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

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About Ray

Ray hasn’t stopped since his first Ironman in Kona, 1984. He has since run 14 more Ironman races, authored 5 Triathlon books, and is now bringing together a passionate community of triathletes. Contact Ray at

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