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.

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.

“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.

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.

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.

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).

In this episode, we talked with Justin from Michigan, dad of 4 kids, husband, family man & business owner.

We shared strategies, insights and story about how he was able to finish his 1st Ironman in under 13 hours while staying injury-free.

- How to get started & stay committed to training for full Ironman when you feel overwhelmed and find yourself making excuses