Feisty Fox Fire: Recent Episodes

Shangrila Rendon

Welcome to my show! I’m Shangrila Rendon, 2x Guinness World Record Holder, best-selling author, professional endurance athlete, triathlon coach & motivational speaker (https://www.shangrilarendon.com/).

I was abused as a kid and sexually assaulted as an adult. At 24 years old, I was diagnosed with extreme depression, PTSD, and struggled with eating disorder and alcohol addiction. In sports, I didn’t know how to swim, was afraid of open water, didn’t own a bike and started running only 15 minutes on a treadmill. I was a non-runner, non-cyclist, and non-swimmer at 24 yet I became an inspirational athlete regardless. I trained very hard and aimed for excellence. I coach athletes to achieve their dreams.

My goal is to share with you my journey in triathlon and endurance racing that is full of tough lessons learned, mindset, race, training and nutrition strategies, and secrets to success. The goal of this show is to introduce you to the people and ideas that will help you execute your dreams. You will level up your skills, attain joy with your triathlon & endurance goals and live up to your full potential.

Every Tuesday, I drop a weekly dose of inspiration on alternating topics:

Interviews with inspirational athletes, who will inspire and motivate you in achieving your goals and dreams. We will talk about their journey, achievements and experiences as well as key strategies, habits and lessons they learned you too can incorporate in your training, racing and life in general.
Interview with health, nutrition, mindset and triathlon endurance experts where they will share findings and key information from their expertise and experience. Various topics from ambitions, time management, sleep, family, drugs, ego, failure and so much more. No topic is off-limits.

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In this episode, Coach Shangrila talks to Ngina, Norman & Deanna, where they share their training strategies and stories of how they went from having “sinking legs”, depending on lava/roka pants or pull buoy to swimming confidently without buoyancy aids

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

In this episode, Coach Shangrila talks with Reggie, our athlete from Illinois, dad of 3 kids, husband, family man & business owner who shares his strategies, insights and story about how he was able to finish his 1st Ironman in under 14 hours while staying injury-free.

🤔 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

In this episode, Coach Shangrila talks with Shirita, our 54 year old athlete from Michigan, who is a busy nurse, shares her strategies, insights and story how she was was able to not only run her longest distance but also win & race back-to-back races with only 7 weeks training while staying injury-free.

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

In this episode, Coach Shangrila talks with Erik from Arizona who shares his insights and strategies about training, qualifying for and racing Ironman Kona.

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

In this episode, Coach Shangrila talks with Nory who shares her strategies, insights and story about how to meet the IRONMAN cutoff time w/ 10 weeks of training while staying injury free, despite of busy work schedule & no confidence in swimming & cycling.

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?

In this episode, Coach Shangrila talks with David who shares his strategies, insights and story.

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

In this episode, Coach Shangrila talks with Sheila about how to gain confidence, dial in your nutrition & stay injury free while having fun.

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

In this episode, Coach Shangrila talks with Brittany about how she went from a 4:33 min / 100y pace & needing to stop every 50 yards to swimming at a 2:06 min / 100y pace non-stop.

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

In this episode, Coach Shangrila talks with 58 year-old Gloria, who shares how she trained and how she was able to accomplish:

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

In this episode, Coach Shangrila talks with Alex to talk about how to regain motivation, keep momentum going despite challenges & build confidence in yourself.

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)

In this episode, Coach Shangrila talks with Pam about what to do to shave off 24+ seconds off your swim pace in just 30 days while swimming 1 hour or less & only 3x a week and without seeing a swim coach in person.

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

In this episode, Coach Shangrila talks with Ada who shares her strategies, insights and story:

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?

In this episode, Coach Shangrila talks with Judith, Kelly and Jen who shares their insights from leveling up their swim technique and getting faster within 30 days despite not seeing a swim coach in person.

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?

In this episode, Coach Shangrila talks with Seiko who shares her strategies, insights and story about qualifying for IM 70.3 World Championship on her 2nd half Ironman race despite having many obstacles and reasons to give up.

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

In this episode, Coach Shangrila talks with Shirita from Michigan and Danica from South Dakota who shares their insights from finishing their races strong despite not being to put in a lot of time in training.

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

In this episode, Coach Shangrila talks with Scott who shares his insights from not just beating the heat but also crushing his races.

How to physically, nutritionally and mentally prepare for a race you know is gonna be hot
What do you need to know about being comfortable and feeling strong on the run part of the race in top heat
How to make sure you stay on track throughout the entire race and not get dehydrated

In this episode, Coach Shangrila talks with Ellen from California, who shares how she prepared for such a big goal despite challenges with having limited time to train, fear of re-injuring herself and being new to ultra running.

How a busy nurse went from having knee and shin pain to finishing her first ultra run:

How to overcome nagging knee and shin pain & prevent injuries WHILE continuing to get stronger in running
How to be able to train for your next big goal if you only have 1 hour a day to train?
How to gain confidence that YOU CAN finish your race despite of busy schedule & training challenges
Does taking magnesium and collagen supplements help with knee and shin pain?
What to do to wake up without being sore a day after the big race
How to get the training in when you have a super busy and stressful work schedule
What can you do to not give up on your goal especially when fitting in & executing training is so hard
12 miles into the Chicago marathon knee started hurting…
“I was so surprise that I woke up with zero soreness next day”
“It was surprising to hear my very fast friends telling me i’m fast”
“my kids and hubby were so happy knowing I made it”
“I’m still in awe of how I made it to the Cut-off time with only 7 weeks of training. 55k (34.5miles) was tough. Many had crossed the finish line but got DNQ (Did Not Qualify)”

In this episode, Coach Shangrila talks with Ngina, a mother, wife, full-time nurse, triathlete, and an ultra runner who took on 70.3 Oceanside and Zion 100 miler back to back at the beginning of this month despite being scared of the ocean waves. Zion 100 this year is her comeback from last year's DNF due to ankle injury and knee pain.

1st in AG [50-54] on her 1st 100 mi run in Zion Ultras on April 9th
70.3 PR with an ocean Swim (1.25 mi): 46:50 @2:13 min/100y PR / Bike (56-mi): 4:07:18 / Run (13.1-mi): 2:45:11 mins on April 2nd

In this LIVE training we will be discussing:

How to balance being a wife, mother, full time nurse, triathlete & ultra runner
What to do when you are nervous about the ocean waves
How to keep from getting overwhelmed and nervous
What to do to not burn yourself out in the process and not second guess if you are putting in enough hours
What to do to adapt to changing weather conditions
How to train for a triathlon and a long endurance run at the same time
What did she do to recover fast when she only had 7 days between her 2 big races
How did she achieve optimal nutrition for both of her races

In this episode, Coach Shangrila talks with Ken from California, who shares how he was able to go from being a strong sprinter to finishing IM 70.3 Oceanside with only a month of training.

The power of a “Can Do” attitude in making almost impossible goals be possible
How an “Old School” type of athlete can adapt and incorporate technology (e.g. Garmin, Training Peaks, etc.) in training
Translating the “yes” commitment into consistent actions and not letting doubts creep in during training despite of unexpected circumstances or a busy daily schedule - Progression of training on how to clip and unclip cycling shoes on top of building endurance in cycling for a hilly 70.3 course. - Learning the proper running technique in order to make running easier - How to feel strong all the way to the finish line with a solid nutrition plan - Incorporating triathlon training with Spartan training
Building swim endurance in the ocean
Listening to what your body is telling you and being proactive

In this episode, Coach Shangrila Rendon talks with power couple Tom & Sharon, and Mom & Son Gloria/Mario about how to beat your PR & train together with your family without losing your mind. - Do you feel that your family member is not listening to you or you are being misunderstood. And what can you do about it - The nutrition that works for you may or may not work for your family and what to do about it - How did a 57 year old novice runner recover fast & complete 150 miles of running in 1 month as well as successfully finish the Dopey challenge running 5k, 10k, half marathon & full marathon back-to-back in 4 days without injuring herself and with only 16 weeks of training - How can you encourage a family member to want to exercise - What NOT to do to continue enjoying training with your family member - How to not feel low energy and hit the wall from heat and exhaustion, especially during the last miles of the race - How to dial in your nutrition - Proper Breathing technique when running and how it affects your performance - What to do if you’ve plateaued in running - How to deal with foot arch, ankle and/or low back pain when running?

In this episode, Coach Shangrila talks with Leo & Andrea about how to stay on track with health goals through physical & mental training despite surgery.

How to deal with the disappointment and worry of needing a surgery
What to do to continue being on track with health and fitness goals during this process
How to physically and mentally prepare for a surgery
How to speed up recovery after surgery?
Torn acl, meniscus, partial knee replacement, disc replacement, shoulder surgery, training injuries…
The toll of negative self-talk, doubts, not knowing what to expect, fear of re-injuring oneself
The fine line between having a strong mindset vs knowing when is the right time to push beyond physical limitations
Aiming for Ironman after a bike accident, surgery for Andrea or after multiple surgeries for Leo
How to resume training after surgery
How to transition from “Can I do an Ironman even after my surgery?” to “I can do an Ironman”

In this episode, Coach Shangrila talks with Erik, who shares his experiences crushing back to back races while making an impact in his community.

How a busy father of 4 is crushing his back to back races while making an impact in his community... - What did it take to qualify for Boston marathon on 2nd marathon? 3:13:53 / 7:24 min/mile

What training approach did Erik use to qualify for Ironman World Championship Kona on his 2nd Ironman Coeur D'Alene?
How did Erik manage to finish Rim-to-Rim-to-Rim ultra run (42 miles w/ elevation gain of 11,500 ft), achieve a 5-hour 70.3 AZ finish time and an 11-hour IMAZ finish time all in 5 weeks?
How to manage time and balance being a father / run his own business / train for triathlons without losing his mind
How to continually get stronger in all sports and proactively stay injury free, while having fun and spending time with his family
How to make an impact to the community despite of an already busy schedule
What does it feel like to finish Goggins 4 x 4 x 48 challenge

In this episode, Coach Shangrila talks with Melissa who shares her experiences going from lacking motivation, feeling stuck and self conscious to building good sustainable eating habits, feeling fantastic after working out and gaining momentum on her way to a dream goal of finishing an Ironman.

Building good sustainable eating habits instead of focusing on limiting, dieting and eliminating
How to regain your health back after loss of loved ones, COVID and other life struggles
Renewing that love for sports and working on your dream, e.g. completing a full Ironman.
What if you love food/culinary and have a wine business… Is it possible to develop good habits while being around it?
Feeling self conscious about being top heavy
How to establish a consistent solid training and nutrition plan that’s easy to follow
Progression from not working out to finishing 4.3 miles.
Melissa: "I haven't finished 4.3 miles in over a year! Just hit me! Feeling fantastic! Tired, but fantastic!"
How to break out of lack of motivation and feeling stuck
How to get your family be on board with your goals in triathlon

In this episode, Coach Shangrila Rendon talks with Archeila, Stephanie and Korie, who shares their experiences going from lacking confidence about swimming, avoiding the pool or anything related to swimming, and not knowing how to improve in swimming to becoming much more confident athlete, now eager to race triathlon, and are enjoying swimming.

How to overcome lack of confidence, dislike of and fear about swimming

Transitioning from lack of confidence, avoidance of going to the pool, embarrassment of not knowing what to do… into feeling confident and enjoying swimming
What specific steps to take to improve in swimming
“I really want to try out triathlon but I don’t know how to swim.”
“My cycling and running is fast. I’d have a great time, if swimming wasn’t holding me back. I’m always trying to catch up after the swim…”
“Swimming is so technical and confusing. I am trying all the drills but I feel like I’m not making any progress”
“I struggle with swimming. I wish I learned to swim when I was a kid. Maybe then I wouldn’t feel anxious about it… “
“I’m worried I won't meet the swim cutoff time…”

In this episode, Coach Shangrila Rendon talks with Julie, Scott and Mark, who shares their experiences going after their dreams this year.

Mark finished the California International Marathon (26.2 miles) with a 2:59:13 time (@6:50 min/mi) with 7 weeks of coaching despite of prior challenges e.g. knee pain and illness
Julie finished the California International Marathon (26.2 miles) with a 3:17:03 time (@7:31 min/mi) 3 weeks after beating her half marathon PR with a 1:34:20 time (@7:12 min/mi) and winning 2nd place in her age group despite of some limitations on her back
Scott finished his first Ironman in Cozumel with a 11:30:16 time, achieved a 70.3 PR of 5:37:48 and Boston Marathon finish within 10 days despite of very busy schedule, travel and prior issues e.g. plantar fasciitis, knee pain, bursitis, hip issues
“When I signed up for Ironman Cozumel my goal was to finish. My goal time was 13:06 and I didn’t think that was achievable… yet I finished my first Ironman in under 12 hours”
“I wasn't sure about hitting 7:10 min/mile half way so I didn't force myself to slow down in the beginning and just went to the flow. Am so happy. This was an unexpected finish. I honestly didn’t believe I could”
“Not a chance, I didn’t even know I was capable of qualifying when I was healthy. Just surprised myself.”

In this episode, Coach Shangrila Rendon talks with Mauricio from California, who shares how he finished his first Ironman and then beat his 1st ironman finish time by 1.5 hours after training without Garmin, wetsuit, or cycling shorts.

Committing to racing a full marathon without racing a 1/2 marathon first
Completing a double century ride without finishing a century ride first.
Committing to racing a full Ironman without racing a sprint, Olympic or 70.3 first.
What Mauricio did differently in order to beat his previous swim time of 1:39:48 with new current PR of 1:10:13 on the same course with minimal open water swim practice... He disliked the cold open water and trained mostly in the pool.
What to prioritize when doing triathlon with a limited budget
How to not hate rain on your Ironman race day and use the rain to gain speed in the race.
Training for triathlon not because you like it but because it challenges you.
Beating full Ironman PR by 1.5hr 2 weeks after beating full marathon PR by 1hr. How did he recover fast and still beat his PR?
How did he achieve optimal nutrition on his recent full marathon to beat his PR

In this episode, Coach Shangrila Rendon talks with Julie about how she came from being a novice marathon finisher to now competing against the fastest runners around the world with only FOUR (4) YEARS of marathon running experience.

Phoenix Marathon (2018): 3:42:01 @ 8:28 min/mile
Current Marathon PR (2020): 3:19:30 @ 7:37 min/mile
Current Half Marathon PR (August 14, 2021): 1:38:06 @ 7:33 min/mile

In this episode, Coach Shangrila Rendon talks with Tom from California, who shares his experience becoming a stronger runner at 64 with only 9 weeks of training.

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

Finally discovering the remarkable effects of combining proper running technique + drills + body maintenance + nutrition to become a faster runner within 9 weeks after 16 years “regular” running
Proving that quality in training supersedes quantity (years) of training experience AND that “age is only a number.”
Deciding to qualify for Boston Marathon at 64
Feeling excited executing 8 min/mile sprints only a week after finishing a strong full marathon
How to not cramp during a full marathon especially after mile 20 🧐 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

In this episode, Coach Shangrila Rendon talks with Rodrigo from Boston who came from a running background and also wanted to be a triathlete.

Rodrigo is now officially a strong triathlete, after completing his FIRST Ironman 70.3, Maine:

TIME: 5:44:19
SWIM (2112 YDS): 39:07 MINS @ 1:51 MIN 100/YDS
BIKE (56 MI): 3:01:28 HRS @ 18.33 MPH
RUN (13.1 MI): 1:49:03 HR @ 8:04 MIN/MI
Where to start with swimming and cycling?
How do you balance your time among the 3 sports, family and work?
What should I look out for when transitioning from running to all 3 sports?
How can I place at the top of my age group as a triathlete even though I’m new in the sports?

ABOUT COACH SHANGRILA

Shangrila Rendon is 2x Guinness World Record Holder (2020 & 2015), Best-Selling Author, Motivational Speaker and Triathlon/Endurance Coach with many triathlon & swim certifications. She helps busy athletes from around the world become strong triathlon finishers achieve their biggest dreams in sports without putting themselves at high risk of injury.

In this episode, Coach Shangrila Rendon talks with Danica from North Dakota and John from California joining us, who will share their experiences finishing IRONMAN 70.3 Indian Wells - La Quinta.

How to plan for your race so you perform at your best without wasting time on unimportant details?
What to do with low back pain, nerve pain in leg, plantar fasciitis when you experience it in training?
What to do so that you don’t end up cramping at the race?
How do you dial in your nutrition?
Is riding and swimming indoors enough to train for 70.3?
I’m borrowing my dad’s bike; will that work? Or should I invest in a nice bike before I race a 70.3?
The open water is known to be very cold but I don’t have access to open water. What do I do?
How can I make sure that my training is pushing me just enough to do well at the race without overtraining myself?
What if my nutrition bottle dropped during the race, what do I do?
How do I know if I'm drinking enough?
How do I know what my speed targets should be for every part of the race?
How to deal with fatigue and heavy legs on the run?

In this episode, Coach Shangrila Rendon talks about what 2 Strong Ironman finishers, Myra & Mark did to get faster in swimming without feeling shoulder pain or seeing a swim coach in-person in 30 days.

What you can do right now to reduce or not feel shoulder pain so that you can enjoy swimming?
How can you get faster in swimming within 30 days without seeing a swim coach in-person? - Is it possible to still swim even after shoulder surgery?
Is it possible to self-coach and correct your technique when swimming? - I've been going to masters swim and my pace plateaud, what else can I do to improve?
I have a 70.3 coming up, how can I increase my confidence in open water swim?

In this episode, Coach Shangrila Rendon asks how Scott from Georgia, a family man with 2 kids and a demanding job, was able to overcome being injury-prone and actually set a 70.3 PR and become a Boston Marathon finisher in just 4 months.

During the show, we will talk about:

How to solve nagging pain & prevent injuries WHILE continuing to get stronger in swimming, cycling and running
How to overcome plantar fasciitis, knee pain and hip issues
How to maintain manageable stress at work, traveling for races, kids/family, training and racing
How to continue building the confidence that you could achieve anything you put your mind on
How to execute strong finishes on back-to-back races

Coach Shangrila asks Scott how he was able to:

Finish 5 races in 5 different states within 7 weeks.
Achieve 70.3 PR of 5:37:48 and Boston Marathon finish within 10 days
Recover and get back to being healthy and strong after COVID vaccinations and being struck by lighting while swimming in open water.

In this episode, Coach Shangrila Rendon asks how Javey from Texas who works in healthcare, does property management on the side and is very active in the community, how he was able to:

Complete his first double marathon (52.4 miles) while raising funds for kids with disabilities and special needs when he turned 52. He raised at least $10k for Texas Lions Camp
Overcame his trauma and fear of drowning and open water swimming
Recently beat his personal record and completed 2 days of back-to-back cycling in the mountains (Day 1: 75 miles w/ 4k ft elevation gain averaging 175 W. Day 2: 6 miles w/ 1500 ft elevation gain @ 235 W).
Come from not knowing proper swim technique, dependent on the snorkel, swimming at 2:30 min/100 yards and now averaging 1:50 min/100 yards.
Complete 12 half marathon in 12 days with average time of 2:16:51 while staying injury free
Win and place top of his age group in triathlon
Continues to beat his personal records in swimming, cycling and running

During the show, we will talk about:

How to face and overcome your fears so you are not afraid of anything
Time management and how to handle more and bigger goals even when your schedule is already full
How to learn a new sport and maintain a manageable level of stress
What to do to not get sick and injured while increasing your training volume

In this episode, 52 year old Champion Leah Goldstein shares with us her story, strategies and tips about making history, winning and setting no limits despite of any challenges. LEAH GOLDSTEIN - the one and only female in the history of Race Across America (RAAM) to win FIRST place overall (2021) in the solo division (beating all female and male cyclists).

"Don't be afraid to push yourself within your limits because that's what we do. That's what life is.. to live. Not to wait until you die.. So do everything you can in this lifetime and you'll achieve whatever you want as long as you put your mind and heart into it."

What does it take to win and make history?
Breaking through negative self talk
How was Leah able to overcome and recover after several bike accidents?
How to overcome impossible challenges?

In this episode, Coach Shangrila Rendon interviews solo Uberman finisher, multi Ultraman, Tour Divide, Double Decaman finisher, Legend Giorgio Alessi

Inside this interview:

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

In this episode, Coach Shangrila Rendon asks Steve how he is getting stronger and faster despite having a plate and screws in his foot after a reconstructive foot surgery. How he is training for 70.3 despite having his left ankle swell up about 1.5 size of his other ankle from exercise.

Inside this interview:

Going from thinking I can't run because I have a plate and 9 screws in my foot to thinking I can finish a 70.3
How Steve finished his first century ride on a spin bike, riding for 5 hours in a gym alone with no tv
"Drinking the triathlon koolaid" and realizing I could do so much more
From not being able to finish a 400 yards swim to finishing 3000 yards
“Living with the dark passenger that lives within each of us and prevent us from moving forward”
What happens with motivation when things are in shambles

In this podcast, Coach Shangrila Rendon asks Katy how she was able to beat her Ironman personal record (PR) and place 11th in her age group (AG) Post ACL & Meniscus Surgery. How was she preparing and training for it despite challenging physical limitations.

Inside this interview:

Going from feeling fearful of running because of exercise induced asthma since childhood and not being able to breath to finishing a hilly full marathon
Scared of screwing up my knee after surgery
Learning to pay attention to the small things. Early symptoms. Proactively knowing what's gonna happen.
Figuring out how hard I can push myself before it becomes unsafe.
Going from 2:10 to 1:50 seconds per 100 yards in swimming
Having a support system. Having someone that believes in you more than you believe in yourself.
Not always taking what the first doctor says as the end story.
Dealing with physical limitations

In this interview, Coach Shangrila Rendon listens how Fanny Hollingshead overcame her Shin Pain and is now winning Back-to-Back Triathlon and MTB Races

During the LIVE show, we will talk about:

How Fanny was able to go from a 11 min/mile run pace while feeling nagging shin pain to placing in her age group without experiencing pain
When should pain be addressed?
What is Body Maintenance and why it matters?
How Fanny used targeted strength training to address the root of what was causing the pain
What effect did correcting the technique have?
How did it feel to place 1st in age group in the Oregon Triple Crown race with 7073 Ft Elevation Gain

In this episode, Coach Shangrila Rendon asks how Gloria Isela Vazquez from Texas, who started from ZERO triathlon experience, finished her 1st ocean swim & 1st sprint triathlon races without a wetsuit on the same weekend and with only 1 month training without injuring herself.

During the show, we will talk about:

How to gain confidence for swimming in the ocean?
How did Gloria find the courage to commit to something that seemed so out of reach just 1 month ago?
What did Gloria do to go from nervous and scared to confident?
How did it feel to achieve a 3-month goal in 1 month andwhat was required to do it?

ZERO experience to a gutsy, go-getter very confident triathlete WITHIN A MONTH!!!

1000 meter ocean swim Toyota Legacy finisher without wetsuit
FIRST sprint triathlon finisher without a wetsuit and also in the ocean. 600 yards 🏊🏻‍♀️, 12 miles 🚴‍♀️, 5k 🏃🏻‍♀️
Injury free and with unstoppable mindset

In this podcast episode, Coach Shangrila asks a busy single mom with a full time job how she placed 1st in her age group on her 1st half Ironman while also starting her own business at the same time.

During the interview, we talked about:

What helped her mindset and staying grounded considering all the commitments that she has on her plate
How was she able to ramp up from swimming only 1k yards as her longest distance to swimming up to 3 miles with very limited access to pool?
How was she able to overcome her dislike of cold temperature and fear of creatures/plants in open water?
How did she train and win her age group on top of everything that she was doing?

In this episode, Coach Shangrila Rendon interviews expert Orthopedic Manual Therapist Janise Alcantara, PT, CMPT, Dsc(c) about the topic of lower back pain.

Here are some of the questions covered:

I'm having sciatic pain on my low back after hours of running. What can I do now while I look for doctor?
Constant pain on my back and taking Advil isn't helping. Any other suggestion?
How about SI Joint injections? Do you recommend steroids?
I strained my low back last week. Besides resting on weekend, muscle relaxer, pain meds, TENS unit and chiro visit, any other suggestions I need to do?
When do I know when to get professional help or get an MRI?
Is my low back pain connected to weak gluteus?
Why do I feel low back pain on right side and not on other side?
When do I apply warm compress? How long? What does it do?
What's a Redcord Neurac? Will seeking for PT who's experienced on this help?

On this interview we talked about:

The most common misconceptions about having a strong back and core
Should you move if you have lower back pain?
How does your hip or gluteus contribute to back pain
Is an MRI always necessary?
How do you know what you need to target when you have back pain
Is it ok if I crack my back myself?
What to do when you feel shooting pain when running?
Pain after swimming? What might be causing it?
Sciatica after sitting. What might be the issue.
Supplementation
Does the amount of sleep matter?

In this podcast episode, Coach Shangrila Rendon interviews Dr. Brendan Meany, EdD, who specializes in sport & performance psychology about how to manage Performance Anxiety in Triathlon and Endurance Sports.

During the show, we talked about:

How to approach self-talk to manage anxiety
Mental Toughness, Resilience Training, and Intrinsic Motivation
What are the different relaxation methods to help you manage anxiety.
How do you integrate these methods to become a habit?
How does one go through "tapering" weeks. It seems to affect me.
Emotional/Stress eating, meds, ...

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

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

In this podcast episode, Coach Shangrila Rendon interviews a well-accomplished athlete & solo racer of Transamtri, Michele Santilhano, about committing to huge goals.

Inside this interview:

Committing to this huge goal.
Making a difficult decision. the process and considering all the parts
Challenges and how to overcome them?
Noticing what the body is saying
Tapping into the limitless potential any of us has
Planning for racing Transamtri

In this podcast, Coach Shangrila Rendon interviews Ivan Blazquez, plant-based personal trainer, nutrition expert, former pro-physique athlete, triathlete and researcher about how to use the nutritarian-vegan diet as a strong athlete.

These are some of the items that we discussed:

What should I eat before race day if I’m trying to eat healthy on a plant based vegan diet?
Why should someone consider a vegan diet?
Should I be afraid of bulking up if I lift weights as a triathlete?
How much should I eat during a race?
Superfoods you didn’t know about that improve your vo2 max
Doing both triathlon and strength training at the same time
What’s the best food for fast recovery after a race?
Foods that improve your sleep and make it easier to fall asleep
Best foods I should eat to be healthy
What about vitamin B-12

In this podcast, Coach Shangrila Rendon interviews 5 inspirational triathletes who were held back by their swimming ability in the past. How all of them were able to overcome their challenges and train to be good swimmers.

In this episode, we will cover:

How was Javey able to overcome his trauma of drowning and train himself to swim at a 1:50 min/100 yards pace.
Tools Cruz, Rodrigo, Javey, Fanny and Naga used to transform themselves into fast swimmers
How are they able to use the 80/20 principle and see results even through they are very busy and don’t have a lot of time to train
What did they do to gain confidence in themselves and not be fearful / anxious
What method did they use to learn how to breath bilaterally

In this podcast, Coach Shangrila Rendon interviews a Physical Therapist, Dr. Michele Rebozzi, PT, DPT, OCS specifically about KNEE PAIN.

Listen in and find out what you should do if your knee hurts.

Here are some of the questions covered:

When do we know when knee pain is serious?
When should you see a doctor?
What to do if your movements are limited?
What to do if your pain is increasing with time not decreasing?
How long should I wait and observe to decide to see someone about it?
Which specialist should I see? How can I tell if they are any good?
What is an orthopedic surgeon likely to tell you as treatment for knee pain?
What exercises can I do that will help?
Top 3 things I should do to resolve and prevent knee pain?
Why is video cycling analysis and run analysis a good idea?

In this episode, Coach Shangrila Rendon interviews Mark Villanueva about how he was able to go from 4hrs 40 mins to 3hrs 33 mins full marathon (LAM) finish time, 1:50 min/100 yards to 1:30 min/100 yards at Alcatraz swim and from 19% body fat to 8% body fat.

How did he do it??? Listen in and find out!

In this episode:

From zero training to running the LA Marathon in 3hrs 33 mins
Swimming Alcatraz at a 1:30 min/100 yards pace
Learning how to cook food
Adjusting macros, balancing carbs, protein and fat.
The most important thing you need to know about getting to a body fat percentage you want
Key mindset
Experiencing the change in energy
Identifying triggers that sabotage your results
Looking at the people who influence you
Setting goal and having deadline
Practicing discipline and patience
Being surrounded by people that will help achieve your goal

In this episode Coach Shangrila Rendon interviews a busy family man about how he Qualified for Boston & Finished his 1st Ironman with only 5 Months Training.

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

In this episode Coach Shangrila Rendon interviews ultra-endurance Christian leader, family man and host of Ultra Cycling show Justin Too about how he is Building the Ultra Cycling Community with a Purpose.

Listen in and get inspired by what's possible when you realize you already have everything you need to fulfill on your mission.

In this episode:

not getting stopped by things you can't do
thinking globally but acting locally...
what's the most difficult thing about racing RAAM
learning what my true passion and purpose is
how to get things done without a lot of time

In this podcast episode Coach Shangrila Rendon interviews endurance sports legend Steve King about how to achieve the Flow State as an endurance athlete.

Listen in to find out how to bring the best of you even when everything is going wrong.

The mental/psychological aspects around being in the flow state
The opposite – being in a state of self-sabotage
Having a perfect race
Pulling the "I can do it" out of yourself
Dealing with trauma and addictions
Emotional freedom technique

In this podcast Coach Shangrila Rendon interviews a registered dietician and triathlon nutrition expert Jeff Rothschild, RD, MS, CSSD on what to eat before training.

Listen in to find out what to eat before exercising so you don't feel weak afterwards and have the energy you need.

Here are some of the questions covered:

Do you burn more fat if you work out first thing in the morning without eating?
Are there any additional benefits for doing a fasted high intensity interval workout? Does the performance change?
Eating for a short vs endurance training?
Solid vs liquid foods?
Does grams per hour depend on my race finish time?

In this podcast episode Coach Shangrila Rendon interviews two-time Race Across America (RAAM) Finisher Brian Toone on Self-Support Endurance Cycling and cycling gadgets.

Besides being a Mathematics and Computer Science professor Brian is an avid self supported bikepacking and adventure cyclist. If you've been thinking about endurance cycling, bikepacking, cycling self support or racing RAAM Brian has done all of these things and is kind enough to share his insights, strategies and gear considerations in this podcast.

Meet Erik, a dad of 4 kids, who runs his own business, and takes his kids for outdoor activities every weekend and training for his 2nd & 3rd Ironman this year (CDA & IMAZ) with a goal to beat his best time by strategically putting in 1 hour or less on weekdays.

On this episode find out:

How is he getting faster and stronger with only 1 hour or less training per day on weekdays?
How is he able to stay "sane" with everything on his plate?
What does he do when unexpected events relating to his kids pop up?

Mom & Dad Triathletes often talk about the pressure and fears of not having enough time between training, family and work commitments. They are training for their Ironman but it seems impossible with all their responsibilities... Erik is generously sharing his strategies and discoveries to help you out.

Listen in on an interview with an inspirational triathlete Claudia and how she improved her swim pace by 15% in one month (from 2:51 min/100 yards to 2:26 mins/100 yards) even after Surgery while making sure her shoulder stays strong and injury free!

It can be terrifying... Going back to swimming after going through surgery and a serious shoulder injury. Find out how Claudia was able to overcome her concerns and doubts and not only get back to swimming but improve her speed.

Michael B of KTFS 107.1 FM news radio interviews Shangrila Rendon as she is cycling across America on her bicycle.

Find out about Shangrila Rendon's mission to give hope and help victims of abuse from this news fragment broadcast live on the Texarcana Talks with Michael B. on July 20th, 2020. This was on Day 14 of her 18-day journey as she was cycling through Mississippi.

As someone who had a horrible past and has gone through personal trials (child abuse, PTSD, suicidal ideation, alcohol addiction, eating disorder, assault and severe depression), Shangrila Rendon represents and stands up for abused women and children globally.

Shangrila Rendon is a survivor that was able to turn her life around through sports and become a Guinness World Record Holder (2015) as the fastest female to complete five Ironman distance races in five consecutive days. She is also a professional endurance athlete, a best-selling author and a triathlon/endurance coach.

Shangrila says: “I want to give hope to other survivors with a similar past that we can all transform our lives to something amazing and that life can be beautiful. I want to show that dreams do come true even if you don’t believe it at times of unbearable struggle."

On her adventure across America, Shangrila cycled through the desert roads of California and Arizona in over 100 degrees heat, made it over the mountains of Colorado, cycled through Texas, Arkansas, Mississippi, Alabama heading all the way across to Georgia.

She was cycling together with two other people – Transcontinental Record Holder Seana Hogan and John Kasbohm. In Alabama, 2x RAAM solo finisher Brian Toone also joined them on their route to Georgia.

Listen in on Coach Shangrila sharing her wisdom about the importance of your own experience.

Fighting demons and self doubt while doing something that's super hard.
When you are asking yourself "why am I even doing this?"
One question to ask yourself when you are about to throw in the towel.
What’s stronger than your negative feelings?

Listen in on two strong athletes sharing their experience doing and finishing their first virtual everesting cycling.

Find out how Sakthi finished the climb of 29.1K FT elevation gain without music, coffee or watching anything on tv, despite a history of 4 shoulder surgeries, 3 knee surgeries, 1 ankle surgery, and back pain. Learn the top 3 things he learned during the experience. Total elevation: 29.1K ft. Distance: 130 miles. Moving time: 17 hrs 53 min. Elapsed time: 18 hrs 46 min.

Hear Erik share how he finished his vEveresting climb despite working full time and having kids at home. Learn the 4 things that helped him out during the climb. Total elevation: 30.8K ft. Distance: 130 miles. Moving time: 16 hrs 47 min. Elapsed time: 19 hrs 21 min.

Athlete Question Answered: I'm feeling frustrated and discouraged with running... what should I do?

feeling like I've plateaued and can’t get faster
feeling like the training is not going anywhere
not enjoying my workout much

Athlete Question Answered: Why do I need sodium?

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

Athlete Question Answered: What if I missed a workout? What should I do?

What if I miss several workouts?
I'm feeling disappointed and bad
Will it effect my results on race day?
Should I carry over my missed training?
Am I unknowingly putting my body at high risk of injury?

Athlete Question Answered: How can I avoid emotional eating now that I’ve been working from home?

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

Athlete Question Answered: I’ve been cycling indoors. What do I need to adopt or prepare myself once I transition to outdoor cycling?

Listen to this short episode and find out what to expect, what you need to practice, what gear should you consider and what muscles you need to pay attention to.

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

Listen in on today's episode about adjusting to the current situation and dealing with staying at home.

Executing training to make the most of what you have...
Getting motivated now when all the races are cancelled and goals have changed...
Dealing with upset...

Listen in and hear 3 athletes share 2 good and 2 bad things they learned after finishing their run races.

Julie shares her experience finishing the Sprouts Mesa Marathon with a new PR of 3:19:30.

Amy reveals how she finished the Surf City Marathon top 16% in her Age Group.

Steve shared his experience doing the Pasadena Half Marathon while maintaining a 7:48 min/mile average pace.

"I'm having a hard time getting everything done for the day! I tend to postpone and procrastinate on the things that are important but hard for me to do. How can I get better at this?” In today's episode you'll discover how to accomplish more and stop procrastination.

Listen in on the latest athlete achievements call and find out the most important things athletes learned during their races. Sharing the good and the bad things that happened.

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.

Listen to today’s episode and find out how to increase mileage with swimming, biking and running at the same time.

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?

Listen in on the latest athlete achievements call and find out the most important things athletes learned during their races. Sharing the good and the bad things that happened.

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.

"I'm feeling pain while training! Should I stop or should I push through? My race is coming up!"

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

In today's episode, coach Shangrila goes over how she and some of her athletes were able to race triathlons even though they were on a tight budget.

Discover the considerations, tips and advice that worked for others.

In today’s episode, Coach Shangrila talks about ways of getting through triathlon training when an injury becomes one of the roadblocks.

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

Listen to Grace’s inspirational experience preparing for her first full Ironman Mont Tremblant with 3 months of training while still being on top of full-time job and family commitments

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

We, as athletes, mostly focus on winning or doing well in our races. However, have we thought of learning how to fail WELL and take the opportunity to learn whenever we fail? This episode will explore that subject.

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.

SWOLF... What is this term in Swimming? 🤔🤔🤔

In today's episode, Coach Shangrila talked about SWOLF scores - What does the number really mean? If the number is low does that mean we swim faster?

Added bonus! Shangrila also talked about how to make your workout efficient if you only have ONE hour to do it. 💪 Time to find out!

feistyfox #feistyfoxfire #tripodcast #triathlonpodcast

Do you get anxious when thinking about open water swimming? Today coach Shangrila shares a tip for how to start the process of overcoming that fear.

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

Recovery is one of the crucial elements you need to address in order to not get sick or injured when training and racing. During the call, coach Shangrila will discuss different methods of how to properly take care of yourself.

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

Listen in and hear 5 strong athletes share what they learned after finishing their races - Mulholland Cycling Challenge, Boston Marathon, OC Marathon, Borrego Double Century.

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

Listen in on coach Shangrila and Feisty Fox Athletes discussing how to improve Swim technique and how to choose the right race goal

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?

Listen in on a behind the scenes discussion of athletes talking about their training and race preparation.

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

Are you not 100% sure about your nutrition? Find out what to do when your race is less than a week away.

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?

Have you considered everything when preparing for your upcoming triathlon race? Today you can listen in on 3 athletes sharing their experiences doing their first and second Ironman races.

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.

Do you know how to prepare for your upcoming race? Today you can listen in on athletes sharing the top 2 good and bad things after finishing their races.

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