Credit Scott Flathouse

Eric Limkemann

Height: 6’2″  
Weight: 165lbs

  • 2015 Challenge Florida 70.3 Champion 
  • 2014 Challenge New Albany Champion
  • 2013-14 Rev3 Series Champion
  • 2013 Rev3 Williamsburg Champion
  • 2012 Rev3 Half-Full Champion

I choose First Endurance very simply because I feel it is the best nutrition product on the market.  In the past, I’ve dealt with GI issues and battled cramping as I moved from one product to another.  When I found First Endurance, not only did I have no problems but I found I was training and racing faster and more consistently. The complete system takes the guesswork out of my nutritional needs and lets me focus on training.

Ironman 70.3 Nutrition Plan

Day Before the Race:

I maintain a very regular diet every day throughout training and only make slight modifications for the day before the race.  My mornings always start with Optygen HP, Mult-V, Water, Oatmeal, and Utopian Espresso.  My oatmeal varies slightly, but looks something like this:

½ c Steel Cut Oats

1 Banana

½ c blueberries

1T Raw Honey

2T Flaxseeds

1T Natural Peanut Butter

Lunch is generally my biggest meal of the day and I try to make it as colorful as possible.  Fruits/Veggies and quinoa are stables along with fish or chicken.  I keep it very basic and “tasteless” as my wife puts it.  I do cut back on some of the fiber the day before the race, but not much.  My system is used to handling it and the morning coffee takes care of any surprises on race day…  A typical lunch would be:

Spinach salad with tomatoes, mushrooms, strawberries and apples.

Quinoa with broiled fish

Whole grain roll/pita with hummus.

Water and EFS-PRO.

The only difference with my meal planning is I drink 1-2 servings of EFS-PRO with lunch and dinner and almost always go for a pizza for my early dinner before a race.  Generally, I try to get brick-oven pizza but sometimes have to compromise.  Something about the sodium and calories (and superstition) make me feel great the next day.  I don’t usually eat it (read: almost never), but when I do I know it’s time to Race.  I try to finish eating by at least 12 hours before the starting gun and may have a small piece of fruit before bed.

Race Day:

Morning:  Multi-V, Optygen HP, 2 servings EFS-PRO, Oatmeal, Coffee (3 hours before Race time, even if I have to get up super early!).  I will eat 250 more calories of an energy bar or banana with 90 min to go.

Pre-Swim:  “Holy Hand Grenade” of Pre-Race and Liquid shot mixed with water roughly 30 minutes before the gun.  Usually right before hopping in for the swim warm up.  Sip water up to race start.

Bike:  2 servings EFS-PRO in one bottle with a scoop of pre-race and 2 EFS Liquid Shots mixed with water in the 2nd.  I generally finish the EFS-PRO bottle by ½ way and take on a water bottle at a hand-off.  The EFS Liquid Shot bottle keeps me going through the whole ride and I use the additional water from the course to keep my hydration levels up.  I do my best to make sure I take in ALL of the calories heading into the run.  If I’m under 800-900 calories on the bike, I feel my run suffers.

Run:  I take am EFS Liquid Shot flask with me and run with it through the first 10-12 miles.  I take a sip before each aid station and take water to wash it down.  I practice my tempo runs holding the flask, so it’s very comfortable to run with.

Post-Race:  I always try to have a bottle of Ultragen powder ready to be mixed with water at the finish.  I’m a bit obsessive about it, but I feel the post-race window is WAY more critical than a normal post-workout window, no matter how hard the workout was.  I over-hydrate the rest of the day and eat well.

Ironman Distance Nutrition Plan:

Day Before the Race:

I maintain a very regular diet every day throughout training and only make slight modifications for the day before the race.  My mornings always start with Optygen HP, Mult-V, Water, Oatmeal, and Utopian Espresso.  My oatmeal varies slightly, but looks something like this:

½ c Steel Cut Oats

1 Banana

½ c blueberries

1T Raw Honey

2T Flaxseeds

1T Natural Peanut Butter

Lunch is generally my biggest meal of the day and I try to make it as colorful as possible.  Fruits/Veggies and quinoa are stables along with fish or chicken.  I keep it very basic and “tasteless” as my wife puts it.  I do cut back on some of the fiber the day before the race, but not much.  My system is used to handling it and the morning coffee takes care of any surprises on race day…  A typical lunch would be:

Spinach salad with tomatoes, mushrooms, strawberries and apples.

Quinoa with broiled fish

Whole grain roll/pita with hummus.

Water and EFS-PRO.

The only difference with my meal planning is I drink 1-2 servings of EFS-PRO with lunch and dinner and almost always go for a pizza for my early dinner before a race.  Generally, I try to get brick-oven pizza but sometimes have to compromise.  Something about the sodium and calories (and superstition) make me feel great the next day.  I don’t usually eat it (read: almost never), but when I do I know it’s time to race.  I try to finish eating by at least 12 hours before the starting gun and may have a small piece of fruit before bed.

Race Day

Morning:  MultiVPRO, Optygen HP, 1 serving EFS-PRO, Oatmeal, Coffee (3 hours before Race time, even if I have to get up super early!)
Pre-Swim:  1 servings EFS-PRO
Bike:  6 servings EFS-PRO in 2 bottles at the start and 2 more bottles in Special Needs.  I also carry an EFS Liquid Shot flask and take water on course.
Run:  I run with an EFS Liquid Shot flask and take water at aid stations.  I have a second at Special Needs along with 3 PreRace caps if I need them.
Post Race: Ultragen.  Always.  Followed eventually by a big burger and perhaps a few celebratory drinks!