Hana’s Ironman Bar

This is the first in an occasional series of favourite pre and post run/race meals enjoyed by our members.  Nutrition for runners can be a tricky thing and it seems to take some experimenting for new runners to get it right, so why not share what works for you with the rest of the club?  Equally, if you have something other than the favoured jelly babies that you take on your long runs for a burst of energy, let us know what it is. Email me with your recipes (photos would be great too!) and I’ll add them to the new blog section, which you’ll be able to find in the menu above under ‘nutrition’.  Don’t forget to let us know what you think if you make one of the recipes and leave a comment too!

On a personal note – don’t eat poached eggs before a long run unless you want a dodgy tummy half way through!!

Over to Hana…

Hana Clitherow gives us her recipe for the perfect post race treat.

Hana's Ironman Bar

Ironman Bars

This was a recipe i found years ago developed for people who were training for triatholons. I just ate them for fun!


  • 175g/6oz Rolled oats (Porridge to you and I)
  • 25g/1oz Desiccated coconut
  • 125g/4 1/2 oz mix of dried fruits finely chopped (eg prunes and apricots or i use cranberries and blueberries which need no chopping)
  • 25g/1oz sunflower seeds
  • 125ml/4floz sunflower oil
  • 4 tablespoons Runny honey or syrup
  • 50g/1 3/4oz light muscovado sugar


  1. Grease and line the base of a shallow 11″ x 7″ tin with parchment
  2. Stir all the dry ingredients together
  3. Place the oil, honey and sugar in a pan heat gently until the sugar melts, but do not boil
  4. Add the dry ingredients to the oil mixture and stir off the heat
  5. Spoon into the tin and bake for 20 – 25 mins in a preheated oven at 18ºc (if using a fan oven reduce the temp to 175ºc and don’t preheat)
  6. Take out of the oven when golden brown, mark out the slices you want but leave to cool in the tin, before turning out.

It takes a few trial runs to get the texture you want. If you cook them too long they become very crisp and the dentist might not like you eating them, and they will be very soft and collapse if you cook them for too short a time!

Tastes great with a cuppa after a long run, or short run or even a walk.



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