Month: June 2024

I was a distance runner in college and remember one day asking my coach how she prescribed paces for tempo workouts. She went on to describe how a tempo paced workout should be “comfortably uncomfortable” – definitely faster than an easy run, not an all out race pace, but on the edge of true discomfort. For whatever reason, I think about that conversation a lot and just ran with it (literally). I think about how I entered into the world of endurance sports and that the whole process was certainly uncomfortable, scary, but all so exciting at the same time. She made the whole experience life changing and eye opening for me. Yes, I was at a very moldable age at that time as so many college students are just trying to figure out their lives, but that conversation and her entire coaching philosophy was exactly what I needed at that time in my life to get the wheels turning.

I wonder what runs through other people’s minds as they sign up for things like the Iceman race, decide to change jobs, to start a family, to pack up and move to a new and unknown place. As humans we are creatures of habits and routine, so I simply don’t believe any of those things are completely comfortable decisions that were made in 100% confidence. But what fun would life be if we stayed in the confines of our little comfort zones?

I can relate this to everything I’ve ever done on the bike – biking was not my first endurance sport and I certainly still feel like an imposter sometimes when people refer to me as a “biker”. Biking is scary for me; the speed, the trees, the other riders in such close proximity, the planning, the inevitable mechanic issues. Gosh as I list all these things I’m starting to question how in the world did I fall so hard in love with this sport!? Well, it just took a little extra push for me to understand that the real fun starts where your comfort zone ends – get used to it folks.

Photo caption: Myself and Coach Karen Lutzke following a cross country race

Thank you to our 2024 Iceman Cometh Challenge Ambassador Allyson Klug @allysonklug

The warm weather has arrived and the lush green trails are calling our names. You know what that means? After putting in the hard work building an aerobic base all spring, it’s time to shift our training up a couple gears to prepare specifically for the unique demands of the Iceman Cometh MTB race, aka The Catalina Wine Mixer this November.

While the thought of grinding away on endless base miles may have gotten a bit stale and repetitive, this next phase of training is where things get fun, challenging, and undoubtedly sufferfest-y. I’d recommend introducing some much-needed intensity into the mix to bring our engines into peak shape.

But don’t worry, you should still be sprinkling in those beloved long endurance days too. No one wants to be a high-revving Ferrari with no gas in the tank, right?

VO2 intervals are recommended if you really want to bring the pain on race day. These hard efforts are designed to push your cardiovascular system to its limits, recruit your super-fast twitch fibers, and allow you to better process lactic acid. Sounds super fun, no? They hurt.

The typical VO2 interval session will have you alternating hard 1-5 minute efforts at way over threshold pace (think 9/10 effort or higher) with equal recovery periods. The efforts should be so difficult that you’re struggling to complete the full interval by the end.

As the summer rolls on, look to increase the length of the hard efforts and decrease the rest periods to enhance the overload. Your overall fitness should reach new levels with the consistent application of these brutal bursts.

It’s important to keep the total volume relatively low by capping the sessions at 45-60 minutes in addition to some endurance mileage.

Then there are threshold intervals in addition to VO2 work. You will need to become very familiar with our muscular endurance and lactate threshold through…you guessed it…more intervals! These will involve slightly lower intensity efforts in the 6-8/10 range, but for longer durations of 10-20 minutes per interval.

While not as spicy as the VO2 sessions, the threshold efforts will be plenty stimulating to boost your ability to process lactate and avoid fatigue over the course of Iceman’s 30-ish miles. We want those legs to feel like a million bucks all the way to the finish!

These threshold workouts typically involve a longer warm up, followed by 2-4 intervals at a hard but sustainable pace with relatively short recoveries. We’ll kick off with shorter 10 minute intervals in early summer and work our way up to the 20ish minutes by late August.

No training plan would be complete without incorporating some over/under intervals. Try to simulate those demanding conditions with workouts that combine short VO2 bursts immediately followed by stretches of longer threshold efforts. These unique sessions are incredible for enhancing both your aerobic and anaerobic capacities.

Each week should still include at least one 1-3 hour ride over a variety of terrain to keep your aerobic machinery greased up. And don’t be afraid to head out on the occasional 5-6 hour ride once every few weeks for an extended stretch in the saddle. It’s summer time in Michigan and I know those are my favorite times to get out for a full day of riding!

These longer hauls won’t be jammed full of gut-punch intervals, but should include some extended climbing efforts to promote strength endurance. Having the muscular fortitude to continually grind up hills while fatigued is a necessity for Iceman’s undulating terrain.

Recovery is super important with the increased intensity, it’s absolutely crucial to maximize your recovery during this summer training phase. After those interval days, be diligent about refueling with a protein/carb smoothie within 30 minutes and getting in some light active recovery like walking or easy spinning.

I would recommend one full rest day per week. Use that time away from the saddle to recharge your mental batteries, spend quality time with loved ones, and let your body absorb all that training.

If you start feeling unusually fatigued or rundown, don’t be a hero – take an extra recovery day or lower intensity week to renew. Skimping on rest now means increasing your risk of illness, injury, or burnout down the road.

I’ll see you out on the trails.

About the author: 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.

To have a healthy mountain biking career you must keep a good diet. Many people tend to look at dieting as a negative thing with lots of greens and gross low calorie dishes, but it’s far from that. Learning how to maintain three meals a day, and keeping your proteins and carbs in-check are very important to being a high endurance mountain biker. 

Over that past couple of weeks, I have been taking different supplements for low iron (Anemia), because I have recently found out I have it. These supplements have improved my energy levels and how I feel on a daily basis. Also, I have been meal prepping, which is a very easy way to develop a healthy lifestyle. Building muscle for a race like Iceman can come with its setbacks, but it is very important that as a biker you realize that eating fast foods and random stuff doesn’t cut it. Having red meat and protein daily is very important to performing well in bike racing. 

On May 15, I started tracking my energy levels while biking and I have done this to see if my biking and speed has gotten any better. I started to take daily supplements and eat three meals a day. I also noticed that while doing this my energy levels and ability to fall asleep is way easier than before. The first week of taking care of my diet and health I noticed that I was able to climb and sprint way faster than before. The second week I noticed that I was growing muscle and able to recover faster. The third week I felt amazing like I could crush any course or trail I went out on. 

Taking care of your body and diet is a main factor to mountain biking, or any hard endurance sport. Fueling your body on and off the bike is #1!! To help fuel on the bike during the month of May I used lots of Skratch Hydration and High Carb in my water for long and hard rides. I also used the Skratch energy chews for a light and quick snack for a fast moving ride. 

In the month of May I have learned a lot with my rides so far. I have learned how to eat right, follow directions, and follow the biking laws. 

That day we had all learned to never not have a helmet on while biking, and to always to follow the rules of the trails so that nobody gets injured. 

I can’t believe it is already June though, I am going to use all of June to prepare for summer races and ICEMAN!! A healthy diet and a healthy mind will help me be able to elevate my riding skills a ton. Hopefully I can see y’all out on the trails soon!! 

Thank you to our 2024 Junior Iceman Ambassador Piper Shumar @pipershumar

Can you believe it’s June already? Seriously, where did the first half of the year go? The Iceman Cometh Challenge in November feels like a distant dream or maybe more like a distant nightmare if you haven’t started your training yet. If you’re anything like me, balancing work, kids’ activities, social commitments, and just the sheer act of adulting can make squeezing in bike rides seem impossible. But let’s face it, those goals aren’t going to achieve themselves. It’s time to make a change, and that starts with getting off your butt and onto your bike!

 The Struggle is Real

Life is busy. Between the never-ending work emails, chauffeuring kids to their myriad of activities, and trying to maintain some semblance of a social life, finding time to ride can feel like trying to find a unicorn in your backyard. But, as impossible as it seems, it is doable! And guess what? You’re worth the effort. I have found myself needing these bike rides more than anything. They help my mental health tremendously.

Make a Date with Your Bike

First things first, carve out at least one day a week for your training rides (Wednesday for me.) Yes, just one day. Start small to avoid overwhelming yourself. Block it off on your calendar, just like any other important meeting. This is your time! No interruptions allowed. Treat it like a date with your bike.

Prioritize Yourself

Here’s the deal: you have to make yourself a priority. No, this isn’t selfish; it’s necessary. Do you have a goal in place for Iceman? Excellent! Now, let’s put in the work to achieve it. You wouldn’t expect to pass a test without studying, right? The same logic applies here. So, get off the couch, dust off your bike, and start pedaling.

Embrace the Suck

There will be days when you just don’t feel like riding. Days when the couch looks far more appealing than your bike saddle. Embrace it. It’s all part of the journey. Remember, the struggle now makes the finish line in November that much sweeter. Plus, think of all the guilt-free carbs you can eat after a tough ride. Spandex is forgiving, right?

Find the Fun

Training doesn’t have to be all about suffering. Mix things up to keep it interesting. Explore new trails, join a group ride, or bribe a friend to join you. The more fun you have, the more likely you are to stick with it. And who knows? You might even start looking forward to those rides.

 Stay Accountable

Tell someone about your training plan. Share your goals with friends or family. Post about your rides on social media. The more people you have cheering you on (or shaming you when you skip a ride), the better. Accountability is a powerful motivator.

Training for the Iceman Cometh Challenge is no small feat, but it’s absolutely achievable. Make the time, prioritize yourself, and don’t forget to have fun along the way. So, what are you waiting for? Get off your butt and start riding. November will be here before you know it, and you’ll be ready to conquer that race like the champion you are.

Remember, those goals aren’t going to achieve themselves. It’s time to roll!

Thank you to our 2024 Iceman Cometh Ambassador Casey Smith @casey_theautoguy

You can have the fittest aerobic engine and the most dialed bike setup in the world, but if you run out of fuel on the Iceman course, you may be forced into a power-walking party.

Proper fueling and hydration before, during, and after such a fun 30+ mile race is absolutely vital. You may be out there pedaling for 1-3 hours or longer – totally depleting your precious glycogen stores if you’re not conscientious about taking in calories along the way.

But of course, nutrition is also highly individual. The types and amounts of fuel that work flawlessly for one rider may cause bloating, sloshing guts, and unfortunate bathroom stops for another. You know your body and digestive system better than anyone.

Practice weeks and months out with different strategies to see what works for you. I personally like Tailwind for hydration and carb’s in my bottles, with Gu Energy gels. Everyone is different, what works for me may not work for you.

In the 2-3 weeks prior to the Iceman Cometh race, you will want to prioritize maximizing your glycogen stores through a balanced, carb-focused diet. Shoot for around 5-7 grams of carbs per kilogram of bodyweight daily, coming from nutrient-dense sources like sweet potatoes, rice, fruits, etc. Mmmmm makes me think of an awesome rice stir fry dish we do at home in the fall!

You will also want to ensure you’re getting sufficient protein (1.4-1.8 g/kg) to promote recovery and repair from those final training blocks. Focus on high-quality proteins.

Healthy fats are important too, but you may want to slightly reduce intake in the days before since they can temporarily impair glycogen storage. Don’t eliminate them completely though – you still need them for hormone production, joint lubrication, and other key functions.

Remember, practice your event-day fueling and hydration strategy on a few longer training rides to identify what combinations of gels, chews, bars, drinks, etc. work best for your stomach. I know I enjoy trying new snacks on long rides, and sometimes incorporating gas station stops is a fun way to break up the ride too!

About the author: 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.