Épisodes

  • Swim Technique Drills. Helping or Hurting?
    Nov 14 2025
    "What if the swim technique drills I'm doing are actually making me worse?" In this episode, I’ll show you how to decode your freestyle so you’re not just working hard, you’re working smart. Listen to this before your next swim so you can stop wasting time in the pool, see what’s missing and finally start improving on purpose. This is for you if you’ve been drilling but not seeing speed gains and you want to swim smarter not just finish laps. This is 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.
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    34 min
  • Inspiring Moms Over 40
    Nov 7 2025

    In this episode, we talked with our athletes and moms, Kelly and Sarrah.

    We shared strategies, insights, and stories about how they trained to finish their races while staying on top of their family lives.

    - Balancing Family & Self-Care: Tips on managing high-pressure jobs, busy kids, and finding time for yourself. - Smart Time Management: Learn how to effectively use your available time in training for 70.3s, marathons, and qualifying for Nationals to continue to excel in sports while scheduling it around family activities and after-school lessons without family disruption. - Becoming a Role Model for Your Kids: Inspire them to stay active and love sports! - Staying Strong & Healthy: Hear how they manage weight, stay healthy, and stay on top of nutrition and rest.
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    57 min
  • From Zero to 1st Full Ironman in Just 9 Months with 10 Hrs Training a Week
    Oct 31 2025

    In this episode, we shared strategies, insights and story about how Gaye was able to finish her 1st Sprint, 1st Olympic, 1st 70.3 and 1st Full Ironman in 9 months while staying injury-free.

    - Starting from Scratch – what to do to go from barely swimming a lap to feeling ready for Ironman. Dealing with IT band issues and spine pain along the way. - Finishing an Ironman with 10 Hours of Weekly Training – what to do to work efficiently, smart training in your busy schedule & maximize every minute despite travel. - Injury-Free and Thriving – finish Ironman with zero injuries, using a holistic body maintenance approach. - Run Marathons during Ironman Training – training for Ironman and Marathon at the same time. - 1st Open Water Swim – preparing for your 1st open water endurance swim.
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    1 h et 3 min
  • How to Avoid Bonking During the Run?
    Oct 17 2025

    Struggling with bonking during the run leg of your triathlon? You're not alone, and there's a fix. In this episode, I answer a question from Janice (and soooo many others) about how to finally stop hitting that dreaded wall on the run. Inside this 16-min training, you'll learn: - How to avoid bonking on the run - Brick nutrition strategy (this is where most mistakes start) - What to track and tweak during training (so you stop guessing) Don’t let another race fall apart on the run. Let’s fix this now.

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    17 min
  • Why are swimmers with terrible technique still faster than me?
    Oct 13 2025

    “How is that swimmer with terrible technique still faster than me?” Sloppy strokes. Legs everywhere. Breathing looks messy. …and still, they pass you in the water. You ask yourself, "What am I missing?" You’re only seeing the tip of the iceberg. What you see: arm pull, kick, pace, is just a small piece. What’s underneath is the real reason they’re faster. Skills like breathing, balance, streamline, catch, pull, and even open water tactics, they make a huge difference, but they’re hard to see. In this episode, I’ll go over:

    - Why copying faster swimmers doesn’t work - The hidden skills that matter most and in what order to fix them. - How our Freestyle Formula combines technique, speed sets, open water skills, and distance to help you stop guessing and finally improve If you’re training hard but still feel stuck, this is why. And it’s fixable.

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    43 min
  • Get Faster on Your Next 70.3 & Cross the Finish Line of Your First Full Ironman
    May 23 2025

    In this episode, we talked with Cedric from California.

    We shared strategies, insights and story about how Cedric was able to break out of a plateau, finish his 3rd 70.3 with a huge PR and finish his 1st Full Ironman while staying injury-free.

    - Make Finishing 70.3 or Ironman a Life-Changing Goal – Take back your health, break past your limits, and see what you're truly capable of. - Cut up to an Hour Off Your Next 70.3 Time – Master proven training techniques that deliver results without burnout. - Break Free from Plateaus – Use smart, time-saving strategies to make faster progress toward your first full Ironman. - Reach Big Goals Without Sacrificing Your Life – Get your best 70.3 and complete your 1st full Ironman, even with a packed schedule and family time.

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    1 h et 9 min
  • Want to PR After 50? Stop Guessing & Start Training Smarter
    Apr 4 2025

    Want to PR After 50? Stop Guessing & Start Training Smarter

    In this episode, we break down the exact Smart Training Method that's helping athletes in their 50s, 60s, and even 70s get faster, train smarter, and stay injury-free.

    Are You Stuck Wondering If Your Best Days Are Behind You?

    - Have you been training for years, putting in the miles, but still not getting faster?

    - Are you realizing that what worked in your 30s and 40s isn’t working anymore now that you’re in your 50s?

    - Do you feel like age is catching up, and no matter what you do, your PRs seem out of reach?

    What if it's not about age? What if there's a smarter way?

    Join Coach Jeff, Bob and I (Coach Shangrila) as we share the breakthrough strategy that's worked for us and how you can do it too.

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    55 min
  • Finish Your 1st Full Ironman
    Mar 11 2025

    In this episode, we talk with Sheila. We share strategies, insights, and the story of Sheila finishing her 1st Full Ironman in her late 50s.

    Transforming Running: Going from hating running to learning how to run correctly so you love it.

    Good Habits: Building empowering habits for training and life.

    Mechanics: Uncover the small yet critical mechanical tweaks that can make a massive difference in your results and injury prevention.

    Iron Mindset: Forge mental fitness to tackle stress, avoid drama, and achieve newfound confidence levels.

    Tackling Physical Challenges: Learning how to manage known physical challenges (e.g., Morton's Neuroma, frozen shoulder).

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    1 h et 4 min