Ironman triathlon power food

Is this the ultimate Ironman triathlon power food?

Where can you find a food that’s perfect for carrying, packaging, and consuming during the ironman 112-mile bike?

Most of all where can you find the ultimate Ironman triathlon power food that’s natural REAL food and can’t be bought in any store?

Here is a recipe that I have toyed with for some time that has all the nutritional elements to provide energy and power to not only finish the 112-mile bike, but also to make it through the marathon without crashing into the dreaded wall.

The ingredients to this Ironman triathlon power food is an ideal balance of complex carbohydrates for long-term energy, simple carbohydrates for instant energy, protein, and high quality fats. It’s a food that’s also loaded with essential vitamins and minerals.

Lets call them…….


The foundation of the recipe is in the whole wheat flour, oatmeal and figs. These three foods are excellent sources of complex carbohydrates that will sustain you for the long term demands of the Ironman.

Ironman Triathlon power food

Coconut oil and pure honey. A powerful nutritional duo.

Other excellent ingredients are the virgin coconut oil that’s perhaps one of the highest quality fats on the market today. The almonds will help provide the necessary protein, and the honey and molasses are excellent sources of simple carbohydrates for instant energy that will keep you going while the complex carbohydrates are being assimilated and converted to glucose to provide long-term energy to tiring muscles.


  • 8 cups whole wheat flour
  • 7 cups oatmeal
  • 1 cup chopped natural almonds(not salted)
  • 2 cups dried figs(chopped)
  • 1.5 cups dehydrated cane juice(health food store)
  • 2 teaspoons of salt(sea salt preferred)
  • 1 teaspoon ground nutmeg
  • 1 teaspoon cinnamon
  • 2 teaspoons baking powder
  • 1 cup soy milk
  • 3.5 cups water(pure if possible)
  • 1.25 cups pure honey(unpasteurized–like, right out of the hive)
  • 1.25 cups molasses (100% natural, no preservatives)
  • 1.5 cups virgin coconut oil

You’ll need a large mixing bowl.

…First thoroughly blend all the dry ingredients.
…Mix in the water
…After the water is mixed in, mix in the honey, molasses, coconut oil, and chopped figs.

You will most likely need several square pans and be sure to coat them with coconut oil. When you pour the mixture into the pans the ideal depth is about 1 inch.

As you are mixing your ingredients, preheat the oven to 300 degrees Fahrenheit .

Bake for one hour at 300 degrees to start with.

ironstruck triathlon power food

You could combine dried figs and dates.

The key to the longevity of these IronStruck Power Squares is to open the oven door a few inches and cook for another three or four hours at 200 degrees Fahrenheit. This will serve to dry them and that in turn will add months to their longevity.

If done properly these squares will keep for several weeks just at room temperature, a couple of months in the fridge, and for years in a frozen state. Cooking at three and half to four hours at 200 degrees after the initial one hour at 300 degrees removes as much moisture as possible.

[bctt tweet=”Perhaps the perfect triathlon power food. Make some IronStruck power squares. via Ironstruck”]

The longevity of the power squares also has to do with the honey as honey is pretty much the only food in the world that never goes bad.

Once they are taken out of the oven and cooled, cut them into 2″-2.5″ squares. This is the perfect size for fitting into your cycling jersey. You could easily put 8-10 squares into individual plastic bags and consume them at regular intervals during the 112-mile bike.

The beauty of these Ironstruck Power Squares is that you know exactly what’s in them. All the ingredients are high quality and will power you through the Ironman. There are no preservatives.

One of the main advantages of this recipe is that you can mix and match many of the ingredients in order to suit your personal preferences and tastes.

If you have a nut allergy you can omit them and add more dried figs or dates.

ironman triathlon power food

These are date squares as an example of how to cut your power squares.

The figs are important as they are such an excellent source of complex carbohydrates. For the sake of variety you could use 1.5 cups of figs and perhaps .5 cups of raisins or dates. However, raisins are more on the simple carbohydrate side as opposed to complex.

You could substitute Spelt, Quinoa, or Amaranth in place of a part of the whole wheat flour.

For example: 4 cups whole wheat flour, four cups Spelt, and 7 cups of oatmeal. I would recommend staying with the 7 cups of oatmeal as they are such an excellent source of complex carbohydrate.

The recipe should make approximately fifty 2″-2.5″squares. This is a prefect size to carry in your bike jersey during training rides and most all on the Ironman bike course.

You could actually make these in April and use them in an August Ironman. All you have to do is freeze them. To see if they work for you, take 6 of them with you when you are planning your longer training rides. Put them in separate ziplock bags.

Eat one at regular intervals during the first two-thirds of the bike.

Monitor how you feel energy wise. Be sure to drink whatever replacement drinks(and water)you plan to use race-day. Make sure the food digests well and you have no stomach issues.

If you like the way they taste, they digest well, and you feel like you have energy late in the ride, then just maybe you have solved your eating problems for the Ironman.

If you combine this Ironman Triathlon power food with a common sense pace through-out the day that keeps your heart-rate down and out of the anaerobic zone you will have your best chance at an excellent Ironman race result.

Ironman Triathletes and Carbohydrate Loading

Ironman bike pace

Ironman bike pace impacts the marathon and final race result.

The 112-mile bike is the pivotal leg of the Ironman Triathlon. How your Ironman bike turns out begins with the way you manage your energy expenditure in the 2.4-mile swim before you even get on your bike. The energy you expend in the swim and bike combined directly impacts the marathon.

If you find yourself out of energy early on in the marathon and become part of the Ironman death march it will also be reflected in your final result when you cross the finish line.

Here are five ways to get the most out of your Ironman bike pace.

  • Remaining emotionally composed and swimming with a sustainable, relaxed swim stroke sets up the bike leg.
  • How you leave transition one is crucial.
  • Don’t compare your training rides to the 112-mile Ironman bike.
  • Stay out of the big chain-ring for most of the bike.
  • Pace is the key.

***The Ironman swim directly impacts the bike leg and in most cases, dictates the direction your entire race will eventually turn out. If you get caught up in the adrenaline-charged emotion of the race start you will raise your heart-rate and begin burning off much-needed energy right at the beginning of the race.

It’s crucial to have the mindset that you will remain as calm as possible during the swim. That means controlling fear, excitement, and anger.

People are often new to open water swimming and as a result tend to fear it and for months they dread what race morning will bring. It’s important to realize that in pretty much every Ironman race about 99% of the starters finish the swim. So why all the worrying?

ironman bike pace

Swim calm and controlled. Burning valuable energy to swim a few minutes faster is a common error.

Probably 40% of those people who finished were dreading the Ironman swim for weeks or months. Let’s face it. You’ll be in the best shape of your life and fully rested. You’ll most likely be wearing a wetsuit for added buoyancy, and there will be plenty of people on the course looking out for you.

Relax, keep your heart-rate steady and lock into a smooth, energy-saving stroke and you will be well on your way to setting up the upcoming bike leg.

***It’s easy to get excited when you see everyone running to get their bike transition gear, change, and get on their bikes. This is a recipe for disaster. Especially if your heart-rate was out of control in the swim because you pushed too hard in order to swim a few minutes faster.

Take your time in that first transition. Gather yourself and get used to being on two feet again. Let your heart-rate settle. Change into your bike gear, find your bike, and walk it to the loading area. You’ll notice others running all around you. They’re eager to get on their bikes and start pedaling like Hell.

Anyone can go out faster than a speeding bullet in the early stages of a race. You have plenty of energy from all that resting and tapering and the adrenaline-charged atmosphere makes it even easier to overextend oneself early in the race.

ironman bike pace

Most Ironman bike accidents happen in the first 100 meters.

You’ll notice that most Ironman accidents happen in first 100 meters of the bike. People are unsteady and trying to hurry and lose control.

Many will have left their bikes in the big chain-ring before the race. It makes much more sense to have it in the easiest gear. It makes it easier to lock your cycling shoes in and to maintain control of your bike.

Being in a big gear leaving transition is what causes people to lose control and swerve and run into others. They have trouble building their forward momentum. They’re still dizzy from the swim and standing on the pedals. Your ideal Ironman bike pace begins in that first 100 meters of the race.

***Some people end up being disappointed in their bike split time. They pretty much trained at that same speed months ago. The thinking seems to be that you will be way faster on race day.

However that’s not usually true. People forget to factor in the impact of the energy loss they endure in the 2.4-mile swim. If you want to post a faster bike time it’s crucial to minimize the energy loss in the swim.

Unfortunately most age-group triathletes lose control in the swim. They go all out to save five minutes in the swim and end up walking in the marathon and lose two hours. It doesn’t compute.

***If you can stay in the small chain-ring for most of the Ironman bike you have a better chance at having a successful result. If you look at other bikes in the early stages of the Ironman bike course you will see dozens and dozens of people in the big chain-ring.

They are already taxing their big muscle groups and often their cadence is lower than average because of the degree of resistance. You can easily tell if someone is pushing a gear that’s just too big. They don’t have a smooth spin and they almost have to lean with their upper body with every downward stroke because of the effort it takes. The upper body should be quite and relaxed if you have the spin right.

If on the other hand you’re in the small chain-ring and encountering a lot less resistance, chances are you will eventually end up passing all those people blowing by you. Their Ironman bike pace was unsustainable and they ran out of gas. Oh yeah. They still have a marathon to run.

ironman bike pace

Save the big chain-ring for strong tailwinds and downhills.

Try using the small chain-ring in training at about 160 RPM’s and see how it feels. Find the right gear that you can easily sustain a steady pace for 112-miles. Everyone has a sweet spot when they bike. There’s that spot where your spin rate feels effortless and yet you’re going at a good steady pace.

Yes, you could most likely go faster if you threw it into the big chain-ring, but for how long? You might get away with it in the Olympic Distance, but it’s usually a painful result in the Ironman if you have to force those pedals around. You’ll look great for about 40 miles and then all those people you left in your dust will pass you. If they don’t get you on the bike course, they’ll get you in the marathon because their Ironman bike pace was more realistic.

The time to use your big ring is if you have a very strong tail wind or are going downhill. Otherwise you really shouldn’t be there.

[bctt tweet=”In pretty much every endurance race pace is the key.
via Ironstruck”]
***In pretty much every endurance race of any type PACE IS THE KEY. This is one of the hardest concepts for people new to the Ironman Triathlon to grasp.

Thing of your energy for an endurance race contained in a single glass of water. It you finish the swim and the glass is half empty, you’re already in big trouble.

If you get halfway through the bike and three quarters of the glass is empty the hand-writing is on the wall. You paced yourself all wrong. Like pretty much every triathlete new to the Ironman your Ironman bike pace was way beyond your level of ability to be able to sustain and still have energy for the marathon.

Your fast pace caused you to overextend yourself and burn off your glycogen stores far too early. At this point there is really no way around it. You have messed up your Ironman bike pace and chances are you will be part of the marathon Ironman Death March before the day is done.

It’s really not hard to prevent this from happening. Stay calm through-out the day and keep your heart-rate under control. Keep in mind that a poorly managed swim will impact your bike result. You might want to read my Ironman swim strategy especially if you are new to the Ironman. It will help you have your best possible swim result and will take much of the stress of the swim away.

Most importantly, try to bike at a pace that you have the ability to sustain for 112-miles without depleting energy you’ll need for the run. The Ironman Triathlon Negative-Split Strategy I wrote might help you understand the benefits of always competing within your ability level.

I’m not a pro triathlete and I’m not a coach. All the information I pass on is from my own experiences as an age-grouper during my Ironman career that began in 1984 in Kona. Over the years I pretty much made all the mistakes I discuss and it took many years to figure it out.

Hopefully I can help cut some years off your learning curve.

If you enjoy my post on Ironman bike pace or some of the others you will find on the IronStruck website you might also enjoy the books I wrote that are full of inspiration and insights into the Ironman. Ironstruck…The Ironman Triathlon Journey is a book that people read over and over again right up until Ironman race day. For many people who doubt themselves IronStruck makes the Ironman doable. TESTIMONIALS

Visit my IronStruck Book Store and begin your very own amazing journey.

RELATED: Ironman Death March
RELATED: Ironman bike transition

For information on upcoming WTC races visit

Ironman eating during race

How to approach Ironman eating during race day can be a bit confusing.

This is especially true if you are taking on the Ironman challenge for the first time. Triathletes usually fall into two categories when it comes to Ironman eating during race day. Either they don’t give nearly enough thought to race day nutrition or they obsess about it.

Here are a few important things to always keep in mind when it comes to your eating plan for race day.

  • It’s extremely important to test out different foods during your Ironman training.
  • It’s important to be aware of when to eat on the course, because timing is everything.
  • Don’t make the mistake of purchasing the latest greatest gel or protein bar at the Ironman expo and actually using it in the race.
  • There will be many food choices at the aid stations. Be extra careful what you choose to eat from those stations.


The best time to be testing different food choices is out on those long bike training rides as it’s your nutrition choices during the Ironman 112-mile bike that will play a key role on how your race day goes.

You won’t be eating in the swim and if you do everything right in during the bike you will need very little food in the marathon.

ironman eating during race

Try different foods on long training rides.

When you go on your longer training rides try different foods and concentrate on three different things. Does the food agree with you and not cause any stomach issues. How much energy does it provide you with during the actual session? Do you seem to recover better after eating certain foods?

Also keep in mind that what you eat and what you drink combine to dictate how you feel. So on race day you don’t want to make sure you are using the exact combinations that worked well in training.


Timing is everything when it comes to eating during the race. Lets assume that you have topped up your glycogen stores by heating your favorite complex carbohydrates in the days before the race.

The trick in the Ironman, or any endurance race for that matter, is to conserve your glycogen for as long into the race as you can to avoid hitting the dreaded wall.

As your Ironman race progresses the goal is to try and keep refueling as well as you can in order to maintain your stores of glycogen for the late stages of the bike and for the marathon. If you overextend yourself and don’t replace lost glycogen during the 112-mile bike you are pretty much destined to be part of the Ironman Death March.

Some people are eating in the swim/bike transition as soon as they exit the water. For many it’s not a good choice as it can cause stomach issues. This is because you have been in a horizontal position for 2.4 miles and once you stand up and become vertical your body needs some adjustment time.

ironman eating during race

Getting out of transition is not a good time to be eating. Wait about 15 minutes.

If possible wait until you settled on your bike and a bit clear of the crowd before you begin eating….say about 15 minutes.

It’s vitally important to take on complex carbohydrates early on in the bike and to do most of your eating in the first half of the bike course. This will give your body time to digest the food and convert it into long-lasting energy. This is the energy that will propel you through the late stages of the bike and the marathon. Taking on food at the right time is critical to your ironman eating during race day plan.

If you’ve got twenty-five miles to go in the bike there’s really not much benefit in eating a lot of food as the marathon looms. Yet this is exactly what many first time Ironman triathletes do. They know the runs coming up soon so they start eating lots under the assumption that it will fuel their run. Your body simply won’t have time to assimilate it. You should be finished the bulk of your eating long before you get to that point.

You might want to pre-set your watch timer to beep at intervals that will remind you to keep eating and drinking on a regular basis. Say for example every 30-35 minutes in the first half of the bike course. You could eat more often if it suits you but the goal is to keep your food intake constant.

Eating is much like drinking during the Ironman. It’s better to take on manageable smaller amounts often as opposed to eating all your food in the first hour of the bike. If you estimate your bike time to be six hours, then eat at regular intervals up to about the 3:00-3:30 mark of your total bike time….or the 66-75 mile mark. If you’ve done everything right in your Ironman eating during race plan you really shouldn’t have to eat much after that point in the race.

Ideally, it would be perfect if you did the entire marathon without eating at all. That way all you have to worry about is getting your fluid intake right. Chances are, all you’ll need is water at every mile. A mile apart is the standard spacing for Ironman marathon aid stations.

My best ever Ironman marathon time was achieved when I didn’t eat a thing during the run. I ran non-stop from start to finish. That’s difficult to do in the Ironman for age-group athletes and it took about 7 Ironman races before I figured out how to do it. I used exactly the plan I mentioned above.

I took on all my complex carbohydrates in the first half of the bike. I had my best bike split ever, my best Ironman marathon time, and my personal best finish time.


Try taking something like three whole wheat bagels with peanut butter and honey. Cut them in half and put them in individual bags so they fit easily in your bike jersey pockets. This was actually my food of choice when I had my best result.

This is just an example of what worked for me as an age-group athletes. I found it provided a good balance of protein, fat, simple carbohydrates, and complex carbohydrates.

Choosing what foods to eat comes down to personal preference, but for longer lasting energy complex carbohydrates should make up the majority of food consumed in the first half of the 112-mile bike. Choosing foods you’re used to eating while exerting yourself in training are an important consideration for Ironman eating during race day.

[bctt tweet=”What and when you eat during the Ironman has a big impact on your race results. via Ironstruck”]

ironman eating race day

Not very aerodynamic

Sometimes when people start running out of energy they will eat everything at the aid stations. Chocolate chip cookies, grapes, cantaloupe, gels, bars, and a host of other foods they have never eaten in training.

They feel like crap and they’re looking for a magic bullet. It’s just not there. They’re running on empty. Actually, they’re more likely to be walking on empty.

Not fueling properly long before the run begins can be a recipe for disaster. Eating the right food at the right time is a crucial component of Ironman eating during race day.

There’s no doubt it’s difficult to come up with foods that are practical to carry with you on the bike. I mean a plate of pasta would be great but the logistics are a bit difficult.

Rice cakes made from brown rice are complex carbohydrates and could be easily carried in your jersey in small plastic bags. To make them a bit more enjoyable you could put peanut butter or sliced banana in between two of them.

Rice cakes with banana were one of Dave Scott’s favorite foods after a hard workout. It’s hard to argue with someone who won Ironman Hawaii six times.

Pretty much all fruits are simple carbohydrates but bananas are the best choice as they are converted into glucose a lot slower than an orange, apple, or berries. Bananas are also an excellent source of potassium. On most ironman bike courses you will be able to get bananas at the aid stations

Always keep this in mind…..simple carbohydrates RUN through your system and Complex Carbohydrates WALK through. This is why complex carbohydrates provide an energy source that lasts over a longer period of time.

However there are times when simple carbs like gels or even a chocolate bar is the only solution. If you get your body so run down that there is no blood supply getting to your muscles, then an instant fix of energy might be the only answer.

That’s the reason they have flat coke at aid stations. Many pro triathletes will take on large quantities of coke because they need that instant sugar boost to get then through the final miles of the race. The thing is, once you start with coke it would be wise to continue taking it at all the aid stations right to the finish of the race.

In his autobiography I’m Here to Win (published by Center Street) McCormack says: “[During an Ironman] your muscles are demanding blood to supply them with oxygen, and your body takes the blood from your digestive tract and shunts it to your quads, calves, and so on. This limits your ability to digest anything complex, which is why you see people throwing up. Simple carbs are the only choice in this situation.

ironman eating race day

Is real food better? Have you considered making your own energy bar? Oats, nuts, dates, are possibilities.

From what McCormack had to say, it makes perfect sense that trying to eat complex carbohydrates late in the race can have a negative effect. Your body is playing catch-up and it’s just too late.
That’s why it’s important to take on complex carbohydrates early in the bike and in doing so, preventing your body from getting into a depleted state.

If you want to experiment with a great power food you can make yourself that has a balance of Complex Carbohydrates, Simple Carbohydrates, Protein and quality Fats, then check out Ironman Triathlon Power Food.

I actually came up with this after my racing days were over. I believe it might just be perfect for the Ironman.


There are some great new products introduced at Ironman expos. There’s not a thing wrong with buying them, but you should be buying them to try in the next years training.

It’s amazing how many triathletes will try something completely new and untested during a race they have trained months or perhaps years for. It’s a very risky thing to do.

There’s no way of knowing if it will even agree with and it could cause digestion problems. You will also have no way of knowing how it will interact with your replacement drink of choice.

The keys to Ironman eating during race day should be given thought. The important thing is to formulate a tried and tested eating plan long before race day.

RELATED: Ironman Death March
RELATED: Complex Carbohydrates

Ironman bike etiquette

New to the Ironman? Here’s some Ironman bike etiquette to be aware of.

Being aware of some basic Ironman bike etiquette will make the race a lot more enjoyable and safer for everyone.

If you do enough Ironman races you’ll see people do some things that inconsiderate and at times downright dangerous during the 112-mile Ironman bike.

Here are just a few of the more common things to watch out for.

  • It all begins in transition
  • Crossing the center line
  • Passing on the right
  • Flying water bottles
  • Aid station dangers
  • Racing into transition two

***It might seem like a small thing, but it can be a bit disconcerting when it happens to you.

Not everyone leaves their bike shoes or some other equipment in their swim/bike transition bags. Some people will often leave their bike shoes or other gear beside their bike.

Sometimes you’ll find one of your bike shoes a long ways from your bike because someone has managed to run over it or kick it in their hurry to get out on the bike course.

When you go get your bike, try and be careful of other people’s gear. It’s just common courtesy and considerate Ironman bike etiquette that really doesn’t take any extra time.

***Crossing the center line in order to pass someone can be very dangerous. Every Ironman bike course is configured differently. It may be a bike course with several loops that means other bikes are coming toward you from the other direction.

Vehicles could be coming from the other direction as often just one side of a highway is closed to traffic.

On some courses the marathon is on one side and the bike is on the other. So at times you will be in a race where runners are coming toward you.

***Passing on the right is one of the most dangerous maneuvers of all yet it happens in pretty much every race.

In the early stages of the bike course there will often be a lot cyclists jockeying for position. Often people will get frustrated. They’re not supposed to draft yet find themselves behind a wall of cyclists. There’s no room to pass on the left so they see an opening and pass someone on the right.

ironman bike etiquette

Slow down and spread out as you near the bike/run transition. Image by author. Main Street Penticton B.C.

In most cases there’s not a lot of room on the right and if the bike in front happens to swerve to the right it could result in a serious accident. They won’t be expecting anyone to pass them on that side and might not even see them until its too late.

In general the rule is to stay near the right shoulder unless you plan on passing. That way the left side is open for faster cyclists to go by. Sometimes it’s the person who is leaving too large a gap on their right who is at fault.

The way to prevent anyone from passing you on the right is to not leave room. Ride as close to the right shoulder as can. This also leaves more room on the left for faster cyclists and is proper Ironman bike etiquette.

If you are stuck behind slower traffic the best practice is to slow down and stay in the no-draft zone(usually three bike lengths)until things open up and you have room to pass on the left without crossing the center line.

***Be extra careful when returning your water bottle to the bottle cage. Things can get hectic and in their haste people don’t always get the bottle firmly into the cage.

All it takes is a bit of a bump and the water bottle can shake loose. The water bottle can end up under your rear tire, but most likely it will fall right into the path of the cyclists behind you.

It a water bottle is run over at a high rate of speed it can easily cause a cyclist to lose control and crash.

***Aid stations on the bike course can be a dangerous place for cyclists and volunteers.

If you can see the station coming up, begin to slow down and pull over toward the right side of the road. Not everyone is planning to take on fuel and they will be going full speed past the station.

If there are several bikes approaching at the same time be sure to leave plenty of room between yourself and the bike in front of you.

ironman bike etiquette

Slow down, leave some space, and keep to the right if you are getting aid.

If you plan to come to a complete stop go past the station and then pull over and stop once you clear the main traffic area.

***The last few hundred meters of the bike course is not really the time to try and blow by someone.

Being a bike catcher can be risky because some people come into transition way too fast. It’s much easier and safer for the bike catchers if you are just barely moving when you reach them.

There’s an entire marathon to run and the few seconds you gain by speeding into transition is really not worth the risk.

Finishing the Ironman bike course for the first time can be a great experience and a huge accomplishment after a 2.4 mile swim. It’s way more enjoyable if you demonstrate some Ironman bike etiquette along the way.

RELATED: Ironman bike nutrition
RELATED: Ironman bike pace

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Ironman 70.3 New Orleans results 2016

Excellent pro field battles for top of podium in Ironman 70.3 New Orleans results 2016.

There was no sure thing for top spot in the Ironman 70.3 New Orleans results 2016 when the gun sounded to begin the 1.2-mile swim at South Shore Harbor.

The 2015 winners of Ironman 70.3 New Orleans were Andy Potts and Sarah Piampiano with times of 3:39:49 and 4:15:17 respectively.

A new male pro winner would be crowned but Sarah Piampiano returned to defend her title and to race for Kona Ranking Points and prize money.

ironman 70.3 new orleans results 2016

Official WTC Ironman 70.3 New Orleans logo.

Strong winds were predicted for the race and could very well impact the bike split times.

There were also 30 Ironman 70.3 World Championship slots available to be won by the top age-group finishers in each category.


Becker, Blake
Bradley, Scott
Brady, Patrick
Chrabot, Matt
De Kanel, Rod
Gerlach, Thomas
Gray, Aaron
Hall, Benson
Harris, Daniel
Howard, Jeremy
Kotar, Keith
Kovacic, Jaroslav
McBurney, Brent
Reid, Taylor
Rhyner, Jacob
Shanks, Matthew
Sketako, Denis
Starykowicz, Andrew
Tejada, Raul
Toldi, Fernando
Tollakson, Tj
Tutukin, Ivan

Mark Chrabot of the USA was the only pro male to finish the 1.2-mile swim under 25 minutes and it gave him a lead of 26 seconds over Brazil’s Fernando Toldi who was in second.

Toldi had plenty of company as there were four others within ten seconds of him. Those four included Andrew Starykowicz who normally prefers to be at the front in the bike as soon as possible. He could take top spot in the Ironman 70.3 New Orleans results 2016 if gets loose on the lead during the 56-mile bike.


Chrabot, Matt    	00:24:34
Toldi, Fernando 	00:25:00
Starykowicz, Andrew	00:25:03
Kovacic, Jaroslav	00:25:07
Tutukin, Ivan     	00:25:10
Tollakson, Tj    	00:25:11
De Kanel, Rod    	00:25:43
Howard, Jeremy    	00:27:17
Reid, Taylor    	00:27:21
Rhyner, Jacob    	00:27:40
Tejada, Raul	        00:27:46
Hall, Benson    	00:27:55
Gerlach, Thomas  	00:27:57
Sketako, Denis  	00:28:18
Becker, Blake	        00:28:51
Gray, Aaron     	00:29:10
McBurney, Brent 	00:30:32
Shanks, Matthew 	00:32:10
Harris, Daniel   	00:33:00
Bradley, Scott  	00:33:46
Kotar, Keith    	00:34:06
Brady, Patrick	        00:34:25

It was no surprise to see Andrew Starykowicz pull away from the rest of the field on the 56-mile bike course. At the 30 mile mark his lead was over three minutes.

He was being tracked by Matt Chrabot and TJ Tollakson who were neck and neck for second place. The rest of the male pros had lots of work to do as they were all over six minutes or more off the leaders pace with the bike half over.

A very strong tailwind was expected for the return trip on the bike. It could just be one of the fastest 70.3 bike splits recorded in some time. You never know. Starykowicz just might average 35 MPH with a strong wind at his back.

He will most likely need more than a three minute lead beginning the run as there are some strong runners in this male pro group capable of catching him.
[bctt tweet=”Andrew Starykowicz posts 1:57:56 bike split in Ironman 70.3 New Orleans.
via Ironstruck”]
Pretty quick split of 1:57:56 posted by Starykowicz as he takes the lead onto the run course and he has just what he needs…a lead of over eight minutes on second place Matt Chrabot.

Taylor Reid of Canada moved into second place nearing the halfway point of the run but had lots of work to do if he wanted to challenge for first place in the Ironman 70.3 New Orleans results 2016. Starykowicz stilled maintained a lead of seven minutes.

A few weeks ago in Ironman 70.3 Texas 2016 Starykowicz posted a 1:58:44 bike split but Lionel Sanders of Canada was fastest of all with a time of 1:58:09 and would go on to win.

Andrew Starykowicz is the winner of Ironman 70.3 New Orleans 2016 in a time of 3:46:52. Taylor Reid of Canada holds off Matt Chrabot to claim second place.


Starykowicz, Andrew	03:46:52
Reid, Taylor    	03:52:19
Chrabot, Matt    	03:53:07
Tutukin, Ivan    	03:56:05
Tejada, Raul    	03:56:55
Carvalho, Fabio   	03:57:30
Kovacic, Jaroslav	03:59:22
Sketako, Denis   	04:00:03
Gerlach, Thomas  	04:00:24
Toldi, Fernando 	04:04:21
Gray, Aaron      	04:04:31
Hall, Benson      	04:04:38
Rhyner, Jacob    	04:05:00
Bradley, Scott  	04:11:19
Harris, Daniel  	04:11:42
Becker, Blake    	04:16:27
Shanks, Matthew   	04:18:39
Howard, Jeremy   	04:20:46
De Kanel, Rod   	04:22:36
Kotar, Keith    	04:26:29

Sarah Piampiano would be attempting to defend the title she won in 2015 against some excellent competition.


Alvarez, Palmira
Bennett, Laura
Brown, Brooke
Burdzilauskas, Whitney
Cameto, Sarah
Harari, Lotty
Hinz, Bailey
Luse, Nickie
McCracken, Amelia
Piampiano, Sarah
Roohi, Molly
Rusch, Maggie
Snow, Caitlin
Spitler, Erin
Stevens, Amanda
Wendorff, Amanda

Laura Bennett had another great swim split and her swim time of 25:49 gave her a surprisingly big lead of over a minute on Amanda Stevens who is also a very fast swimmer. Sarah Cameto was the only other female pro to complete the swim in under 30 minutes.


Bennett, Laura  	00:25:49
Stevens, Amanda 	00:27:06
Cameto, Sarah    	00:28:45
Wendorff, Amanda	00:30:20
Snow, Caitlin    	00:30:22
Hinz, Bailey    	00:33:03
Piampiano, Sarah	00:33:24
Roohi, Molly    	00:33:26
Rusch, Maggie    	00:33:41
Brown, Brooke    	00:34:36
McCracken, Amelia	00:35:49
Alvarez, Palmira	00:35:54
Spitler, Erin    	00:35:58
Burdzilauskas, Whitney	00:38:44
Harari, Lotty    	00:39:15
Luse, Nickie     	00:40:54

The lead swimmers were caught by Sarah Cameto and defending champion Sarah Piampiano in the first half of the bike course. However they were still in the race as only 1:20 separated Cameto, Piampiano, Stevens, and Bennett as they made their way through the first turn.

Top spot on the podium in the Ironman 70.3 New Orleans results 2016 could come down to who saved the most for the 13.1-mile run.

It was Sarah Piampiano with a lead of just under a minute over Sarah Cameto as she began her run. By the three mile mark the lead was almost three minutes as Piampiano attempted to claim first place in the Ironman 70.3 New Orleans results 2016 and successfully defend her 2015 title.

Sarah Piampiano is the winner of Ironman 70.3 New Orleans for the third time. Her winning time is 4:19:57.


Piampiano, Sarah	04:19:57
Cameto, Sarah    	04:26:48
Bennett, Laura  	04:29:51
Snow, Caitlin   	04:30:21
Stevens, Amanda 	04:33:23
Wendorff, Amanda	04:34:15
Hinz, Bailey     	04:38:37
Spitler, Erin    	04:44:37
Rusch, Maggie    	04:46:12
Alvarez, Palmira	04:50:28
Roohi, Molly     	04:50:43
Luse, Nickie     	04:54:52
McCracken, Amelia	04:55:47
Brown, Brooke   	05:05:51
Burdzilauskas, Whitney	05:06:11
Harari, Lotty   	05:50:37

Top age-group finishers in Ironman 70.3 New Orleans results 2016.

FEMALE 18-24

Wood, Nicole     	05:00:38
Setzler, Erika   	05:12:22
Ross, Sarah     	05:43:25
Johnson, Jenna  	05:50:44
Mikrut, Erin    	06:20:49

MALE 18-24

Long, Sam       	04:12:31
Herrera Chacon, Pablo	04:18:23
Chronert, Michael	04:26:51
Vargas, Matthews	05:09:18
Maas, Benjamin   	05:09:26

FEMALE 25-29

Van Breda, Keelyn	04:53:58
Leon Becerril, Anahi	05:09:28
Perkins, Barbara	05:12:59
Glassmeyer, Jill	05:25:30
Jehn, Amanda    	05:28:50

MALE 25-29

Irvin, Rance    	04:20:31
Vance, Travis    	04:26:03
Pan, Yang        	04:26:51
Larocque, Rob    	04:29:26
Brush, Stephen   	04:42:03

FEMALE 30-34

Lea, Caroline    	04:49:32
Carlon, Fiona   	04:57:02
Nyitray, Elizabeth	04:58:57
Brannigan, Jessica	05:09:57
MacSwan, Meg    	05:15:55

MALE 30-34

Giuliano, Ryan   	04:04:12
Snyder, Dj      	04:21:29
Fitzhenry, Adam   	04:26:12
Tonder, Scott     	04:26:48
Widman, Aaron    	04:32:40

FEMALE 35-39

Miller, Alison   	04:48:47
Rollins, Emily    	05:01:55
Rossiter, Sofia  	05:15:34
Diliberto, Jena  	05:17:53
Karpitskaya, Yekaterina	05:22:45

MALE 35-39

Sloan, Chuck    	04:19:18
Stanfield, Allen	04:30:24
Smith, Jason     	04:32:57
Post, Brian      	04:33:52
Johnson, Jeremy  	04:36:10

FEMALE 40-44

Rutledge, Ali   	05:24:18
Sanborn, Beth   	05:29:38
Le Clair, Chelsea	05:35:15
Carstens, Carolina	05:42:51
Ingram, Jen     	05:44:09

MALE 40-44

Scott, Rodney    	04:20:49
Miller, Brian    	04:26:17
Martin, James    	04:37:48
Smith, Grady    	04:39:00
Simkins, Russell	04:45:15

FEMALE 45-49

Spooner, Claudia	05:10:01
Ragals, Debbie   	05:12:03
Stickney, Lora   	05:23:19
Dushay, Jody    	05:31:14
Elder, Dawn     	05:37:41

MALE 45-49

Cart, Kevin     	04:28:24
Lowman, Brian     	04:34:44
Lorenz, Holger   	04:36:23
Rollins, Brad    	04:37:11
Thompson, Glen   	04:42:08

FEMALE 50-54

Oconnor, Linda   	05:21:13
Kaltenbaugh, Ann	05:29:34
Esahak-Gage, Jane	05:34:23
Mantay, Erica    	05:53:33
Harrison, Lisa   	06:00:21

MALE 50-54

Gennari, Bruce   	04:35:12
Laroche, Marc     	04:37:02
Minardi, Mike    	04:42:48
Gompers, Paul    	04:50:00
Edwards, Barry   	04:51:53

FEMALE 55-59

Zeller, Emilia   	06:25:36
Lane, Patricia   	06:35:25
Mueller, Barbara	06:45:20
Mollahan, Ingrid	06:45:41
Landon, Cheryl   	07:00:10

MALE 55-59

Irion, Dave     	04:32:15
Harrison, Johnny	04:45:31
Dietrich, Klaus 	05:12:14
Perroteau, Alain	05:13:53
Perkins, Dan    	05:14:14

FEMALE 60-64

Thomas, Barbara   	06:16:22
Ellis, Patricia  	06:22:35
Boudreaux, Susan	06:53:09
Dykshorn, Terry  	06:54:42
Pickens, Becky  	07:00:14

MALE 60-64

Moats, Kevin    	04:55:58
Reese, Bill     	05:06:01
Hathaway, Will   	05:29:19
Mozena, John    	05:37:57
Anderson, Gwin   	05:41:33

MALE 65-69

Robinson, Ken    	06:13:06
Molloy, Daniel    	06:14:46
Wiser, Conrad    	06:32:58
Geljack, Kenneth	06:40:48
Palermo, Bill    	06:46:46
Zielinski, John   	07:02:59
Stevens, Lee    	07:29:14
Kudla, Alan     	07:33:29

FEMALE 70-74

Krupa, Susan    	07:35:22

MALE 70-74

Frezza, Marty   	06:40:39


Buder, Madonna       SWIM....1:09:19

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