Set your goals!

You need to set, evaluate and reset you goals daily.


Set you athletic intentions and follow your path to athletic performance. The best way to accomplish this is through daily writing.


Crush today and everyday!

Do you Know How to Race Your First Triathlon?

Do you Know How to Race Your First Triathlon?


I never did.  To be honest, I though it would be simple.  Everyone knows how to swim, bike and run.  The joke was on me.  That day I learned:


  1. I can’t swim in open water;
  2. I was an OK at best bike rider (not a cyclist);
  3. High school sports did not prepare me for running;
  4. Its embarrassing getting passed by someone at least twice your age.


However, this was a day that changed my life. I became a triathlete and wanted nothing more that to go longer and faster.


This book “How to Race Your First Triathlon” was written to provide the new or newer triathlete real knowledge about racing your first triathlon.


Pick up a copy today on Amazon.


Don’t make the mistakes that I made.  Get to your first starting line with more knowledge than any beginner ever had.



When is there a perfect time?

Being a coach, I am always asked when is a perfect time to start training, perfect time to do a long distance race, the perfect time to (Fill in the blank).

Being completely honest, there is never a perfect time in anything. That is right. There is never a perfect time.

You need to trust your gut and feed on your instincts.

If you feel like now if the best time (not perfect) than go for it.

Don’t wait for the fictitious perfect time to come. If you do, you may never have the same opportunity later on.

Also, whatever you choose, don’t look back. Move forward and follow the path you are destined for.

Have a perfect day and take action NOW!

Greg Moriates

What’s important?

Do you know what it important to you? Do you really know?

Is it family, friends, health, wealth, etc?

You need to know what is important in your life to move in the direction of your dream.

What is important to you? Post below.

The realist Guide

I have been in your position.  I was a new cyclist once.  I though I knew everything.  Well, the fact of the matter is that I had no idea.


I am here to help you not make the mistakes that I made and look like a fool in front of many experienced riders.

As a matter of fact,  I have three other contributors that went through the same learning curve as I did and we want to protect you from going through the same learning curve.


I am here to teach you:

  • The basics of group riding.

  • What to wear.

  • What to bring with you on your ride.

  • What bike maintenance is.

  • How not to make a fool of yourself.

My goal is to help you make the transition in to cycling seamless so that you do not make a fool of yourself like I did and many others will!





Calorie Counting

Is Calorie Counting something that you should be concerned with?



Well I have to say, a calorie is a calorie.  If you are looking to gain weight you need to take in more calories then you burn, if you want to loose weight you need to take in less calories that you burn putting your body in a caloric deficit.

I found this great FREE calorie calculator.  Take a look.  It is helping me get down to race weight.

Just click the pic below and get on your way to your weight goal.


Perfect Multi-Vitamin Super Greens – Free Bottle

I have been taking Super Greens on and off.  Sometimes in powder form added to my smoothies and sometimes in a pill.  I do like the overall balance I feel.

However, I do not like the price out of my pocket.  Its seems crazy sometimes that we need to pay for performing at a higher level and have to pay a lot of money for some supplements that may or may not work.

 Sometimes you pay $50 or more for maybe a months worth of supplements and you see or feel nothing.  Nothing at all.

 Well I found this link for a FREE Bottle of Perfect Multi-Vitamin Super Greens.  Worth a shot for a free bottle.

Check it out by hitting the pic below.


SRAM Recall

SRAM indicated that you should stop IMMEDIATELY using their RED hydraulic braking system.

Hit the link


Triathlon Tip of the Week – Arm Turnover




If you had the opportunity to watch the Ironman World Championship and you watched the swim portion in detail, you will see that the arm turnover for most athletes in the front are a lot faster than you have likely been taught in the past.

We all fell for the trap of the gliding stoke mentality that if you make a long gliding stroke you not only minimize drag but you will go faster with less effort.  This is something that never made sense to me!

Lets swim slower to swim faster?

Think about that sentence in terms of cycling or running.  If I told you that all you have to do is slow down your legs to ride and cycle faster you would think that I am nuts.  They I would tell you to reduce drag and everything would be ok. Still would think I am nuts.

Well, my thought is that you have to increase your arm turnover rate in order to get faster in the pool.  It takes work and form practice through repetition just like in running and cycling.

First step to increasing your arm speed is performing a swim test such as the one found at swim smooth:

THE CSS (Critical Swim Speed) TEST:

1.Swim and easy 600 to 1000m warmup, including a variety of technique drills and a few short efforts to lift your heart rate up.

2. Perform a 400m time trial from a push.  Count your laps right and accurately time it!

3. Recover for 10-15 minutes including some easy laps.

4. Perform a 200m time trail from a push, again with accurate timing.

5. Easy Cool Down.

To determine your CSS pace is in time per 100m from your results, the easiest way is to use a simple calculator at or:

CSS (m/sec) = (400-200)/(T400-T200) Than convert to  from m/sec into time per 100m: CSS(sec/100m)=100/CSS(m/sec)


Now with all that math in front of you, you have your CSS time per 100m. You can use that pace to find your ideal stroke count by counting your stroke or using a stroke meter which can be found by clicking on the banner below.
swim smooth's amazing new dvd: CATCH MASTERCLASS

You can marry your CSS test result to your stroke rate and gradually increase your stroke rate thus increasing speed over distance.


Smarter Exercise, Smarter Rewards: How To Bet Right With Your Health

Smarter Exercise, Smarter Rewards: How To Bet Right With Your Health

Even for people who train on a daily basis, one of the hardest mistakes to correct is the tendency to create a “reward” that is not only disproportionate to the workout, but using food as the only reward for a job well done. It’s understandable that the human body demands for food after a grueling run or swim, but a smart athlete knows how to set their limits and only give what is appropriate so their efforts aren’t wasted.

This isn’t to say that people should never deviate from their diet – we’re only human and there’s always a little room to negotiate, even when training for the Ironman. It’s only when negotiating becomes cheating does this become harmful.

This mentality also applies outside of the gym. Many people who have a penchant for hitting the casino often put an unrealistic amount of money on the line, justifying this by saying it’s an acceptable reward for everything they’ve done. It’s all a matter of taking things into perspective and for some gamers, switching to an online casino can help curb the need for a big splurge by offering alternative means to enjoy a reward. Because online casinos put an immediate dollar amount to represent all expenses instead of relying on “worthless” chips, players have a constant reminder of just how much they’ve spent, making it easier to police their spending.

This exact disproportionate attitude can spill over into other things like working out and it’s important to nip this in the bud before it’s too late. After all, if Elvis cut back on the peanut butter, banana, and bacon sandwiches in between performances, maybe the Elvis games incorporated into the brand new design of a game, would have feature the king of rock and roll more in his prime instead of him in his physical decline.

Here are some ways to enjoy rewards, without going overboard.

Don’t use food – After a workout, learn to stick to the diet you’ve agreed to follow by using another item instead of food. This can include a variety of things such as treating yourself to an hour catching up with that new movie you’ve been putting off on Netflix, or something similar. By associating something that people enjoy as a reward for putting in the hours of exercise, it will help create a mentality of working out because they love it.

Friendly Competition – For many people, training for the Ironman is more about a personal commitment than it is about anything else. For those who can stay on track, it’s commendable and they deserve to be saluted. For those who cheat on this commitment, sometimes a little competition’s what’s needed. Mobile apps like Fitocracy allow people to post their achievements for working out and compare directly with friends and other people who use the app. Sometimes, knowing that you’re now performing better than the guy ahead of you a week ago is a better reward than anything else.

Monetary Rewards – Similar to not using food as a reward, people can set aside a few dollars after every workout towards a big expense they’ve been planning for. It can be a new gadget, a much deserved trip, or even a gift to surprise a special someone. It’s all about putting things rewards into a whole new perspective.

This isn’t just advice to be used while training, it’s something to take into account for everyday activities. Hopefully, this’ll help people cut down on sneaking in that extra beer, burger, or other treat in exchange for something that keeps them on track with their goals.

weight loss

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