If you started swimming to stay healthy but now feel that quiet urge to see what you're really capable of...

If you’ve been swimming for years and your pace hasn’t improved in forever... If your breathing still feels awkward or unbalanced… If you're unsure about coming back to racing triathlon because you zigzag all over the course and can't stay on track.

This episode is for you.

Because swimming for health is where many start.

But that competitive spark... the drive to swim smoother, get faster, and finally finish your first 70.3 strong, that’s where the real momentum begins.

That’s where it gets fun. And that’s what this training is about.

How can you get faster? Or can you still get faster even when you're now in your 60s?

And in this episode, we’re going to discuss:

✅ How to drop 30+ seconds per 100 yards off your 2,000-yard pace even while breathing bilaterally ✅ How to correct breathing, streamline, and pacing so your stroke holds up for longer distance ✅ Why “just swim more” is bad advice and what actually builds confidence ✅ How to build navigation skills in the pool so you stop zigzagging in open water

This is not just for athletes in their 60s.

It’s for anyone who's stuck, out of rhythm, or scared they’ve already peaked.

Even if: 😣 Your back aches at times 😣 You default to one side because breathing feels off 😣 You’ve attempted a 70.3 but didn’t finish 😣 You’ve been told to just “keep swimming” and nothing’s working

We’ll show you how to fix the real bottlenecks and train smarter, not harder.

What if your Ironman dream is the very thing that makes you a better mom, wife, and leader at home and work?

This podcast episode is for the high-achieving woman who's constantly balancing everyone else's schedules and still dares to dream big for herself.

We’ll show you how to:

- Train for your Ironman dream, marathons and triathlons while staying injury free - Build a time-efficient plan around work, family, and real life - Manage energy, prevent injury, and keep momentum even on hard days - Stay connected to your goals and become the role model your kids will never forget

🏃‍♀️ And for runners training for their first full Ironman or marathon, we’ll show you how to keep your body strong and your schedule balanced.

YES, even with full time job and kids!

Because you don’t have to wait another 10+ years until the kids are grown or you’re an empty nester. It’s about alignment and giving your goals the structure they deserve.

Let’s redefine what it means to go “all in.”

If you’re gassed after 1 lap but still dream of Ironman, this episode is for you If you’ve ever seriously considered downgrading your race, just to avoid the swim…

Then you need to be here.

Because 3 months ago before his 70.3, Cody was exactly where you are now.

😖 Cody shared “Could only swim 25 meters, couldn’t breathe." 😖 Struggled with breathing, drag, and rhythm 😖 2 jobs, limited time, tight on budget 😖 Had NEVER swam in open water

Fast-forward, in 3 months, he crushed the 1.2-mile ocean swim in his first Ironman 70.3. 💬 “You may not feel ready, but if you keep showing up with what you’ve got, God will meet you there and breathe His strength into your small start.” - Cody

✅ You’ll learn:

- How Cody went from stopping every 25m to swimming 1500 yards in open water in 2 weeks - Why stamina isn’t just about endurance and what actually builds it - How to train smart with 2 jobs and limited open water access - The mindset shift that made 70.3 feel possible - This training isn’t about Cody. - It’s about what’s possible for YOU when someone finally shows you how.

Because the truth is: 👉 You don’t have to be confident to commit. 👉 You just have to show up and leave room to grow.

Think you can’t run a sub 1h 40min Half Marathon because of pain, weight, or just starting out?

It’s time to crush those limiting beliefs and see what’s possible.

You don’t have to settle for just finishing. Whether it’s your first half marathon or your fifth, you have the power to crush it, without pain and without the limits you’ve set for yourself.

I’ve heard it all before:

"It's my first official half marathon. I just want to finish." "I have weight to lose." "I ran my first half marathon in nearly 3 hours." "I’m struggling with pain or discomfort. I'm taking it easy on my workouts. Just zone 2."

But honestly, none of that matters when you're training smart.

It’s not only about where you are right now... It’s about where you’re going. And if you believe in yourself, the possibilities are endless.

This episode is for those who want more. We’re not just talking about finishing. We’re talking about thriving.

👉 If you’re struggling with your pace, your weight, or injuries, this training will change the game for you. 👉 Whether you’re aiming for a sub 2-hour half marathon or even sub 1:40, this training is for you. 👉 If you’ve ever doubted your potential, we’ll show you how to unlock it.

Here’s what you’ll learn today:

🏃‍♀️ How to train for your first or fastest half marathon without overtraining or risking injury. 🏃‍♀️ How to tackle any pain, from foot, knee, hip, hamstring, groin to IT band, with targeted strategies that keep you running strong. 🏃‍♀️ Build strength, speed, and confidence even if you’re just starting out or dealing with weight or pain. 🏃‍♀️ Smarter fueling, recovery, and technique to make every mile easier.

This isn’t just about finishing a race. It’s about creating the best version of you: strong, confident, and unstoppable. So, if you're ready to break through your limits, join us!

In this episode, Coach Shangrila and Vineta talk with a working mother in her mid 50s who beat lack of energy, bloating, body aches and foot pain on her journey from zero triathlon to her first Ironman 70.3 finish while staying injury free.

We discussed:

- Overcoming menopause challenges: Bloating, body aches, and lack of energy.

- Improving body composition: Metabolism, re-gaining strength, and addressing foot pain during menopause.

- How to handle self-doubt: When aiming to finish your first 70.3 in your 50s.

- Managing training time: Balancing a move to a new home, work, and family commitments.

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.