Iceman Cometh Challenge News

Group Rides…Lets Go!

Mountain biking is often seen as a solo adventure — just you, your bike, and the trail. But if you’ve never joined a group ride, you might be missing out on some of the most fun, challenging, and rewarding experiences this amazing sport has to offer. Whether you’re a beginner trying to build skills or a seasoned rider looking to push your limits, group rides can transform your relationship with the trail.

If you’ve ever joined a mountain bike group ride, you know it’s a unique mix of race prep, chaos, and just riding your bike with friends. These rides are more than just training—they’re a chance to push your limits, build skills, and laugh your way through the dirt (and sometimes, the pain).

After all, where else can you work on your pacing while chasing down the rider who seems to have rocket boosters hidden on their bike? Or sharpen your handling skills by dodging surprise puddles and that one root that always seems to jump out at the worst possible moment?

Group rides are where race fitness quietly sneaks up on you. One minute you’re struggling up a climb that feels way steeper than it should, the next you’re realizing you just rode harder and longer than you planned—because you were having too much fun to notice.

They’re also where the real magic happens: creating bonds with other riders over common struggles, belly laughs, squeals and the occasional spectacular wipeout (hey, it happens to the best of us). And in those moments—mud-covered, breathing hard, probably laughing at yourself—you remember why you ride in the first place.

So if you’re gearing up for your next race, or just want to get stronger without being solo, don’t underestimate the power of the group ride. It’s training, it’s community, its friends, its challenges, and it’s a whole lot of fun rolled into one ride.

Here’s why mountain biking group rides deserve a spot in your regular ride rotation.

Motivation and Accountability
Okay, let’s face it: not every ride day starts with unlimited energy and smiles. On those evenings after work when Netflix and your couch feels cozier than your saddle, knowing a group is waiting for you at the trailhead can be the push and accountability you need. It’s easier to stay committed and consistent with your riding when there’s a crew depending on you — and cheering you on.
Skill Building Through Shared Knowledge
Every single rider brings something different to the table. On group rides, you’ll pick up trail tips, technique pointers, and gear recommendations from others with different strengths and experience levels. Watch how someone else corners, shifts, climbs, or drops in — then give it a try yourself. Learning by observation (and a little friendly peer pressure, we love peer pressure…right?) works wonders.
Safety in Numbers
Riding with friends means help is close at hand if something goes wrong. Whether it’s a mechanical issue or a fall, having other riders around can make a big difference. Plus, group rides often include at least one person who’s basically a mobile bike shop with tools, tubes, and trail know-how, except when your name is Haleigh Curtis, who doesn’t carry ANYTHING with her and solely depends on her bike not malfunctioning during every ride. Don’t be her.
The Social Side of Shred
Mountain biking is more than just riding — it’s a community. Group rides are a great way to meet new people, share epic riding stories, have post-ride snacks, and maybe even plan future rides together. Some of the best friendships (and rivalries) are created during these rides.

Tips for Your First Group Ride

● Know the pace and difficulty. Ask in advance to make sure the ride matches your skill level.

● Bring the essentials. Bike, pump, water, snacks, and a good attitude.

● Be punctual. Nobody likes waiting at the trailhead. Nobody. We will wait for you though.

● Communicate. Let others know if you need to stop, rest, or bail early. No shame.

● Respect the trail and each other. Leave no trace and ride in control.

One of the highlights of my week? Monday night group rides at Fort Custer Recreation Area with the Lady Parts Mountain Bike Team. Whether we’re flying down the trail at a spicy pace or cruising in full party-pace, there’s one thing that never changes—the sound of constant chatter, laughter, and giggles echoing through the woods.

It’s the kind of ride where performance takes a backseat to connection (but let’s be honest, we still push each other). There’s something special about being surrounded by a group of strong women who ride hard and cheer harder.

I’ll never forget one particular ride: I came into a corner way too hot and totally wiped out—laid out on the trail like a splattered pancake. The rider behind me, a dental hygienist, didn’t skip a beat, and shouted, “Are your teeth okay?”

Not “are you okay,” mind you—just my teeth. Priorities.

That’s the energy of the rides. It’s tough love, genuine care, and non-stop fun, all rolled into a few miles of dirt, roots, and shared stories. We crash, we laugh, we get back up, and we ride on—because Monday nights at Fort Custer aren’t just about mountain biking. They’re about community.

Got a favorite group ride or story? Share it in the IG/Facebook comments section! I want to hear some good ones!

Thank you to Haleigh Curtis @curtis_haleigh for being our 2025 Iceman Trailblazer!

More Than Miles: Why Trail Work Is Essential Training for Iceman

If you’re gearing up for Iceman this year, you’ve probably already logged some serious saddle time. Your intervals are dialed in, your gear is humming, and your calendar probably revolves around those Tuesday night rides and long weekend grinds. And yeah—none of that is wasted. The fitness matters. You don’t fake your way through 30 miles of Northern Michigan dirt in November.

But there’s a side of preparation that gets overlooked, even though it’s just as important as your VO2 max: getting involved with your local trail crew.

Now, I don’t mean that in a vague, “support your trails” kind of way. I mean showing up. Hands in the dirt. Feet in the leaves. Tools in hand.

For me, that place is Oakdale—our local trail system in Lapeer, Michigan. It’s where I train, where I unwind, and where I first understood that riding trails and building them aren’t two separate things. They’re the same journey.

A Different Kind of Line Choice

The first time I showed up for trail work at Oakdale, I was expecting a few hours of raking or maybe dragging some branches. What I got instead was an education—on dirt, drainage, and the invisible hands that keep a trail rideable long after we head home.

I remember clearing out a tight section in a low valley—some roots had turned it into a slip-n-slide after any rain. We reshaped the approach, added some runoff channels, and gave it a little more flow. The next time I rode it? Completely different feel.

It clicked: when you help shape the trail, you see it differently. You ride it smarter. You anticipate. You appreciate.

And that awareness? It’s a huge advantage when it comes to Iceman.

You begin to look at every twist of the course through the eyes of someone who knows how a trail is built—not just how to ride it.

Trail Work Builds More Than Trails

Out at Oakdale, the people I’ve met doing trail work are the same people I see out riding. They’re racers, yes—but also teachers, parents, retirees, and high school kids earning community hours. And just like on race day, everyone brings their strengths.

Trail days are a reminder that this sport isn’t just about personal bests—it’s about shared responsibility. Someone built the trail you just rode. Someone patched that bridge before your tires hit it. Someone’s planning the next section for a better line next spring.

Being part of that “someone” is powerful. You stop thinking of trails as just natural features—they become collective efforts. You feel connected, and that connection adds a new kind of pride to every ride and every race.

From Oakdale to Iceman: Why It Matters

Here’s the thing: when I line up in Kalkaska, I carry Oakdale with me.

Oakdale’s not some cushy, flow-filled playground—it’s hardpack and clay, baked dry by mid-summer and peppered with gravel that turns corners into slippery puzzles. Some days, it feels more like riding on marbles than dirt. But learning to handle those unpredictable corners? Learning to read the trail and commit to a line even when the traction feels like it’s betraying you?

That’s exactly the kind of skillset Iceman demands.

It doesn’t matter that Iceman is 200 miles away. The trail-building and riding experience at home prepares your mind and body in ways that training alone can’t. It teaches you how terrain changes through the seasons, how surface affects speed, and how important trail maintenance is in keeping things rideable and safe.

So when the trail throws something unexpected at you in November—slick leaves, deep sand, ruts from the night’s freeze—you don’t panic. You recognize the conditions, and you adapt.

Because you’ve seen it before. Because you’ve ridden it. Because you’ve built it.

Make It a Weekend: Trail Work at Vasa

If you really want to get the full picture, here’s an idea: take a weekend this summer or fall and drive up for a trail work day on the Vasa.

First off, it gives you a real feel for the terrain you’ll be racing on. You see the dirt, the rocks, the grades—up close and in slow motion. You also get to meet some of the folks who shape the Iceman course. Their insight is gold. You’ll learn which sections flood early, which roots get exposed after the first frost, and how many gallons of sweat go into making those trails race-ready.

Plus, it’s a great excuse to explore more of Traverse City before the chaos of race weekend. You’ll come back with a deeper understanding of the course—and probably some new trail buddies too.

Trail Work Is Mental Training, Too

We all talk about how mental Iceman is. The bottlenecks. The unpredictable weather. The burn that starts around mile 23 and doesn’t stop until Timber Ridge.

Turns out, trail work is perfect training for that.

It teaches you patience. Problem-solving. Long-game thinking. When you’re on a build crew and the tool you brought isn’t working or the section you’re fixing turns out to be twice as bad as expected, you don’t quit. You adjust. You adapt. You try something different.

That mindset translates directly to race day. You don’t panic when things go sideways—you figure it out and keep rolling.

Leave a Legacy

The trails we ride are borrowed from the past—and built for the future.

At Oakdale, I see that every time I ride a section that’s been improved, reshaped, or protected. And when I look at the young riders in our community—kids just getting their first taste of singletrack—I want those trails to be better for them than they were for me.

Trail work is a way to give back and pay it forward at the same time.

Even if you can only make one work day a year, it matters. Your sweat becomes part of the story. Your fingerprints are on the next generation’s first ride.

Make It Personal

If you’ve read this far, you’re probably already thinking about it—maybe even guilty about skipping the last few work days. I get it. Life gets busy. But if you love riding—and if you love Iceman—then helping build the trails we ride is one of the most personal things you can do.

You don’t need to be an expert. You don’t need fancy tools. Just show up. Ask questions. Listen. Learn. Work.

And then ride with a little more heart.

How to Get Started

Check your local trail org. If you’re near Lapeer, follow Oakdale Trails on social or look for events through MMBA chapters.
Connect with your crew leads. There’s always a need—sometimes it’s building, sometimes cleanup, sometimes just being an extra set of hands.
Make it social. Bring a buddy. Turn it into part of your weekend ride routine.
Plan a trail-cation. Pick a weekend to head up north and jump into a work day at Vasa. It’s an amazing way to connect and preview the terrain you’ll race in November.
Stay flexible. Weather shifts plans, and not every day is glamorous. But every bit helps.

Final Thoughts

Riding Iceman is a milestone. But building trails—at Oakdale, at Vasa, wherever you ride—that’s a legacy.

So this year, train your legs, sure. But train your hands and heart, too.

Lend some time. Learn the land. Give back to the community that makes your rides possible.

Because when we build the trail, we build the rider. And Iceman? It’s just the celebration.

Thank you Gerald Gaecke @g_dubs83_ for being our May guest blogger. You may recognize Gerald as he was one of our 2024 Iceman Ambassadors (Trailblazer)!

When to Send It and When to Survive: Iceman Strategy for the Midpack Rider

The moment Labor day is behind us, I start stalking the Iceman website to see if the course has been released. We all know the airport start is flat and fast, and when we get to Land’s End Road and Timber Ridge, the goal is to have enough left in the tank for those final, brutal climbs.

But what about strategy in between?

Let’s say you’re at Mile 12, and you know Make It Stick is coming up. You hear the drums in the distance, your heart rate starts to creep up, and you feel that early burn in the legs. What’s your move? Do you burn a match? Draft off someone? Take the inside line?

Decisions like these might not seem significant in the moment, but they can absolutely affect your finish once you hit Land’s End Road.

When to Survive at Iceman: Ride Smart to Finish Strong

Surviving doesn’t mean coasting—it means being strategic: lowering your heart rate, spinning in an easier gear, choosing a smoother (though possibly slower) line, or tucking in behind a group to draft and recover. It’s a conscious decision to back off just enough to stay in control and ready for what’s ahead.

We all know Iceman has plenty of spots where this is possible. The trick is knowing when to choose survival mode based on how you feel—not based on what the rider in front of you is doing.

If you’re in the top 10 waves, you can afford to take more risks. Those riders have the fitness and handling skills to recover faster from mistakes. But if you’re like me, midpack and working hard just to stay steady, surviving at the right time can save your race.

Do you race with a heart rate monitor? Wearing one on race day is as critical as your tire choice, nutrition, or bike setup. It’s a key tool in knowing when to push and when to hold back.

Signs It’s Time to Survive:

You’re at or above your max heart rate and it’s not coming down.
You can’t control your breathing, and your vision is starting to blur.
You feel like you’re on the edge of blowing up.

I give myself this rule: “If I can’t recover in 30 seconds, ride smart until I can.”
That simple guideline has kept me from bonking many times over the years.

Places on Course Where Survival Might Be the Right Call:

Rooty Climbs in the Vasa (Miles 23–25)

Late in the race, the legs are toast. These climbs will test your traction and balance. Pick the wrong line or attack too hard, and you’ll be hiking your bike and losing time.

Sand Pits After the Airport Start (Miles 1–5)

The Iceman crew does a great job raking the sand, but it can still ruin a good rhythm. Light hands, steady cadence, and picking the packed line are key. You might slow down slightly, but it’s a good spot to let your heart rate settle.

Singletrack Bottlenecks

We’ve all been here. You’re stuck behind a few riders, and the urge to pass is strong. Unless you’re just a few riders back and can see a clean line, it’s smarter to sit in and recover. Save your energy for open sections where a pass will stick.

Send It (When It Counts): Key Moments to Gain Ground at Iceman

Sending it is about momentum, confidence, and timing. It’s not reckless—it’s calculated. These are the moments where a little extra push can lead to big gains, especially if you’re feeling good.

Wide Two-Track Before Dockery Road (Miles 2–8)

This is one of the earliest opportunities to settle in and make smart moves. The terrain is mostly wide, fast, and fairly smooth—ideal for gaining positions and building momentum before the course tightens up. It’s not technical, which makes it perfect for staying relaxed, keeping your cadence smooth, and finding a fast wheel to work with.

This is a great spot to draft and flow if you’re in a group. Watch out for hidden sand pockets, stay light on the bars, and trust your line. This is a safe place to “send it” without overcooking the engine.

Short, Punchy Climbs with Good Traction

Think: the climb before Make It Stick or Time Sucker. If the surface is firm and you’ve got power, this is the time to go. Beating the rider in front of you to the top can save a lot of energy later.

Descent Into Williamsburg Climb

Fast and wide, and if you keep your speed, you gain free momentum into the climb. Stay off the brakes, hold your line, and pedal through the downhill. Last year, I had to bail on my line because a rider in front stopped dead, so stay alert and ready to react!

Right After the Icebreaker (Final Climb)

You’re tired, you want a Bell’s beer, and the finish line is minutes away. If you’ve got anything left, this is the time to burn it. Send it, pass who you can, and empty the tank. You’ve worked too hard to coast now give it everything you’ve got and leave it all out there.

Final Thought: The Mind Is Stronger Than the Body

We all reach a point where the legs say “no.” But the mind? That’s where the magic happens. Whether you’re pushing hard or riding smart, remember: you’ve got more in the tank than you think.

Race hard. Race smart. No regrets.

See you in the woods.

Thank you to Chris Mutnansky @the_racing_ref for being our 2025 Iceman Trailblazer!

Fuel to Finish: Why Nutrition & Hydration Matter for Iceman

You can have the strongest legs at the start line of the Iceman Cometh Challenge, but if you’re not fueling them right, they’ll only take you so far. Nutrition and hydration aren’t just for pro racers—they’re for anyone who wants to ride strong, feel good, and finish well.

Iceman is 30 miles of varied Northern Michigan trail, and while the course changes a bit each year, one thing never does: it’s a grind. Most riders are out there between 1.5 and 3+ hours, often in cold, wet, or snowy conditions. That means your fueling plan needs to work not just for the distance, but also for the weather, terrain, and trail flow—especially the singletrack sprinkled throughout the race, where grabbing real food can be tricky.

Let’s make sure you’re ready.

Why Fueling Matters at Iceman

Mountain biking isn’t steady-state cardio. You’re pushing hard on climbs, recovering quickly, navigating corners, reacting to trail conditions—all of which burn through glycogen (your body’s stored carbohydrate) at a fast rate.

If you’ve ever “bonked,” you know what it feels like: you hit a wall, mentally and physically, and everything falls apart. That’s what happens when you run out of fuel.

Cold weather can be deceiving. You may not feel thirsty, but you’re still losing fluid through sweat and respiration. Mild dehydration leads to fatigue and can even increase your chance of cramping—not because you’re missing salt, but because your muscles are fatiguing faster. (Cramping is mostly a training issue, by the way—not just a sodium one.)

The point is: fueling and hydrating well is a performance enhancer and a crash preventer—and Iceman is not the day to be guessing what works.

Train Your Gut Like You Train Your Legs

This part’s often overlooked. If you wait until race day to start practicing your fueling, you’re gambling with your gut. Your stomach is like your legs—it needs conditioning.

That means during your summer and fall training rides, especially the long ones, start experimenting:

Eat and drink regularly while riding.

Try different products and timing.

See what sits well and what causes issues.

This is your chance to figure out if that new gel you bought actually works at race pace—or if it’s better left in your saddlebag.

How Much Should You Eat on the Bike During Iceman?

Here’s a rough guide based on how long you expect to be on course. (Special attention to the first category of under 1.5 hours of ride time – that’s going to be the pro racers who are out there at the highest intensities, which increases their carb requirements. If you are on a general training ride for under 1.5 hours you would probably need about 30 grams of carbs. But if your ride time in this race is under 1.5 hours, you’re looking at needing 70-90+ grams/hr):

Ride Time	Carbs Needed	Example
Under 1.5 hours	70-90+ grams/hour	Multiple gels, bar or chews, + carb drink
1.5–2.5 hours	30–60 grams/hour	2 gels + chews or bar + drink mix
2.5–3+ hours	60–90 grams/hour	Multiple gels, bar or chews, + carb drink

Your body stores some glycogen, but not nearly enough to fuel a hard 2+ hour race without running low. Cold weather might blunt your thirst cues, but that doesn’t mean you’re not burning through energy and fluid.

Fueling Options for Iceman Conditions

Let’s be honest—real food is tough at Iceman, especially early on when you’re stuck in the singletrack or wearing gloves. Here’s what tends to work best:

1. Gels, Chews, and Drink Mixes

Easy to consume on the move—even with gloves on.

Can stash them in warm pockets or tape gels to your top tube.

Look for caffeinated options if that helps you focus, but test them first.

2. Real Food (with caveats)

If you’re out there for 3+ hours, small, soft real foods can help (e.g., fig bars, cut-up PB&Js).

But eating in tight trail sections or with cold hands can be a mess.

Practice ahead of time to see what you can realistically grab and chew in the cold.

3. Carbohydrate Drink Mixes

Double win: hydration + fuel in one.

Helps on cold days when you’re less likely to drink.

Examples: Skratch, Osmo, Tailwind, Maurten, Hammer.

4. Electrolytes

Still important in cold weather, especially if you’re a salty sweater.

Look for drink mixes with sodium, or take electrolyte tabs if your drinks don’t have enough.

The Bottom Line

If you want to have your best day at Iceman, your fueling strategy matters—especially in cold, wet, and technical conditions. Start now. Use your summer and fall rides to practice eating and drinking under pressure. Don’t try something new on race day just because it came in your swag bag.

Fueling is a skill. Master it now, and you’ll thank yourself when you’re passing riders in the final miles instead of surviving on fumes.

Up Next: What to Eat Before Your Training Rides

How you fuel before your training rides can make or break the session—especially on longer or harder efforts. In the next post, we’ll break down what to eat, when to eat it, and how to avoid common pre-ride mistakes like starting hungry, overdoing it, or eating something that sends you sprinting for the woods.

Stay tuned!

Gina Render is a certified Performance Nutrition Coach that works with a variety of athletes and active individuals both locally and remotely to help them meet their goals. As a wife, mom of two teens avid mountain biker, and strength athlete, she understands the demands that come with balancing life and sport. From sport-specific fueling to general nutrition, she’s your partner and advocate to empower you to Adventure More. Contact her at gina@adventure-more.com.

“Eating wins races” – Syd and Macky (pro off-road cyclists)

Let’s talk fuel. Pre-race, during race, and post-race, all of the fuel! Now, I am not a dietitian or a nutritionist but I do know what works for me and maybe something I write about will work for you too! Fueling your body properly can make or break your performance on race day. Whether you’re gearing up for a sprint race, a gran fondo, or something epic like the Iceman Cometh Challenge, your nutrition strategy is just as important as your training. Yes, you can do all of the correct training but come race day, if your body does not have the proper nutrients it needs to succeed, you will not be able to perform at your best.

Pre-Race:

Proper fueling is not just important on race day, but leading up to your big event as well! Your body requires time to store what it needs in order to use it later during the race. We have all heard about carb loading. Maybe something you didn’t know is that you do not want to just carb load the night prior to your race. In fact, you should be carb loading 2-3 days prior to your event! Think pasta, rice, sweet potatoes, oatmeal, fruits, and whole grains.The goal is to maximize the amount of glycogen (your body’s preferred fuel source during intense exercise) stored in your muscles and liver. The benefits of carb loading include:

Increases energy stores: Glycogen is the primary fuel your muscles use during sustained, high-intensity efforts like a bike race. The more you have stored, the longer you can perform at a higher level before fatigue sets in.

Delays muscle fatigue: With fully stocked glycogen stores, your body doesn’t have to rely as quickly on fat for energy, which is slower to convert.

Boosts performance: Studies show that carb loading can improve endurance performance in events lasting longer than 90 minutes by helping you maintain a higher power output for longer.

Hydrate, hydrate, hydrate. Drink plenty of water throughout the day and add in your favorite electrolytes if you are sweating more due to heat or your continued training. Lastly, try to avoid heavy or fatty meals. This can leave you sluggish, bloated, or with unwanted digestive issues. These foods are high in fats, fried, or simply larger portions. This can include meals such as a cheeseburger, fried chicken, pizza with extra cheese and pepperoni, large portions of creamy pasta, or loaded nachos.

What should you eat the morning of race day? Aim to eat 2–3 hours before the race. Include carbs, protein, and minimal fat/fiber. For example, oatmeal with a banana and a bit of peanut butter, or toast with honey and scrambled eggs are good options. Of course, continue to hydrate and try not to eat anything new – stick with what your stomach already knows!

Prior to the race start I like to eat a small snack and sip on a little more water. Typically I will go for a banana or part of a protein bar. This makes me feel ready, full, and hydrated!

During the race:

Now, it does vary how many carbs/calories you should intake during the race depending on race intensity, your goals, how many calories you are burning, etc. As a general rule, aim for 30-60g of carbs per hour of intense activity. When you’re racing or riding hard for longer than 60-90 minutes, your body burns through glycogen (stored carbs) quickly. Unfortunately, your glycogen stores are limited-typically enough for 60 to 90 minutes of intense effort. Once those stores run low, your performance starts to drop (a.k.a. “bonking” or hitting the wall). Nobody wants that feeling, it is the worst! So, back to my title, eating wins races!! We need to maintain our blood glucose level by refueling on the go.

What does 30-60g of carbs look like?

-1 energy gel = ~20-25g carbs

-1 banana = ~27g carbs

-16 oz sports drink (like Skratch or Gatorade) = ~20-25g carbs

-1 pack of chews (like Skratch chews) = ~40g carbs

I personally love Skratch products and use several different items for racing. My favorites include the energy chews (any flavor really), super high-carb mix (Lemon-lime), hydration mix (strawberry lemonade), and recovery mix (vegan oat milk latte). I will fill one water bottle with the super high-carb and another with hydration on race day and always carry a pack of chews with me! In addition to Skratch, I will often eat a maple syrup pack, apple sauce, a fig bar, dried fruit, or a fruit bar! Don’t be fooled, I also LOVE candy on rides – Nerds Clusters, gummy worms, M&M’s, or Sour Patch Kids!

Hydrate, hydrate, hydrate! Are you catching on to a theme here? Drink water throughout the entire race! If that means wearing a pack to ensure you can consume enough water, wear one! Sometimes it is challenging to reach down for a water bottle if you are racing on a mostly single track course, so don’t be afraid to sport a pack on race day. If it is hot out, drink more water. If it is cold, still make sure you are drinking water! You may not feel thirsty but your body will thank you later. Pro tip, practice your fueling on training rides. Practice eating while riding and practice eating specific foods to ensure your gut will tolerate it. It can be tricky pulling out a chew pack, opening it with gloves on, and putting it back in a pocket without dropping anything all while still riding your bike so the more practice the better! Same goes for pulling out a water bottle and replacing it without stopping.

Post Race:

Is there anything much better than a post-race meal? Sometimes the thought of eating a giant slice of pizza is all that gets me through the last few miles of a race! Ideally, you should consume a mix of carbs and protein about 30-60 minutes after a race. This could include a recovery shake (this is where the Skratch recovery mix comes in to play for me) or chocolate milk. You guessed it, continue hydrating and consider an electrolyte replacement. Then of course, eat a full meal within 2-3 hours post-race. For example, stir-fry with rice noodles, tofu or chicken, and mixed vegetables or a burrito bowl with rice, veggies, and beans. If you aren’t hungry right away, start with a small snack and eat later.

Proper fueling is more than just eating before a ride-it’s a strategy that starts days before and continues after the finish line. Dialing in your nutrition plan helps you perform your best, recover faster, and enjoy the ride more. Happy fueling my friends!

Thank you to Haleigh Dunn @life.with.haleigh for being our 2025 Iceman Trailblazer!

Mudman Coaching: Mindset > Conditions

Englewood wasn’t supposed to be a mudfest.

I loaded up a few of the West Michigan Coyotes for what we expected to be a classic WORS weekend. Fast trails. Good vibes. I was there as coach, hype squad and dad, supporting my daughter and a solid crew of young riders.

The forecast? Dry. The social chatter? Fast and dialed.

Then a few days out, the skies opened up.

Not a drizzle. Not a passing shower. A full-on, course-destroying, drivetrain-killing downpour. Over an inch in 24 hours. It was peanut butter out there…and everyone knew it.

But that’s when coaching gets real.

I don’t just coach kids to pedal hard, I coach them to handle hard things. That means training the body and the brain. Mental flexibility. Emotional resilience. The ability to reset fast when the day isn’t what you signed up for.

We call it “mud training.” And sometimes, you don’t schedule it, nature just hands you a pop quiz.

Saturday morning, I watched the Coyotes take it all in. Some buzzing. Some silent. A few trying hard not to freak out.

I said this to my daughter:

“You don’t control the trail. You only control how you show up.”

We reframed the race…not as a fitness test, but as a mindset test. Not about lap times, but about grit. Heart. Adaptability. Ride the trail you’ve got, not the one you visualized.

What do I coach on a day like this?

“Try hard” doesn’t cut it. We train for days like this. Year-round. In every preseason ride, post-race huddle and practice where a kid doubts themselves, then chooses to show up anyway.

But when the mud hits, we double down:

→ Stay loose.

Tense riders crash. We coach relaxed upper bodies, steady heads and eyes up. Laughing at the absurdity? It means you’re in the right headspace.

→ Ride what’s real.

Forget your pre-ride lines. Scan for traction. Commit. Confidence, even in chaos, is faster than fear.

→ Protect your gear.

Check that drivetrain. Lube like it matters. Shift like you’re defusing a bomb. Because blown derailleurs don’t win races.

→ Redefine success.

Slower laps? Heavier legs? That’s not failure, it’s physics. Ride smart. Ride proud. The clock doesn’t tell the whole story.

→ Show up for your crew.

Coyotes had each other’s backs. Pumped up tires. Shared snacks. Cheered loud. You want teammates like that.

We all want a “niceman” kind of day. But training for mudman changes how you ride…this weekend and when Iceman rolls around in November.

And for those who remember 2014 or 2019…you know what I am talking about.

Maybe we’re due again in 2025.

We’ll be ready.

Mud or shine.

Send it.

Tobi is a passionate mountain biker and ultra endurance gravel cyclist who thrives on pushing his limits in the great outdoors. He has a deep appreciation for nature, savoring the scenic views and challenges of unpaved singletrack trails and long gravel routes. Tobi’s passion for adventure drives him to constantly seek out new ultra endurance gravel races and mountain bike events that take him on new dirt roads. He has participated in the Iceman Cometh Challenge for over a decade. When not hitting the trails or grinding away the miles on gravel, Tobi enjoys camping trips with his family. He is also actively involved with the West Michigan Coyotes youth mountain bike team, where he coaches and rides alongside his daughter, fostering her love for the sport. The solitude of the trails and the invigoration of conquering an ultra-endurance race is what fuels his obsession with mountain biking and gravel cycling.

The girl was back

After 5 years of not riding Iceman, I decided to get back in the game last year. But in the last few weeks leading up to race day, the indecision and obstacles started to build. And I started to wonder, should I race at all? Was I too far gone from that “old Kandy” – the girl I used to be?

The doubt started when I took my bike into Brick Wheels for some basic upkeep – and got the news that I was seconds from “catastrophic fail.” That’s a biggie, even for me. My back rim was cracked.

But they would put a rush on this part! They gave me a loaner bike! They consoled me, there in the dim light of October! They took away every obstacle…including a good DNF story in hindsight.

Next, I went to the SkyBridge with the family.

There, a woman hacked on me, and I watched with laser precision as my face, chest and head became clogged over the next week… as I rode that gorgeous rental that Brick Wheels had loaned me.

Between the two setbacks, I started wondering if this was a sign I should sit this one out. First my bike, now my body. Not to mention, had I really trained enough? It was never enough.

A tiny part of me also started to think, I am an excellent cheerleader.

By that Monday before Iceman, I was choosing my cheering spots – and getting antibiotics.

By Tuesday, I got my bike back. But the cheer around Brick Wheels did not match the cheer in my heart. The setbacks had put the brakes on my goals – and I doubted I should ride at all.

By Wednesday, the meds were kicking in… and I felt a little better. My tiny little Iceman heart started to wonder if I should at least go ride the finish… just to see it again.

By Thursday, I was riding the winding, twisting finish – and picking out the spots I might take a digger on if I wasn’t careful.

Then – out of nowhere – I got weepy.

Not because I might not race (some part of me was relieved I might not be racing at all), but because I was at Iceman again.

In that fencing, behind those gates, among that buzz in the air – after 5 years of not racing.

5 years! 5! F-i-v-e!

I thought of how much I’d gone through in those years, which had been a personal hell… but that’s where the happy tears were coming from.

Because I was there at all.

Because I saw that I was still me. I was still biker chick, sick and all. I was still here. And, I had spent a precious, gorgeous fall out in the woods – with the leaves below me and the sky above.

I don’t know if I have ever felt so thankful for my bike as I did in that moment.

Because I realized I had found my way back to my bike, despite all that had happened – the girl who took crap was gone, the girl who stood up for herself was in the chute, and the girl who loved to bike? She was back in the saddle, complete with a sparkly pink skirt over her spandex.

I knew then that I would race. Even if I had to limp it in (which I did – at one point in Iceman, I realized a LOT of people were checking me as they passed me by – “ARE YOU OK, MICHIGAN GIRL????”)

I knew I wanted to see this comeback Iceman through, regardless

Kandace Chapple is a writer and wrangles Michigan Girl, a women’s membership group that gathers to hike, bike and otherwise get out under that Michigan sky every other week. She can be reached at kandace@michgirl.com. Join her Facebook group for women at Michigan Girl Bike (& Hike!) Group.

Welcome back Icepeople!

It’s safe to say that we’re officially settling into spring up here in Northern Michigan (is it though?), and that means there’s even less excuses to grab that two-wheeler and start putting in the miles! Yet again I thought maybe I would talk about fitness and training programs, maybe nutrition as well, but find myself here on a Monday night really thinking about both the motivations to get out there, along with the “excuses,” and the reason(s) we put off that long ride early in the morning or a quick one during our lunch break. I really don’t think there is a wrong answer in terms of the “excuses” part; just simply put: life happens. But where do we interject and assert to ourselves that we aren’t going to let “life happen” and we’re going to get out there? Spoiler-alert: this is also a family appreciation post.

My uncle, who I’m also lucky to call a very good friend and an extremely trusted mentor once told my brother Erik and me right before we went off to college three things to live by: 1) Never miss out on a good time, 2) Never leave fun to find fun, and 3) You always remember the chances you don’t take (edited from its original for censorship purposes). While I’m pretty sure two out of the three don’t necessarily apply to biking (or maybe they do?), the third one even as a “slightly” different take from the original is something that we can all think about. We all know the famous quote from Wayne Gretsky: “you miss 100% of the shots you don’t take.” But, how many times can you look back at your life and say “man, I should’ve done that.” Hopefully not very many, but I don’t think there’s a single person who doesn’t have a few items on that list. The reality is, we all have to make a living for ourselves. You may have a family as well. Life is about keeping a bunch of plates spinning all at one time, while trying to fit in the things you love, the things that make you happy, and most importantly the things that make you feel like… you. So when you choose to get on the bike, hit the trail, or carve out 30 minutes for yourself, you’re not just training, you’re choosing joy. You’re saying “yes” to what matters to you.

In my first post I talked about the people around us who make it possible for us to do what we love. And coming off of Mother’s Day, I can’t help but give the biggest and most love-filled shoutout to my wife (and mother to our 3 year old) who lets me put in the time I need to feed not just the competitive nature that comprises a large chunk of who I am, but also just the general sense of happiness that riding gives me. I’m fortunate that she understands that part of me, but there are certainly times it’s not ideal with a young one in the house, and we navigate that together. But I think one of the fundamental aspects of being able to “get up and get out there” is knowing that the people in your circle believe in you. And not only do they believe in you, they love you and want to see you fulfilled. There are any moments where I’m in appreciation of the support, but man if there isn’t anything more powerful than wanting to work hard and do my best for them – I’ve had that thought almost regularly when cranking an out and back, or even just a loop around 25k so I can hit Anita… “embrace the suck, do it for you people.” Many don’t understand the obsession we (I’d guess 98% of you still reading this far) have with this sport, but I guarantee they recognize when something brings you absolutely joy and fulfillment. That kind of fulfillment is contagious, it lifts you up, and it lifts those around you too. The more you chase what lights you up, the more you radiate and attract positivity and happiness to those around you.

I’ve always been a believer that motivation is an emotion; it’s something that comes and goes. When we settle deep into comfort zones and complacency, it makes that emotion even more difficult to access. Like many of you, I grapple with that shifting emotion. Some days I just “don’t feel like it.” I referenced the book Do Hard Things by Steve Magness in my last blog, and let this serve as a reminder that “toughness” is not innate; it’s a skill that is trained, and most certainly earned. As a kid growing up, I remember hearing “discipline, discipline, discipline” from my coaches if I wanted to play at the next level… To the point where it’s really not appealing or “motivating” when typing that just now. But there is truth to it. When the emotion of motivation is not there, discipline is what gets you out there anyway. And when you make it part of your day, it becomes routine. I think once you have the routine figured out and commit to not breaking it (discipline enters the chat), you’re already shaving minutes off your 2025 Iceman time! I am so very lucky in the sense that I have people in my life who understand what it means for me, and that’s what keeps me going out… to get better for my people, to make them proud, and to be an example to our little man. To show him that we work hard, but we also have fun while doing it. Even on the hard days, even on the “don’t feel like it” days, you’re building something. And each effort, no matter how small, is a brick in the foundation of who you’re becoming.

So get out there. Get out there for the people in your “village,” and more importantly, get out there for you. You deserve it. You’re already crushing it just by having signed up. Now go turn that commitment into watts. Let’s ride bikes!

Thank you to Mark Daisy @markdaisymusic for being our 2025 Iceman Trailblazer.

Training for the Iceman Cometh Challenge: Building Strength and Skills for Race Day

The Iceman Cometh Challenge is one of the most thrilling and challenging races I’ve ever faced. From the tight singletrack to the big hills and sandy sections, it demands everything from endurance to technical skills and mental focus. What has made this race even more special for me is the community that comes with it. Having friends surrounding me, both on and off the course, has really helped boost my confidence and pushed me to keep going, no matter how tough things get. The encouragement from fellow riders and the shared goal of tackling the course together makes the experience even more rewarding.

Over the past few years, I’ve learned a lot about what works and what doesn’t when preparing for the race. In this post, I’ll share what has worked best for me when training for the Iceman, from building endurance to improving technical skills and strength, all leading up to race day.

Endurance Training

Endurance is the foundation for a successful Iceman ride. The 30-mile course requires you to keep pushing through tough terrain for two to three hours, depending on your pace. In the beginning, I would just do longer rides on the weekends with my stepbrother. We often rode the same route at 5 a.m. every Sunday, which felt somewhat boring, but we worked up to completing a 24-mile course at a 13.5 mph pace easily.

As I progressed, I added hill sprints and intervals into my rides, gradually increasing my speed. Since joining the MISCA team, I still go on long rides every weekend, but I’ve shifted from doing only long rides to steady, longer interval-based 45-minute base-building workouts. These have made a huge difference in improving my fitness. I appreciate that they’re shorter and easier to fit into my schedule.

My favorite base-building session looks like this:

5-minute warm-up at around 60 watts
Three sets of:
4 minutes of steady pedaling at 75 watts
2 minutes of harder effort at 85 watts
5-minute recovery
Then three sets of:
5 minutes of tempo effort at 75 watts
2.5 minutes of harder effort at 85 watts
5-minute recovery
In the first set, I stay on the lower side of my power target, and in the second set, I push a little above my target

Since joining the MISCA Devo team, I’ve been working on interval training to improve both endurance and speed. One of the sessions that really improved my speed was:

7-minute warm-up
3 repetitions of:
30-second sprint (85–90% of max effort)
30 seconds of gentle pedaling or coasting
5-minute recovery
5 repetitions of:
30-second sprint
30 seconds rest
10-minute recovery ride at moderate effort
5 more repetitions of:
30-second sprint
30 seconds rest
10-minute cooldown

Another one of my favorite training methods is hill repeats. I’ll go to Anita’s Hill and sprint up it, coast down, and repeat

Strength Training and Cross-Training

Strength training has become a key part of my routine, thanks to my MISCA coach. We focus on building functional strength and improving balance, stability, and mobility—all super important for handling the bike on rough terrain.

Some of the most helpful exercises I do include:

Lunges, squats, and deadlifts
Side-loaded lunges and squats
Overhead marches
Bridge variations and plank pillar holds
Hollow body holds and penguins
Banded reverse lunges and banded dead bugs
Rows, chest press, and tricep dips

For mobility, I’ve been doing:

Hip openers, frog squats, and figure 4 stretches
Leg swings, jumping jack variations, and skaters with a twist
Side bends, forward bends, scorpions, windshield wipers, and alternating one-leg hugs

These workouts have been both fun and really effective. They’ve helped improve my overall comfort on the bike, especially during long efforts and when handling rough terrain.

Recovery is just as important as the training itself. Eating right, foam rolling, and stretching are part of my routine and have helped me stay strong and injury-free.

I’ve also included cross-training to keep things interesting and challenge different muscle groups. Running and hiking have been great for building cardiovascular fitness, preparing me for the more demanding sections of the course. Even indoor rock climbing has helped improve my grip strength and balance, which definitely pays off on the bike.

Technical Skills for Tight Corners and Sand

The Iceman’s singletrack is tight, and mistakes can cost you precious time. Practicing cornering and bike handling was a big part of my training. I worked on leaning just my bike while keeping my knees wide and my weight centered, which helped me stay smooth through tricky turns. Riding the trails near Brighton, which are packed with roots and rocks, helped sharpen my skills. Even though the Iceman course doesn’t have rocks, those challenging trails forced me to improve my balance and control, making me faster and more confident overall.

To prepare for the sandy sections, I practiced riding loose gravel and sand pits at a local trail. The key was to keep my pedals turning and stay light on the handlebars to let the bike float through the deeper sections. This focus on smooth and controlled riding has made a big difference in my race prep.

Putting It All Together

In the final weeks before race day, I started combining everything: endurance, strength, and skills. I practiced race-pace rides that included hills, corners, and sand, simulating the Iceman conditions as closely as possible. These practice rides gave me the confidence to know I could handle whatever the course threw at me.

Training for the Iceman isn’t just about logging miles—it’s about building strength, mastering bike handling, and finding the mental focus to push through tough moments. The time and effort you put in will pay off when you cross that finish line, knowing you gave it your all.

Thank you to Kedzie Ruckle @noelkedzie for being our 2025 Junior Iceman Trailblazer!

This winter didn’t go as planned…

November 2, 2024. Iceman. The last time I was on my bike, and little did I know, that ride would be my last for quite a while. Not because of an injury, just, well, life happened and maybe a little laziness was thrown in there too. Winter came in like a boulder, heavy and unrelenting, and my mind wasn’t in the right place. I had all these grand plans to keep up with my trainer sessions—aiming for 3 to 4 times a week—but, well, that didn’t quite happen. I ended up getting on my trainer three times from November to March. The thought of getting on the trainer became about as appealing as sticking bamboo shoots under my fingernails. But you know what? It’s okay for your plans to not always work out. It took me a while to realize that.

Seasonal Affective Disorder is very real—especially if you live in Michigan, where those gray days hit differently. This girl thrives on sunshine and warmth, so winter definitely takes a toll. I watched all my friends’ Zwifting away, and the Strava updates were flowing in daily. My bikes were staring at me, and the “that should be me,” thoughts were creeping in. The guilt and FOMO were real, and I couldn’t shake it. Eventually, I had an ugly cry to my husband. I just didn’t want to be on the trainer anymore. It is uncomfortable, and my ADD wasn’t letting me focus long enough to make it work. His response? “Do you not like biking anymore?” Excuse me, what? Absolutely YES, I love biking. You crazy.

Seasons of Life: A Lesson in Patience

Life has seasons, and sometimes, you’re not in the season you wish you were. This was one of those not-so-great seasons. But seasons change, right? Yes, they do. And eventually, mine did. In March, I finally got back on my gravel bike. I joined some friends for a ride on the Pumpkinvine Trail in Middlebury, IN. The weather was sunny, warm-ish, and I was filled with a renewed joy for cycling. We rode 28 miles, and yes, we celebrated with Dairy Queen afterward (because why not?). I felt like I had entered a new season—a season where cycling brought me joy again. Shortly after that, we had an unexpectedly warm 70-degree day, and it felt like the perfect opportunity for a solo MTB ride at Fort Custer. I had zero expectations for my fitness. I knew it wasn’t going to be great, but I figured I would give it a shot anyway. To my surprise, there were others out there panting just as hard as I was, which made me feel a little better. And despite my sub par fitness level, it wasn’t terrible. It wasn’t great either, but I had fun—and that’s what mattered.

The Takeaway: Embrace Your Own Journey

The biggest lesson I’ve learned through this whole experience is not to be too hard on yourself. It’s easy to get caught up in comparing yourself to others, especially when you feel like you should be keeping up with friends who are in a different season of life. But that’s okay. We all go through different seasons—some are great, and some are a bit harder to navigate. This winter, I traded being on my bike for getting on an airplane and spent some time chasing sunshine. The important thing is that you’ll find your joy again. It might take some time, but it’ll come back. And when it does, it will feel even sweeter than before. So, be unapologetically you. Embrace your own journey, wherever you are in life. Seasons change, and you’ll bounce back. Trust in that.

Thank you to Haleigh Curtis @curtishaleigh for being our 2025 Iceman Trailblazer!