel pain during running? If yes, this episode will help you. 

To see the coaching call mentioned on this episode on How to Overcome Panic Attacks in Swimming, watch it on YouTube here: https://youtu.be/wjGrPE_zPa8

1. Why rest, recovery and self-care is important
2. When and how to take care of yourself before, during and after training
3. What to do to recover fast
4. Foods for recovery and anti-inflammation

• what can happen if we forget about Nutrition
• the importance of Race Preparation and Race Strategy
• overcoming Doubt and Fear
• Mental Strength

• How to not be tired after 200 yards of swimming.
• What you should do when your muscles feel tight during the first 500 of the race swim start.
• Should you pursue an “impossible” goal or be realistic?

• The problem of feeling exhausted when working on swim technique.
• Ramping up training on running in preparation for LA Marathon.
• Preparation tips for cycling in the hills with 10k ft elevation gain. Planning what to bring

• What nutrition should I use on race day (Santa Rosa Half Ironman)?
• Should I rotate shoes to make my feet stronger? Supportive shoes vs flat shoes. 
• What do you do when you don't feel like working out and are just not motivated?

• Learn how Mauricio finished Ironman Cozumel, without registering for any prep triathlon race before that. 
• A husband and father of 2, Troy finishes IMAZ as his first Full Ironman.
• Jez achieves a PR at Ironman Cozumel despite challenges on the run.

Jez shares his experience finishing his first double century ride while training for Ironman UK.

A mom of 3 kids Cheryl shares her experience in her first sprint triathlon race, where she placed 15th overall.

A single mom Amy sets a PR in Ironman Steelhead 70.3 race after overcoming a bike accident