A friend once told me, “You’re lifting your head, sinking your legs, and yikes… you’re zigzagging in open water.

With your speed right now, you’re going to be in trouble meeting the cutoff time.”

Then he added, “Just do drills.”

That stuck with me. So I did.

When I eventually decided to get a coach, more drills showed up in my plan. Side kicking, catch drills, breathing drills.. and more.

I couldn’t really avoid the drills, so I did them.

Determined. I’ll do whatever it takes to become a better swimmer.

The truth is, at that time I had no idea why those drills were there, what problem they were supposed to solve, or even if I was doing them correctly. I just followed the plan because I was committed and willing to work hard.

But despite all that effort, my pace didn’t really change. Swimming still felt hard. I was still slow. And I definitely didn’t feel confident in the water, especially on race day.

Fast forward, after coaching thousand of swimmers and triathletes remotely and in-person, I realized how common that experience is.

I hear the same thing over and over again: Athletes doing the drills. Putting in the time. But feeling like nothing is really changing.

They’re still stuck. And eventually they ask the same question I once asked:

“Are these drills even helping me… or are they making me more stuck?”

Not because they aren’t working hard. But because something important is missing from how most athletes approach drills.

And when that piece is missing, it can feel like you’re doing everything you’re supposed to do in the pool… yet progress stays frustratingly slow.

In today's episode, I’m breaking down: ☑️ why drills sometimes stop working ☑️ why triathletes repeat the same problems for months ☑️ how to recognize when it’s time to change focus

If you’ve ever felt like you’re putting in the effort but still not seeing the progress you expected in the water, this will make a lot of things click.

70.3 Reality Check: Are You Really Ready for Race Day?

Doing a 70.3 this year? Don’t get blindsided like I did.

Finishing the distances ≠ being race-day ready.

In this episode I'm walking you through the 70.3 Readiness Reality Check so you don’t make the same mistakes I did:

- Why even fit athletes STILL fall apart on race day - What most training plans and coaches don’t teach you - How to score yourself with OUR 70.3 Readiness Reality Check and find your real gaps 📝 70.3 Readiness Scorecard link: https://docs.google.com/document/d/1-CEslWUgRWUkaBU9HOPHfzOmgvR1vTfohFV34-8kdAs/edit?tab=t.0

From Runner To Triathlete: Why Swimming Feels So Hard & How To Fix It

If swimming feels harder than running, it’s not you. It’s how you’re training.

Most runners bring this into the water:

• push harder
• go longer / do more
• fight through it

And that’s exactly why they end up here: “After 150 or 200 meters I feel like the CO₂ is building up…”

They're out of breath, gasping and have no control.

Even if they can swim 1000 meters or more in the pool… on race day, everything falls apart. And they're left wondering:

“I thought I was ready. Where did all that training go?”

What most athletes don’t realize is this:

📍 Swimming doesn’t reward effort or just show up the way running does. It backfires.

Together with Coach Vineta and Valerie, in this epsiode, I’ll break down:

• Why swimming feels so hard, especially coming from a running background
• Why doing more yards isn’t fixing it
• What’s causing that “out of breath” feeling and how to fix it so you can finally feel in control in the water

Using Valerie’s story as an example: After a year of swimming and being able to do ~1000 meters nonstop… she still felt like she was “gasping” after 150–200 meters. As soon as she took action and dialed in the way she trains, she was able to swim non-stop 1500 meters continuously feeling “relaxed and strong.” Her confidence went up. Swimming started to feel easier and she got faster.

But this episode is not just about Valerie. It’s about understanding why you can do the distance but still feel out of control.

If that’s you, this episode is for you.

3 Key Strategies from a Busy Single Mom Who Trained for Her 1st Olympic & Full Marathon, in Just 7 Weeks

Most athletes know the feeling. Balancing training with real life, wondering if the big goal is just too far out of reach.

Kristen, a single mom with two kids and a full-time job, had her eye on finishing her first full marathon this year and was already planning to race a 70.3 next year.

When she told me her 70.3 goal, I said: "Let’s boost your confidence for that by getting you a strong Olympic finish this year."

Then I asked, “If it were possible, would you want to do both this year?”

She hesitated, unsure if she could handle an Olympic distance on top of full marathon training. Then she said yes.

Before we started, the Olympic was in her “maybe someday” category.

In only 7 weeks, using 3 key strategies, Kristen was able to: 🏁 Finished her first Olympic triathlon with hilly bike course. 3h 21m, 5th in her division 🏅 PR’d her half marathon 🏃‍♀️ Her run threshold pace is 8:15 min/mile 🏆 Won her sprint triathlon 🚴 Biked 40 miles for the first time 🏊 Swam 2 miles for the first time

Crossing the finish line, she said: "I didn’t feel like I was dying. I feel great.”

She’s feeling confident and strong

The biggest difference: She stopped guessing and started training with a plan built for her busy life.

If you’re ready to see what’s possible for you, no matter your schedule listen to this episode.

Why You're Not Getting Faster Even with More Pool Time | Swim Technique Mistakes

“Why am I not getting faster even though I’m swimming more?”

If you’ve been showing up, putting in the laps, but your swim pace hasn’t improved—this episode is for you.

Coach Shangrila breaks down the 3 most common technique mistakes adult swimmers make that keep them slow no matter how much they train.

✅ Learn how to spot these key swim errors ✅ Discover what it really takes to fix your stroke ✅ Understand why swimming more isn’t always the answer

This episode is all about swimming smarter, not harder.

Finish Your 1st IM 70.3 from Zero in 5 Months with your Spouse, and Stay Injury Free.

Ever wondered if it’s really possible to train for a Half Ironman while parenting, working full-time, and starting from zero?

Christine couldn’t swim 50 meters without shoulder pain. Dre, her husband also had no triathlon background and had to travel a lot for his job.

Neither had finished a single triathlon before. Not even a sprint.

But in just 5 months, they crossed the finish line of a 70.3 together. They did it with no injury, in-person coaching and many years of triathlon experience.

This training is for everyday athletes, especially couples, parents, and late starters who want to do something big without sacrificing their health or family.

If you're nervous about your first 70.3 If you’ve been watching from the sidelines thinking,

“Maybe one day…”

Or If you're tired of training plans that don’t fit real life…

You’ll learn: - How Christine & Dre made it work with two kids and full-time jobs - How they trained smart despite knee and ankle pain, tight shoulders, and zero swim experience - What helped them go from “I hope I survive” to “We actually did it!” - Why you don’t need perfect conditions, just the right structure

“My knee kept swelling even after resting it for weeks.”

Hil is in his late 50s. After 3 years of limited activity from a spinal injury, he was excited to start running again.

But every time he ramped up, his knee swelled. Rest didn’t help. Starting slow didn’t work either.

Most runners in his shoes would’ve walked away for good but Hil didn’t.

Instead, he used the Smart Training Method, a system that integrates training, injury prevention/body maintenance, nutrition, mindset, and race strategy. It's the exact system I used to complete 23 Ironman in 34 days (2nd Guinness World Record).

Hil’s Challenges Will Sound Familiar:

-- 3-year break from training -- No structured pacing or run technique -- No injury prevention or recovery routines -- Long work hours, poor sleep, and inconsistent nutrition

🔥 And in just 5 months, he ran TWO hilly marathons injury-free (San Francisco & Sydney) after failing to stay consistent on his own.

What You’ll Learn in This Episode:

-- The training shift that stopped swelling in just 1 month after 4 weeks of failed rest -- What actually helped stop his knee, heel, & Achilles pain -- How he trained through setbacks without injury -- Why “just finishing” can backfire in comeback races especially for athletes over 50 -- What helped him drop from 10:43 to 9:36 min/mi pace safely

Let’s get you unstuck for good.

“For 38 years this goal haunted Teddi.”

Not the bike. Not the run. The SWIM. 😟

She wanted to complete a triathlon for decades, but one lap left her exhausted. During our first conversation, she admitted:

🗨 “I’ve been too afraid to swim and honestly didn’t think I could do this.”

That’s where many adult athletes get stuck. They’re disciplined, active, and mentally tough in every other area of life. Some have finished marathons, ultras, long hikes, or feel strong on the bike. But once they hit the water, it feels like all their endurance suddenly disappears.

In the pool, they’re stopping every 25, 50, or 100 yards depending on the day. Some can push through 500 or 1k but deep down something still feels off with their breathing.

They fatigue so fast that a short swim session can leave them completely drained afterward. Breathing feels chaotic, the heart rate spikes, and confidence disappears. So they try harder… and usually end up even more exhausted.

Most beginner triathletes don’t need more distance or speed work first. They need to first feel calm, safe, and in control in the water. That’s exactly what we’re teaching in this episode.

You’ll learn: ➡ Why swimmers gas out after 25–50 yards ➡ How beginners build endurance without overexhaustion ➡ How to stay calm instead of panicking mid-swim

Using Teddi's story as an example: she initially worried she’d be expected to swim long distances or push hard right away. Instead, we met her where she was. She started by swimming one lap at a time, needing rest after every 25–50 yards just to recover. Thirty days later, she swam 40 minutes nonstop and completed roughly 1,350 yards continuously with controlled pacing.

This isn’t just about Teddi. There are thousands of adults avoiding triathlon because swimming feels overwhelming, and most are far more capable than they think.