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

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Interview with solo Uberman Finisher, multi Ultraman, Double Decaman Finisher, Legend Giorgio Alessi

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

How Steve avoided foot surgery with proper training for 70.3 - Interview

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

How Katy Beat her Ironman PR & Placed 11th AG Post ACL & Meniscus Surgery in Cozumel - Interview

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

How Fanny overcame her Shin Pain & is now winning Back-To-Back Tri & MTB Races - Interview

In this episode, Coach Shangrila Rendon asks how Gloria Isela Vazquez from Texas, who started from ZERO triathlon experience, finished her 1st ocean swim & 1st sprint triathlon races without a wetsuit on the same weekend and with only 1 month training without injuring herself. During the show, we will talk about: How to gain confidence for swimming in the ocean? How did Gloria find the courage to commit to something that seemed so out of reach just 1 month ago? What did Gloria do to go from nervous and scared to confident? How did it feel to achieve a 3-month goal in 1 month andwhat was required to do it? ZERO experience to a gutsy, go-getter very confident triathlete WITHIN A MONTH!!! 1000 meter ocean swim Toyota Legacy finisher without wetsuit FIRST sprint triathlon finisher without a wetsuit and also in the ocean. 600 yards ??‍♀️, 12 miles ?‍♀️, 5k ??‍♀️ Injury free and with unstoppable mindset 

How Gloria finished her 1st Ocean Swim & 1st Sprint Triathlon Races without a Wetsuit on the same weekend - Interview

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

How a Busy Single Mom Won 1st in Age Group on her 1st Half IRONMAN - Interview

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

Lower Back Pain. What should I do? - Interview with Janise Alcantara, PT, CMPT, Dss(c)

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

How to Manage Performance Anxiety in Triathlon and Endurance Sports - Interview with Dr. Brendan Meany, EdD

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

How Amy PRd on St. George 70.3 & IRONMAN Tulsa in 1 Month - Interview

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

How to Commit to Huge Goals - Interview with Transamtri Racer Michele Santilhano

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

How to use Nutritarian-Vegan Diet as a Strong Athlete - Interview with Nutrition Expert and Triathlete Ivan Blasquez

In this podcast, Coach Shangrila Rendon interviews 5 inspirational triathletes who were held back by their swimming ability in the past. How all of them were able to overcome their challenges and train to be good swimmers. In this episode, we will cover: How was Javey able to overcome his trauma of drowning and train himself to swim at a 1:50 min/100 yards pace. Tools Cruz, Rodrigo, Javey, Fanny and Naga used to transform themselves into fast swimmers How are they able to use the 80/20 principle and see results even through they are very busy and don’t have a lot of time to train What did they do to gain confidence in themselves and not be fearful / anxious What method did they use to learn how to breath bilaterally 

How did 5 triathletes shave off 10-30 seconds per 100 yards of their swim pace within 4-6 weeks

In this podcast, Coach Shangrila Rendon interviews a Physical Therapist, Dr. Michele Rebozzi, PT, DPT, OCS specifically about KNEE PAIN.  Listen in and find out what you should do if your knee hurts. Here are some of the questions covered:  When do we know when knee pain is serious? When should you see a doctor? What to do if your movements are limited? What to do if your pain is increasing with time not decreasing? How long should I wait and observe to decide to see someone about it? Which specialist should I see? How can I tell if they are any good? What is an orthopedic surgeon likely to tell you as treatment for knee pain? What exercises can I do that will help? Top 3 things I should do to resolve and prevent knee pain? Why is video cycling analysis and run analysis a good idea? 

Triathlete Knee Pain. What should you do - Interview with Physical Therapist Dr. Michele Rebozzi, PT, DPT, OCS

In this episode, Coach Shangrila Rendon interviews Mark Villanueva about how he was able to go from 4hrs 40 mins to 3hrs 33 mins full marathon (LAM) finish time, 1:50 min/100 yards to 1:30 min/100 yards at Alcatraz swim and from 19% body fat to 8% body fat. How did he do it??? Listen in and find out!   In this episode: From zero training to running the LA Marathon in 3hrs 33 mins Swimming Alcatraz at a 1:30 min/100 yards pace Learning how to cook food Adjusting macros, balancing carbs, protein and fat. The most important thing you need to know about getting to a body fat percentage you want Key mindset Experiencing the change in energy Identifying triggers that sabotage your results Looking at the people who influence you Setting goal and having deadline Practicing discipline and patience Being surrounded by people that will help achieve your goal 

How Mark shaved off 60 min his marathon, 20 sec off 100 yards swim and went from 19% body fat to 8%! - Interview

In this episode Coach Shangrila Rendon interviews a busy family man about how he Qualified for Boston & Finished his 1st Ironman with only 5 Months Training. Challenges/Limitations: - He ran full marathons in the past but fastest was only 4hrs and 15 minutes. He needed a qualifying time of 3 hrs 20 mins. - Very tight timeline left till his upcoming race - 3 months left to train before LA marathon and 5 months before his first full Ironman - Full-time work, being a father of 3 and a husband - Two physical challenges: two bulging disks in his spine, that would create sciatica on very long runs; and a torn rotator cuff tendon on his left shoulder. - Lack of triathlon experience. Started from ZERO in triathlon! - Didn't have his wetsuit, never raced a triathlon even a sprint triathlon or finished a century ride 5 months prior to Ironman.

How Hendrick Qualified for Boston & Finished his 1st Ironman with only 5 Months Training - Interview

From tough lessons learned, to mindset, to pure race and training strategies, Shangrila Rendon shares her journey and secrets to successful triathlon and endurance racing. Dive into different aspects of triathlon and endurance sports from running to swimming, recovery, injury prevention and nutrition.

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Feisty Fox Fire

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