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guettes posted by tara martine at 8 30 pm no comments email this blogthis share to x share to facebook share to pinterest saturday april 21 2018 race report flora bama mullet man sprint tri transition area in close proximity to main bar i ended my last blog post pondering what would be next for me in the wonderful world of tri i didn t have to wait too long because i found out that the 22nd annual flora bama mullet man sprint triathlon was being held this weekend i ve lived about 5 miles from the infamous flora bama for the past 2 years and have never gone inside i m proud to say this triathlon changed that this race was supposed to be a 1 4 mile swim 17 mi bike and 4 mi run i woke up and was pleased to see my phone said that the winds were only 9 mph as soon as i opened the door though i realized my phone lied to me there was a gale force wind coming directly out of the east and by gale force i mean probably 15 20 mph the results of this wind were threefold 1 the swim was cancelled and replaced with a 1 2 mile soft sand beach run 2 the bike had a massive headwind on the way out following by a ripping tailwind on the way back and 3 the run was 2 miles of tailwind 2 miles of excruciating head wind before i get into this race i have to mention the amazing pre race smoothie i made so if you are eating 2 hours before a race you should aim for 2 grams of carbs per kg body weight this smoothie provided 433 calories 106 grams carbohydrates and the performance enhancing benefits of organic nitrates from beet juice and it tasted great try it 1 medium banana 1 cup frozen wild blueberries 2 pitted medjool dates 2 ice cubes 1 can juice performer beet juice use code martine8 to get 10 off juice performer at the amazon store i was somewhat out of it before this race and i am not sure why i left my house and realized i had forgotten my garmin so of course had to turn my car back around to grab that then when i arrived at transition i realized i had forgotten to bring any water lol it s not like it s the first time i ve ever done one of these one cool thing about transition was that because this race was relatively small 150 people you got to rack your bike anywhere you wanted i scored a spot right next to the bike in out the swim soft sand beach run 1 2 mile 3 23 6 46 mi i rather enjoyed the fact that this race had an unconventional start don t think i ve ever done a triathlon which began with a soft sand run before plus it alleviated me from having to make the decision of wearing a speedsuit or a sleeveless wetsuit when the ladies wave went off 3rd and final wave of the day i executed my plan of sticking close to the front of the pack and my heart rate was probably about 200 bpm 5 seconds into the race running on soft sand is not easy it remained there for the duration of the run and i almost felt like barfing as i ran into t1 in 2nd place t1 0 58 didn t dilly dally the bike 17 miles 45 53 22 2 mph i passed the first female as she was clipping into her bike to take the lead my plan for the bike was to red line it and go as hard as i could the bike was the funnest word part of the day there were two waves of men already on course so there were plenty of people to pass on the way out as expected was a relentless headwind i stayed aero and envisioned myself punching the smallest possible hole in the wind i was averaging 17 18 mph when we finally turned the corner the tailwind was a relief riding at 27 28 mph is always pure joy unless you re descending with poor handling skills in which case it s sheer terror t2 0 36 lickety split i saw the second woman pulling into t2 as i was heading out and realized i would have to run hard to keep the lead the run 4 miles 27 42 6 56 mi it took me about 1 mile to settle into a comfortable rhythm on the run i was trying to bank some speed on the first 2 miles b c i knew the last 2 would be a slow plow to the finish line hitting the turnaround felt like a 2 min mi drop in pace combined with a 3 notch increase in perceived level of effort i busied my mind with identifying various landmarks along the route and singing different songs in my head for each landmark total time 1 18 29 1st overall female woo hoo i crossed the line as the first overall female and 7th place overall finisher not a bad way at all to start the weekend i also got to meet fellow team zoot teammate lenny and his wife melissa congrats to lenny for finishing 2nd overall and 1st master s man i also met their friend natalie an uber biker from lafayette who won 1st master s woman we hung out at flora bama for a little while and i m not sure why i ve avoided that place it was really cool live musicians singing classic country tunes indoor and outdoor seating gulf front and plenty of beer booze and bushwackers flowing from multiple bars it might have been my first time there but definitely won t be my last i love this mug and think it s hilarious posted by tara martine at 4 24 pm no comments email this blogthis share to x share to facebook share to pinterest race report galveston 70 3 i picked galveston as an early season race b c i figured it would be similar to training conditions where i live in pensacola fl two of my friends who did the race last year confirmed that it was flat n windy on the bike and blistering hot on the run perfect what a surprise to find out my driving route required a ferry as race day approached forecasted temperatures kept dropping somehow i had the foresight to pack gear for all weather and thank goodness i did because it was a crisp 49 degrees on race morning i had planned to wear either a speedsuit or a short sleeved wetsuit but i was thankful that morning that i had also packed my full sleeve suit which looked very professional paired with socks sandals the swim 1 2 miles 36 28 1 53 100 m the swim was an in water start and jumping into the water off the dock felt like jumping into a bathtub the water was way warmer than the air boom the gun fired and my age group took off the water was rather choppy and crowded i never found any good feet to draft off of yet never seemed to have clear water either the course felt long and when i checked my watch it confirmed that i was in there longer than i had expected to be t1 3 44 taking off that wetsuit was not warm burr my transition was a little longer b c i chose to put on my finisher jacket from im chattanooga a headband to cover my ears and gloves the bike 56 miles 2 46 16 20 22 mph the bike was a flat out back on a road that paralleled the coastline there was one bridge but it was not much to write home about i was expecting something big and scary like perdido key pass but it was basically a flat little thing over some marshland on the way out there was a massive tailwind it would have been easy to over do it and pay big time on the return trip but i forced myself to stay within my goal watts it started raining about 5 miles out from the turnaround at first it was lightly misting but later on in the race i noticed that my jacket sleeves were completely saturated as soon as i turned around the wind whipped hard into my face i knew it would be a much more grueling trip back to t2 although the headwind was tough the worst part was how much colder it felt i was so thankful i was dressed for winter and have no idea how some people were out there in only a tri suit my hands got so numb that i had to stop at the aid station and have a volunteer refill my bottle my fingers lost the ability to change gears or effectively break towards the end of the ride however i was pleased that i was able to maintain the watts i wanted to and didn t die in the last 10 miles thank goodness i packed this coat t2 3 02 this transition was pretty darn slow b c my hands were incapacitated d t cold thankfully there was a very friendly volunteer who undid my helmet strap and put on my running number belt for me thank you i kept my gloves on and headed out on the run the run 13 1 miles 1 37 08 7 24 mi at this point it had warmed up to somewhere around 53 degrees still way too cold for a floridian s blood i started running and noticed my feet were numb and felt like ice blocks i started running behind a woman who was clipping of 7 30 minute miles and figured that was a good start i ve been working on regaining speed lately but was really unsure of what i d be able to do off the bike after the first loop of the run my feet and ears had thawed out and i ditched the gloves i also took a caffeinated gel which was quite possibly the best decision i made the entire race i felt like i was the run leg of a relay team for the next 4 miles the effect wore off a little for the third and final loop and i had to dig in to get to the finish i was pleased that i had been able to maintain slightly sub 7 30 pace and wanted to carry that out to the end total time 5 06 36 9th of 107 in age group i finished in 5 06 36 and was very pleased with this result it s the fastest 70 3 i ve race in quite a few years and i have good reason to believe the new training platform that i ve been using tridot is working quite well in fact i have accepted an ambassadorship with tridot and will be doing a post soon on the ins and outs of this training coaching software overall it s allowing me to train fewer hours while increasing speed shout out to my friend sharon for finishing 2nd in her age group sharon you are a total rockstar and i had such a fun time with you i m not quite sure what s next for me but i need to figure it out soon b c it s driving me crazy i don t like not having my next race on the docket i am deciding between doing another ironman or a couple of 70 3s to build speed and maybe try to qualify for 2019 70 3 worlds in nice france because i ve been dying to go back to france for quite a few years now la france me trop manque posted by tara martine at 3 26 pm no comments email this blogthis share to x share to facebook share to pinterest sunday january 21 2018 plant based protein sources recently two things happened that spawned this blog topic 1 one of my ultra fit friends who is training for an ironman asked me about how she could boost her protein intake from plant foods and 2 i watched an amazing presentation by dr garth davis author of the book proteinaholic which is definitely my next read on vegan diets protein intake the response to my friend s protein question has to be prefaced with this golden nugget the first nutrition priority for endurance athletes is getting adequate calories if you boost protein without consuming enough overall calories to support your training it won t help much spreading calories as evenly as possible throughout the day is usually the best way to get them all in breakfast snack lunch snack dinner snack or snack breakfast snack lunch snack dinner depending on your schedule if you were aiming for 3000 calories day this would equate to about 750 calories meal and 250 calories per snack secondly out of the three macronutrients in foods carbs fat protein the one that gives us energy and we need to eat the most of as endurance athletes is carbohydrates skimping on carbs will leave you feeling tired and your muscles without any get up and go because they are depleted of their glycogen stores good carbohydrate sources are fruit potatoes sweet potatoes corn peas beans and whole grains quinoa oatmeal barley bulgur millet brown rice etc whole wheat bread can also be a good carb source ezekiel is the brand i ve been buying and they also make tortillas and pitas ok so on to the protein issue at hand typically needs for an endurance athlete are 1 2 g kg so for someone like me at 125 lbs that is 125 2 2 56 8 kg 1 2 68 g day that is much lower than a lot of people think they need to eat and are so worried about getting if i spread that out evenly throughout the day it would be 17 grams per meal and 5 6 grams per snack pretty easily obtainable numbers remember that the acceptable macronutrient distribution range of 10 of total calories from protein meets the needs for 98 of the population now protein sources here are some excellent ideas for getting more plant based protein beans beans are an incredibly healthy food and you should aim to eat three 1 2 cup servings daily it is worth trying as many types as possible to find out which ones you like the most any type of bean is good and some you may not have considered are lentils split peas peas chick peas these can be roasted in the oven for a salty crunchy snack edamame and hummus you could also try disguising beans by making something like black bean brownies then you feel like you are eating a yummy brownie but the starch in it is coming from beans rather than flour and it is higher in protein i ve tried a few recipes that i ve found online wish i could give you one that s great but never wrote any down some are definitely better than others nuts in a nutshell these provide healthy fat fiber and protein include a wide variety of nuts in your diet and enjoy the use of nut butters cashew butter and almond butter can make things more exciting if you are tired of the same ol same ol peanut butter nuts also increase longevity hip hip hooray seeds reap what you sow by eating these plain as snacks sprinkled onto salads or other main dishes in a home made trail mix or buy the blended versions sunflower seed butter which you could then spread on whole wheat bread and or use in a sandwich whole grains whole grains are a really really good source of healthy complex carbs fiber and protein quinoa is a buzz word among whole grains b c it is high in protein this is b c it is technically a seed not a whole grain but whatever it s healthy go to a health foods store and hit up the bulk foods section you will see tons of whole grains that maybe you have never tried before millet bulgur teff wheat berries barley spelt etc these can be eaten as a side dish or put into any soup or stew you can also make a hearty breakfast out of them instead of using oats for ex qunioa with cinnamon walnuts and chopped apples mmm vegetables leafy greens are about 30 protein eating leafy greens daily is super important this could be in the form of a salad cooked greens mixed into soups stews or in a green smoothie all vegetables have a good amount of protein in them so make sure to up your ante on veggies if you don t like veggies start by trying 1 new thing per week until you gradually find things you like and can expand your palate tofu this is protein packed you can buy the firm or extra firm and use in stir fries and other main dishes you can use the silken tofu which is a lot softer in sauces and smoothies again just like with the black bean brownies you can find yummy recipes like vegan cheesecake and pumpkin pie that use silken tofu if you want to disguise it seitan seitan is gluten which is the protein portion of wheat you can make your own seitan which is a lengthy process or you can purchase it pre made at health food stores seitan has a very chewy texture similar to ...