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.