Unstoppable With Shangrila Rendon

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

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

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

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

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

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

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 workouts98% pool-based training using Faster Freestyle FormulaNo in-person swim coachingAll 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.

“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. 🔥🏊‍♀️

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 access2. Stay injury-free through body maintenance and proper recovery3. Build calm under pressure when conditions get rough4. 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?

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.”

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.

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.

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.