Escape to Miami: Top 3 Nutrition Tips for Triathletes

(A triathlete herself, Carla Duenas, a registered dietitian with Community Health at Baptist Health South Florida, gives her top 3 nutrition tips for participants of this coming weekend’s Escape to Miami Triathlon. ) 

South Florida is home to a growing legion of triathletes, who can train just about year-round in all three disciplines — if they can stay hydrated and properly fueled in this area’s often stifling heat and humidity.

The Mack Cycle Escape to Miami Triathlon, co-sponsored by Baptist Health South Florida, which is set for this Sunday (Sept. 30), is helping propel the popularity of triathlete training. The event launches in the waters off of Margaret Pace Park on Biscayne Bay. It features two Triathlon divisions that can draw a range of enthusiasts, from the beginner to the seasoned athlete. There is the “olympic distance” (swim 0.9 mile), (bike 24.8 mile), and (run 6.2 mile); and the “sprint distance” (swim 0.25 mile), (bike 13 mile); and (run 3.1 mile).

Ms. Duenas will be at the event. One of Ms. Duenas’ tips is to use the bike ride for optimum nutrition after the swimming phase.

“You should have a bottle of water and one with a sports drink already set on the bike, just get your food (bananas, gels or the like) ready to go on your bike or kit, easily accessible to eat during the bike ride,” Ms. Duenas says.

The cycling portion of the event offers the ideal opportunity to hydrate and fuel, she says.

“This is the best time because your stomach is not bouncing and you are more likely to tolerate foods and drinks,” Ms. Duenas says. “It’s important to drink every 15-20 minutes, alternating between water and sports drinks.”

During the 6.2-mile run course, it’s a good idea to use a few water stations to pour water on yourself to help overcome the morning heat during the grueling final stretch.

Watch the video to learn more about Duenas’ triathlon nutrition and hydration tips.