At last year’s race in Santo Domingo, Dominican Republic, I made a silly mistake and put my cycling shoes on the opposite pedals. It was a total surprise when I reached down to put my foot into my shoe, and my foot would not fit. It’s no fun cycling the entire race on top of your shoes. …

There are first times for everything. Even though I am competing for the eighth time at the Armed Forces National Triathlon Championships, this is my first time as an Army Reservist. I planned on competing in the event last year but my paperwork for entry into the Reserves was still pending and the application deadline …

For those of you looking to make a trip to a future Santo Domingo, DR race, it is pretty easy. Find a good flight, book an Airbnb in Zona Colonial and haggle a taxi for $15-20 to get you there. There are plenty of grocery stores in the area, just make sure you boil your …

Thus far in my ITU career, I have raced in Sarasota, FL, the most. Since its inception since 2013 and now as a World Cup, too. I like the race venue and I have close friends who live in St. Petersburg. This year I decided to fly out on the same day of the mandatory …

To finish out the Escape Tri Series, I’d get two weeks this time to recover.  I was not alone on this trip, bringing my girlfriend and her son along for the ride.  We were flying from Denver to Milwaukee and driving to our Airbnb in Muskego, which was only thirty mins away from Williams Bay …

The second stop for me on the Escape Tri Series was The Nations Triathlon in Washington D.C. It was only a week after Des Moines. I have not raced back to back triathlons since 2014. More importantly, I was also going to meet up with Louis Tharp, my old swim coach and still mentor.  I …

It was my first time racing against World Champion Javier Gomez, not that we actually raced. Maybe my warm up was faster than his but from the start of the gun, he was out front and that was the last I saw of him. My last non-draft race was October 2016 in Austin, TX at …

I’M IN THE FINALS! I was the fastest athlete not in the top seven. Actually, I was the 16th fastest of the day if you looked at everyone in all the heats. Some prelims were faster than others. The 9th place guy in my heat, Michael, also advanced to the finals too. With two days …

“ITU racing is a game of inches and seconds,” my triathlon coach, Tim Crowley, told me after I expressed my disappointment with my performance on the bike and ultimately my overall race in Ottawa.  We were discussing how five meters or seconds can turn into five minutes or several overall finishing places in short distance, …

I’m usually the last person to turn my test into the teacher or wait for the professor to yell “pencils down!” This time was different and not because it was my final exam (it was), but because I had a plane to catch to Richmond, VA for a race.  I’ve missed a flight before and …

It should be fitting that the last ITU race I did in the States back in March 2015, should be the first one I did after my return from South Korea. The ITU Sarasota sprint is always a fun race, plus I have friends who live near. Speaking of the devils, I just could not …

Another weekend in Austin, I’ll take it. Plus, I’ve always wanted to do the Austin Half Marathon since I lived in the city for many of years.  Not a race course for the weak and it even takes its toll on the strong. A marathon is a different beast and something I’m not ready to …

Of the all the places I’ve lived, Korea has provided me with greatest opportunity to learn about a different culture. I was the minority this time and the one speaking a foreign language. I’ve lived in Kuwait a few years back but I was restricted mostly to a military base, only able to leave the …

Hello and Happy New Year! Are you ready to be blown away by a fantastic summary, that is my one and only blog of 2016?  Hang onto your seats, because here we go… While living in Seoul, South Korea for the U.S. Army, I was still at it, swimming, biking and running. During February, I …

At the beginning of the year, I found myself near the Oklahoma/Texas border attending the next academic and professional development school in my Army officer occupation called the Captain’s Career Course or CCC. I decided to start an online Master’s program that involved a ton of enjoyable writing assignments too (I am being sarcastic for …

Not that I needed to rectify my DNF at ITU World Cup Tongyeong, but I was hungry to see my full fitness throughout an entire triathlon, motivated, not sick and with a fully functioning bike. Only a week after racing there, I was Hong Kong bound and not to see Disneyland or go shopping. I …

Even though I was reluctant to move to Korea, so far I have been able to take advantage of some really good opportunities.  It was only a few weeks ago that I participated in the Military World Games, and this weekend, I participated in my first ITU World Cup in the city of Tongyeong. I …

What an experience! I have participated in CISM Championships before but never a CISM World Games.  Back in 2012, I went to Switzerland for a triathlon specific CISM and in 2011, I missed the Rio CISM World Games because of a deployment to Kuwait.  The Koreans did an awesome job hosting the 6th World Games …

It was my first time visiting Minnesota and a perfect time to do so.  One local told me I was visiting during the best part of the year.  Although, there is a joke that there are only two seasons—winter and construction season.  I was there to take part in the Lifetime Fitness Minneapolis Triathlon. One …

Finally, a new venue for the Armed Forces Military Triathlon Championships.  Since I have been racing this event starting in 2009, the race has been held at Pt. Mugu, CA. However, I was in for a surprise. The race was put on very well given the fact it was the first time in a new …

Wait, what?! No swim?  So is the race going to be a duathlon? No.  Oh, only a bike and run. Interesting.  Those were my reactions as I was getting my race packet and being briefed by the volunteer that the swim was cancelled. It made since with all the rain Austin has been having lately.  …

  The Rookie Triathlon:         Over the past three weeks, I had an opportunity to have some fun in some local and low key sporting events. On 3 May, I competed in The Rookie Triathlon in Austin, TX.  I’ve raced it before but had used it as a training event and did …

The trip to St. Anthony was great because I got to stay with my friends Nick Chase and Karen Anthony.  They are such good friends and have helped me a lot throughout the last few years. The race was okay.  Much slower than the last time I raced in 2013 but training has not been …

Hello? Are you there? Just making sure, since I know it’s been a while since my last blog post.  Shame on me for not writing sooner, not that I have not been writing.  Since the start of the New Year, there have been many changes—good and bad. For the past few months since I came …

First, let’s start off by talking briefly about the team I race for: United States Military Endurance Sports (USMES). USMES was founded by military athletes for military athletes. I was proud and honored to be part of such a wonderful organization that supports athletes who aspire to compete against the nation’s best endurance athletes.  I …

If you’re not first; you’re last. Well, I’m not Ricky Bobby, but in my case, second place is good enough for the Win. It’s not often that I look forward to my final triathlon of the year, but this year has been a long one!  Still 365 days, but the combination of Commanding a unit …

There is not much better than not working on the weekend, except for not working on the weekend and celebrating the fact that you don’t have to work on the weekend. This Labor Day started with a 4:45 am alarm, but I hit the snooze button, cuddled Heather and the pups and went back to …

Kelowna, which means “Grizzly bear,” is one of my favorite race cities on the ITU Continental Cup circuit.  I competed in this race in 2010 and 2012, but this year, the race was half the distance and twice as fast.  I was a little upset that it was changed from an Olympic to a sprint …

    It was a fine Saturday afternoon. Heather was upstairs doing laundry, and I was downstairs playing with Rex (our dog). He was growling and his paws were shuffling all over the concrete floor as we played his favorite game: keep-away. When I have his toy, he will stare, eyes transfixed and ready to …

The troops touched down on Friday, all three of us traveling from different parts of the country.  We consisted of two Yankees and a Rebel from Georgia.  The last major battle that occurred in Williamsburg was in 1862 during the American Civil War also known as the Battle of Fort Magruder.  Nevertheless, a new battle …

  Since I took command in April, my life has been going non-stop.  As commander of the rear detachment, I have the pleasure of supporting the rest of my unit overseas and ensuring that the Soldiers who stayed behind and everyone’s families are taken care of.  Luckily, I have a great First Sergeant and a …

Less than a week before the most important race of the year, Armed Forces Triathlon National Championships, I decided I needed to squeeze in one more race: Lifetime Tri CapTex. I like this race because it is Austin on Memorial Day. So I get to race in my home town and honor the servicemen and …

To this date, The Wildflower Triathlon has been the hardest and funniest Olympic distance race I have competed in. The race was tough, but I am glad I got to enjoy it with my USMES teammates.  Our triathlon director and athlete, Kathy Rakel, did a great job of ensuring we had a well-coordinated, stress free …

This month I have been trying my luck at single-sport competition. For one, it is a great break from the norm of multisport triathlon and second, it is a great way to squeeze in some short, fast practices disguised as competitions. I’m mostly doing cycling and running events including the Pure Austin Driveway Series and …

Finishing this race felt much better than last weekend’s Clermont ITU Sprint Pan Am Cup. Well, it felt as good as you can feel after going full-throttle for about an hour. I even got the chance to see how I compared against the top guys in the field by putting myself in the fight. Aside …

    I’m always trying to look at the positive. I always remember to have fun and take away areas where I can improve. That is my foundation when setting goals, no matter how big or small. As an athlete, a military officer and a nature-loving, recycling, plant-based diet eating, board shorts wearing, Heather & …

I knew it was important, that’s why I asked the question: “Where is the finish line?” The race director just pointed and said: “It’s over there.” Not exactly the detailed explanation I was looking for, but I guess it was my fault for not taking a look during my warm up. Once we started, we …

A happy New Year indeed! This year, you will see many changes, more like additions, to Team Sterghos. These changes are because I was selected to the US Military Endurance Sport (USMES) Elite Triathlon Team. Formerly the US Military Cycling Program, USMES has now brought on an elite triathlon team to help accomplish its mission. …

Now that the race season has come to a close, I’d like to thank everyone involved in making this year successful.  I finished off the triathlon race season at Ironman 70.3 Austin. Besides racing, it gave Heather and I a chance to visit her family and look for a new apartment to move to from …

San Juan, Puerto Rico was the location of my third ITU race after Clermont,FL and Sarasota,FL back in March. Heather and I had a wonderful accommodation on the 19th floor of the Caribe Hilton hotel. Our balcony overlooked a beautiful lagoon and the Atlantic Ocean and it never got old. Food and travel around the …

My last half ironman wasn’t too pleasant. But then again, half iron races are never pleasant.  The last time I raced the 70.3 distance was back in late April in Haines City, Florida. Due to some nutritional issues, I was just trying to finish the race instead of competing for overall honors.  Augusta in September …

Wow! This summer has been a hot one, especially since I have been training in central Florida.  I have heard how hot it can be, but I always thought “no problem, I do really well in the heat.” Ha! I guess I didn’t realize how much of a toll the heat and humidity can take …

  I woke up at 3:00 am to make the 2 hour drive to Sarasota for the Siesta Beach Olympic Triathlon. The race started at 7 with beach run-in start.  The swim course was unusual and made for a tough swim for everyone.  The swim was an out and back along the shoreline which meant …

After my race at Pt. Mugu, I decided to take a break to give myself a much needed mental break and an opportunity to get some more focused training in before I start back up in July.  The hiatus also gave me an opportunity to have some fun by racing in the Ocala Race Weekend …

I have been on the All Army Triathlon Team and competed at the Armed Forces Triathlon in Pt. Mugu, California four times.  I placed 4th in 2009, 5th in 2010, and 2nd in 2012. I was deployed to Kuwait in 2011 and was unable to attend. Coming in to the race this year, I was …

  The last time I did a Half Ironman was at the 2009 World Championships in Clearwater, Florida. At the time I was racing in the 20-24 age-group. Clearwater 70.3 was also my last race as an age-grouper because I earn my pro license at the Philly Tri later earlier that same year.  After 2009, …

St. Anthony’s was a few weeks after the South Beach Triathlon.  First and foremost, this was one of the best races I have ever participated in.  St. Petersburg is a lovely city with plenty of culture and a great energy.  The race director and his crew did a great job of taking care of their …

  South Beach was the first race I’ve done in a long time that started before the sun came up. Usually, ITU races start late in the morning or early afternoon which gives me a little more time to sleep in. As soon as the gun went off, we all dashed in to the choppy …

After ensuring that I had all my race essentials, she said “okay, let’s go, you’re ready. You’re going to do so well today!” As she was saying this, Rex, the scruffy and expressive Yorkie-Schnauzer mix was trying to climb up my leg with excitement, his tail shaking faster than the eye could see. These two …

As my name was called, I began jogging to the water’s edge to line up for the start of the Clermont ITU Sprint Triathlon.  This was the first race of the year and the ideal distance to begin the season since I will be focusing on Olympic distance racing, with a few half Irons.  As …

Although Injuries involve a critical and delicate approach during pain management, which I discussed in Part 2: Pain Management – Train Smarter not Harder, the most interesting type of pain management is the pain that has to be overcome in a race, or the pain from exhaustion, when you attempt to push your body and mind …

In Part 1: Pain is the name of the game, we ended with the questions: why do I swim, bike and run [“exercise”] so much? And yet, why do others exercise so little? The difference between those people and people like me is pain management.  Some people are inherently born with the ability to process …

“We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment.”  — Jim Rohn In 2002, an American cyclist riding for the Danish CSC team finishes second in the Giro d’Italia, making him the third American to ever place in that tour’s top three.  This feat was …

My name is Nicholas Sterghos, professional triathlete, and I am a Total Immersion swimmer, born to swim. What is the importance of swimming when 70-75% of the Earth’s surface is covered by water and as our ice caps continue to dwindle due to global warming—you tell me?  Whether for survival, fitness, fun or competition, learning …

When reading this, take yourself back a year and keep in mind that I wrote this while I was deployed to Kuwait in 2011 in support of Operation Enduring Freedom.  If the prince of Kuwait gave me the most luxurious palace, one of his endless flowing oil fields, and a magic lamp containing a Jennie with …

My deployment to Kuwait has been a unique roller coaster with its many ups and downs. Lucky for me, this experience has been nothing that I have had to face alone, thanks to friends, family, and others like Vasa. Although I am an Army Officer first, focusing on accomplishing my unit’s mission, I am an …

No one can do it alone — I am a testament to that now that I have just finished up a successful triathlon season that was met with many new opportunities, adventures, and challenges. 2010 was my first year being a pro athlete, something that I always knew I wanted to do. However, when I …

It’s funny how things work out and even stranger where we end up.  Let’s take a moment to travel back to one morning in 6th grade while I was waiting for school to start.  I was watching a television program called Channel One, a news program tailored to young adults in middle and high school. …

I am sure that throughout my triathlon career, I will have many races that would be considered the most important race of my life. So far, the first one of these races, that would basically determine the next two years of my life in the Army and in this great sport, had me racing against …

Less than three weeks leading up to the big race in Tuscaloosa, AL, and with an unexpected flat tire in my last race that did not allow me to finish, I felt like I needed another race to boost my spirit and reassure myself that progress has continued in the pool and on the road. …

DNF — I never thought that would see that by my name, and frankly in no way did I want to see it by my name.  In all my years as an athlete, whether competing at swim meets in grade school, or at cross country and track meets during my high school and college years, …

From West Coast to East Coast, my triathlon adventures continue. Known for its colossal bridge of golden color, for its almost inescapable prison, and for the coldest summer  that Mark Twain ever endured, San Francisco became the location of my fifth ITU Pan American Cup race of the season. The Race took place on Treasure …

Back to Canada for the second time, and again for another hockey game.  Well not really, but I did see some kids playing some roller hockey while I was warming up for my race.  Last time I was in Canada, I competed in Vancouver for the 2008 Age-group Triathlon World Championships. This time, I traveled …

When racing for a team, it is always important to remember that although you are racing individually and for self improvement, you are also racing for others and a collective desire to win as a group.  This means that when faced with the mental and physical pain and fatigue that follows intense exertion to cross …

Run, Bike, and Run. That was the set-up of the 2010 Ixtapa ITU Triathlon Pan American Cup triathlon in Ixtapa, Mexico on May 22.  Wait, shouldn’t it be swim, bike, run, being that it is a triathlon?  Well, in fact due to hazardous water conditions — 10 to 12 ft waves and rip tides — …

I doubt that the Incas ever thought their home at Machu Picchu would ever become one of The New Seven Wonders of the World.  I also don’t think they imagined that a sport that involves swimming, biking, and running — not that they knew what a biking was — would be combined to create the …

One benefit of being a triathlete is being able to travel around the world.  Yeah, you might have to pay an arm and leg for an airplane ticket, especially with the airlines increasing their prices by the hour it seems.  And at times you find yourself with a language barrier, having to rely on your …

It’s funny, or even strange, how some things work out these days.   It might be as small as listening to Ke$ha on satellite radio’s Hits 1, and saying to my friend sitting right next to me: “Turn it to BMP, maybe we will get lucky and this Ke$ha song will be on but as …

It’s not much different from when Arnold Schwarzenegger staring in the movie, Terminator 2, said, “I’ll be back!” in that I AM BACK and ready to start the 2010 year off right.  Much has gone on since I last raced in Clearwater for the 70.3 Ironman World Championships and have spoken to you all.   Many changes have …

If you are on time, you’re late. I don’t know how many times I have heard that saying, especially since I have been in the Army for a few years.  Unfortunately, at one of the most important races of my season, I did not heed that warning.  I showed up on time at the Ironman …

Remember when your mother said, “Eat your vegetables,” and you would either feed them to the dog or hide them in your napkin? Luckily, that wasn’t me.  I learned at a young age to eat lots of fruits and vegetables and to like them.  Along with my healthy eating habits and my very active lifestyle …

When I found out that I would be going to Fort Hood, Texas (an hour north of Austin) for my first duty assignment as an Army Lieutenant, I was expecting heat.  A lot of heat. However, at the Toyota U.S Open Triathlon in Dallas, I discovered that Texas can get cold, too.  Not Antarctica cold …

Having just graduated from Basic Officer Leaders Course at Ft. Sill, Oklahoma, I am now starting my Air Defense School at Ft. Bliss, Texas. I’ll be there, near El Paso, until February.  El Paso is an elevation increase from anywhere I have lived, and the surrounding area provides a good training environment for additional fitness …

For the past seven weeks, I have been at Officer Basic course (BOLC II) at Fort Sill, Oklahoma.  Fortunately, I have been able to continue my triathlon training, despite my Army commitments and BOLC requirements. It has been an interesting experience — one that makes me appreciate my four years at West Point.  The military …

If I didn’t beat myself up enough racing the Amica Ironman in Providence, I had the opportunity to do a little more in beautiful Hanover and the surrounding areas of New Hampshire and Vermont. While I thought I was going to get some great training, meet awesome people, and learn more about the sport of …

What a great way to end my summer racing (before I start my Army career) — just this past weekend I had the opportunity to race in Providence, RI at the Amica Ironman 70.3. I finished 1st in the 18-24 Age Group, 5th Amateur Overall, and 17th Overall with a time of 4:12:00.  I also …

I am not done yet, with still one more race left in me for the summer — Amica Rhode Island 70.3. I thought I was done racing (I soon report to Officer Basic Course in Oklahoma), but I got a little bored training here in New York, and decided to do another race.  While in …

Ever since I was a six, I’ve wanted to be a pro.  First it was in soccer, then — after I fell in love with running — track and field.  However, triathlon is now making it a reality. This past weekend I competed in the Philadelphia Insurance Triathlon.  I placed 2nd Overall in the Amateur …

Indiana — or “God’s Country,” as my good friend and former West Point Triathlon teammate Will Eggers puts it — has been the site of most of my summer training … and my first car purchase. Thanks to the Eggers family who, unfortunately, had to put up with me for three weeks.  But at least …

Second half in my life, and first one this year, Kansas 70.3 was more challenging than I expected — especially as, for the first time ever, I experienced what it means to hit the wall and not recover. Interesting race, with two transition areas, almost a mile or two apart (or at least it seemed …

My first draft legal races was awesome.  I enjoyed the two loop swim, four loop bike, and four loop run in Point Mugu, CA.  Though fun, it was challenging, especially with the ocean wind.  I want to thank the race director and volunteers who helped put on the race for the many military competitors.  I …

Three days after graduating from West Point, I had the opportunity to volunteer — helping the Global Healthy Living Foundation (GHLF) explain the need for continued health initiatives.  We met with New York State Senators and Assembly members in Albany, talking about how fitness and sports can improve the quality of life for people with …

Graduating from West Point, serving in the Army, and competing at the elite level have always been dreams of mine.  How lucky I am that I currently experience all three. A big thank you goes out to my current sponsors:  Sable WaterOptics, sbill swimming, Serotta, TGI Healthworks,Total Immersion.  If you’re interested in helping sponsor me for tri- and duathlon …