Joining us today is Tom White, the keeper of the trails and leader of legendary unmarked Vasa rides. Tom has dedicated countless hours to preserving, building, and maintaining the trails that make our community a mountain biking haven. We’ll explore Tom’s journey, his passion for trail stewardship, and his insider insights on preparing for the upcoming Iceman Cometh race. If you love the trails, you’ll love hearing from Tom White!
Let’s face it, spending months pounding out mile after mile on the bike in preparation for the Iceman Cometh puts you at high risk of overuse injuries and burnout. Repetitive cycling motions can lead to awful things like knee tendonitis, IT band issues, lower back pain, and other nuisance injuries that’ll derail your training.
Not to mention, all those hard miles without variation can really crush your motivation and make the whole process feel like a crazy grind. Pretty soon you’re counting down the days until it’s all over.
The good news is that by implementing some simple cross-training into your regimen, you can become stronger, more durable, and far more resilient against burnout and overuse injuries. It’s a complete game-changer for longevity.
It’s proven that cross-training provides an amazing active recovery tool to promote healing and adaptation between your bike training days. Low impact activities like hiking, swimming, yoga, and light strength work increase blood flow to aid recovery without compounding more fatigue.
You’ll be amazed at how fresh your legs can feel for big bike days by sprinkling in some easy stuff on your recovery days. The variety provides both a mental and physical reprieve too, I like to walk my dog Rosie on a good 4-5 mile walk these days.
Working some low-impact strength training into your plan can pay huge durability dividends too. Specifically targeting areas like your core, hips, glutes, and posterior chain can shore up muscle imbalances and promote full-body stability on the bike.
While off-the-bike work shouldn’t be your primary training focus, certain cross-training modalities can provide an excellent complementary training stimulus to boost your cycling fitness.
Finally, having an outlet away from the bike provides an amazing mental reset and way to rekindle your motivation. The saddle can start feeling like your own personal torture chamber after months of grinding away. Switching things up provides fresh goals to chase and new skills to hone.
Perhaps you focus on increasing your deadlift max during a weight phase. Or getting faster on running a 5K or XC skiing over the winter. Having little psychological win in a new domain then ignites your fire to bring that hunger back to the bike.
Don’t be afraid to mix things up – your body AND mind will thank you!
So get creative, find some new cross-training passions, and keep charging towards that Iceman finish line. Embrace the variety!
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.
Just the other day I loaded up my snacks and water to ride an out and back – just me myself and I amongst the fall colors. A couple miles down sands lake road a group of guys rode up behind me little ol’ me on my big looking fat bike and asked if I’d like to join them along their ride. I hooked on the back of their crew and rode with them for quite some time. Not only did this make the ride more enjoyable chatting with these other riders, but it also pushed me to ride a little faster than I would have alone. Yes, I eventually lost them as they sped off into the trees, but sure enough I ran into a large group of ladies and rode the way in chatting with them. Each person I met was kind, asked about my riding, but also saw past the superficial bike gear to ask me about myself in general.
When race day comes, I hope each person you cross paths with you treat with kindness. Whether they’re zooming past you up icebreaker hill or you’re patiently riding behind them in the single track waiting your turn to pass when the trail opens up, we are all out there doing this amazing thing together.
The endurance community, especially the bike community, is amazing. It reminds me of what life in general should be like – kindness, spreading encouragement, seeing the good in all things, enjoying the scenery along this crazy path of life, and just enjoying the ride.
Thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug
As fall rolls in and the temperatures start to dip, it’s the perfect time to adjust your training routine and embrace the crisp, cool weather. Here’s my take on how to make the most of your fall workouts and keep your motivation high.
Fall weather can be all over the place, so layering is your best bet. Start with a moisture-wicking base layer to stay dry, add a light insulating layer for warmth, and top it off with a windproof or water-resistant outer layer. You’ll stay comfortable and adaptable as the weather changes. My go too is a wool base layer under my jersey.
Cooler weather doesn’t have to mean cold hands and feet. If my hands are cold, it’s a hard stop for me. I need to feel my fingers! Invest in a pair of breathable gloves and a cozy under helmet beanie. Its OK to be slightly cold or chilled at the start, if you are warm you are probably over dressed! It’s all about staying comfy and keeping the ride enjoyable.
A proper warm-up is key as the temperatures drop. Focus on dynamic stretches and exercises that get your blood flowing and muscles ready. It’s your pre-game ritual to get you pumped up and ready for action.
Even in cooler weather, hydration is crucial. Drink plenty of water and pack snacks that give you a boost without freezing. Think energy bars, nuts, or a piece of fruit. Keep your energy levels up so you can power through your workouts. It’s easy to forget to drink when it’s cold as you may not be sweating as much.
Cool weather can affect your bike’s performance. Check tire pressure regularly and consider new tubeless sealant if you haven’t refreshed it this summer. If you have tubes, just check for dry rotting or cracking. Keep your bike clean and well-lubricated to ensure a noise free ride. Nothing worse than trying to find that annoying click when on the trails.
With shorter days, visibility is key. Equip your bike with front and rear lights if you are venturing out on the gravel roads. Night trail riding is a blast if you haven’t tried that before. Stay safe and make sure others can see you coming!
Fall is a great time to enjoy the outdoors. Use the cooler weather as an opportunity to explore new routes and enjoy the changing scenery. The trees change color and its a great time to get out there to enjoy it.
After your workout, take time to cool down and stretch. A hot shower and some cozy clothes can help you recover and enjoy the rest of your day. Fall workouts are not just about staying fit—they’re about savoring the season. I personally have a love/hate relationship with my foam roller.
Enjoy the season and stay motivated!
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.
Podcasters Alex Primeau and Shannon Kochis chat with Brian Zajac (mihucker24) from the Pedal Progression Podcast (@pedal_progressions_podcast). Check it out and gain some inspiration for next week’s race!
Huge shout out to our 2024 Iceman Cometh Challenge Podcast hosts Alex Primeau @ajspartan92 and Shannon Kochis @sklove4
With less than a month until the Iceman Cometh Challenge, the anticipation is at an all-time high. This race is no joke—33 miles of unpredictable weather, rugged singletrack, and steep climbs. Whether it’s snow, sleet, or mud, Iceman demands the best from every rider, and I’ve been pushing myself to be ready. But the truth is, I wouldn’t even be at this point without my wife. She’s been my anchor through all of this, providing support when I need it most. She lets me fit in extra rides whenever I can, and when the stress of training wears me thin, she’s always there to help pull me back up.
Training for Iceman has been more intense than ever. Long rides, brutal climbs, and a level of focus that has me pushing harder than I normally would. It’s taken a toll—not just on my body, but also on my bike. Crashes are part of the game, and my knees have taken a beating after a few rough spills in recent months. Normally, I’d shake it off and keep going, but with race day so close, I’ve had to be smarter about recovery. My wife’s been a huge part of that, reminding me to listen to my body, and offering help where she can. I’m even looking into physical therapy options to make sure I stay on track because I know she believes in what I’m working for, even when I get a little cranky from all the stress.
Speaking of stress—bike maintenance has been a nightmare. Between worn-out chains, a shot cassette, and a fork that’s slightly out of spec, keeping my bike in race-ready condition has been a full-time job. Parts have been delayed, or worse, I’ve gotten the wrong ones, which only adds to the pressure. But again, I’m lucky to have an incredible support system, not just with friends who’ve come through with spare parts, but also with my wife, who’s been helping me get everything organized. She’s been a rock, even managing to help get things ready for our kids, who are racing in the Slush Cup and Sno-cone events this year. They’re excited, and she’s excited to see what I’ve been working so hard for—it’s a reminder of how blessed I am to have her backing me up, especially when the race prep gets overwhelming.
As if bike maintenance wasn’t enough, I’m also dialing in my hydration and nutrition strategy. It’s something I’ve been obsessing over lately, especially with Iceman’s unpredictable conditions. I’ve been testing out bottles versus hydration packs, trying to figure out what’ll work best without slowing me down. Bottles are familiar, but I lose time grabbing them mid-race. The hydration pack lets me sip more frequently, but it messes with my breathing on the climbs. It’s a fine balance, and my wife’s been patient through all of it, giving me the space to figure it out while juggling everything else with the kids.
In these final weeks, the stress is real—injuries, broken parts, endless tweaks to my setup—but when I look at the bigger picture, I’m reminded of why this matters. The Iceman Cometh is more than just a race. It’s a test of endurance, of resilience, and of the support systems we lean on when things get tough. My wife has been a huge part of my journey, making sacrifices to support my passion, even when I’m not the easiest to deal with. On race day, as I push through the elements and the competition, I’ll know that I’m not doing it alone.
When I cross that finish line, it’s not just a victory for me—it’s for all of us. My wife, my kids, and my friends who’ve been there through the ups and downs. The excitement in my kids’ faces as they finish their races, and the pride in my wife’s eyes as she watches me chase this goal—it makes every crash, every broken part, every cranky moment worth it. Iceman is grueling, but it’s also a celebration of everything we’ve worked for as a family, and I couldn’t be more thankful to have them by my side for this ride.
Thank you to our 2024 Iceman Ambassador Gerald Gaecke @g_dub83_
With Iceman just around the corner, it is so tempting to hang up the skinny tires and just ride single track constantly. At least, that’s how I always feel this time of year. Flowy trails, with the leaves changing colors and scattering in the breeze, sounds like heaven to me. I feel pressure to work on my mountain bike skills and find myself hyper-focusing on getting into the woods and sometimes losing sight of all the benefits other forms of riding can have on my single track game. Gravel, Cyclocross, and under-biking all have a solid place in my Iceman training schedule, provided I can see “the forest through the trees” as it were.
Today was my weekly gravel ride and its also my day off of work. It was so tempting to throw my bike on my car and head up to Hardy Dam to ride 40 miles of single track on the newly completed Dragon today. I knew if I did that though, I wouldn’t have the energy to go to the local weekly gravel ride tonight. The reason I don’t want to miss this group ride is two fold. First, is the social aspect. My friends will be there! I want to see them and catch up. If that’s not a good reason to get on a bike, than I don’t know what is. After all, having fun is what its all about, right? Secondly, the second half of the ride is FAST. Is it a different style of riding than single track? Of course, but it helps me work on starting with a large group and not being intimidated by people riding close to me vying for position, just like at the start of a cross country mountain bike race. Plus, this ride is a great work out. It has punchy climbs which can mimic some of the demands needed at Iceman.
In the last couple years I’ve dabbled a bit in cyclocross and under-biking at the suggestion of my friend, Sarah “Rah” Williams and I can not begin to tell you how much its leveled up my mountain bike game. The first time she suggested I take my gravel bike on a single track trail I thought she was straight up crazy. Since then, I have learned that under- biking, or the act of riding your bike on terrain that’s more difficult than what the bike was originally designed for, can have a ton of benefits including improved line choice, increased confidence in sand or mud and overall better bike handling.
Cyclocross is, in my humble opinion, the ultimate expression of under-biking. Single track, deep sand/mud, tight, off camber grass corners on a rigid frame and skinny tires. I mean, how can your skills not level up if you practice that or even better, race it? I’m not going to lie, I’ve never had more fun or been more relieved to get lapped in a race than I have at a cross race. It’s all out the entire time, but there are whiskey hand-ups and what else would you want after 45 minutes of a heart rate at 190? All jokes aside, its the perfect thing to do on a Sunday after a long Saturday single track ride. It will whip you into shape for those punchy Iceman climbs in no time and the skills practice can’t be beat! So don’t hang up those skinnies yet! Get out there and get miles in whatever way brings you joy. If it gets you in the saddle then its applicable to your fall racing. I can’t wait to see you all at Iceman! I’ll bring the whiskey hand ups!
A huge thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm
Let’s face it, spending months pounding out mile after mile on the bike in preparation for the Iceman Cometh puts you at high risk of overuse injuries and burnout. Repetitive cycling motions can lead to awful things like knee tendonitis, IT band issues, lower back pain, and other nuisance injuries that’ll derail your training.
Not to mention, all those hard miles without variation can really crush your motivation and make the whole process feel like a crazy grind. Pretty soon you’re counting down the days until it’s all over.
The good news is that by implementing some simple cross-training into your regimen, you can become stronger, more durable, and far more resilient against burnout and overuse injuries. It’s a complete game-changer for longevity.
It’s proven that cross-training provides an amazing active recovery tool to promote healing and adaptation between your bike training days. Low impact activities like hiking, swimming, yoga, and light strength work increase blood flow to aid recovery without compounding more fatigue.
You’ll be amazed at how fresh your legs can feel for big bike days by sprinkling in some easy stuff on your recovery days. The variety provides both a mental and physical reprieve too, I like to walk my dog Rosie on a good 4-5 mile walk these days.
Working some low-impact strength training into your plan can pay huge durability dividends too. Specifically targeting areas like your core, hips, glutes, and posterior chain can shore up muscle imbalances and promote full-body stability on the bike.
While off-the-bike work shouldn’t be your primary training focus, certain cross-training modalities can provide an excellent complementary training stimulus to boost your cycling fitness.
Finally, having an outlet away from the bike provides an amazing mental reset and way to rekindle your motivation. The saddle can start feeling like your own personal torture chamber after months of grinding away. Switching things up provides fresh goals to chase and new skills to hone.
Perhaps you focus on increasing your deadlift max during a weight phase. Or getting faster on running a 5K or XC skiing over the winter. Having little psychological win in a new domain then ignites your fire to bring that hunger back to the bike.
Don’t be afraid to mix things up – your body AND mind will thank you!
So get creative, find some new cross-training passions, and keep charging towards that Iceman finish line. Embrace the variety!
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.
What’s up, everyone? ICEMAN is right around the corner! We’re officially a month out, and I can feel the excitement building. I’ve been getting in some miles here and there—maybe not as many as I’d like. Life has a funny way of sneaking in with jobs, family commitments, and everything else. But that’s part of it, right? Most of us aren’t full-time athletes. We have other things going on, and that’s okay.
As we close in on race day, I’ve noticed a lot of chatter: What bike should I ride? What tires are best? How much food should I carry? And don’t get me started on the endless debates about tire pressure! Here’s the thing: Everyone was a rookie once. I remember when I first rode the ICEMAN back in 2021. My prep? I showed up at my wave start time, threw on a CamelBak with a few snacks, and rode with my tires at 15-20 pounds of pressure because that’s just what they were. It wasn’t perfect, but guess what? I finished, and I had a blast.
At the end of the day, you’re racing against one person—yourself. Unless you’re gunning for a pro sponsorship (in which case, you might want to sign up for the pro race), your goal should be to push your own limits, enjoy the ride, and take in the experience. I can tell you, nobody ever became a pro off ICEMAN alone. But plenty of people have made lifelong memories, met great friends, and grown as riders. That’s what it’s all about.
Let me be clear—it’s not about how perfect your gear is or whether you hit every technical section just right. It’s about having fun, learning from the mistakes you make, and simply enjoying the day in the woods, regardless of the weather. This race is meant to challenge you, whether you’re a rookie or a seasoned vet. Maybe it’s your first time out here, or maybe it’s your grand finale for the year. Either way, don’t lose sight of why you signed up in the first place.
ICEMAN isn’t just a race; it’s a community. So be kind out there—help someone if they need it, give a nod to the faster folks, and encourage those who are taking it slow. We’re all in this together, and a little kindness goes a long way.
And when the race is over? Hug your family, head over to the beer tent, and soak up the good vibes with your fellow riders. Grab some food, share your stories, and just live in the moment. Because here’s the reality: None of us make it out of this life alive. So while you’re here—while you’re riding, while you’re breathing, while you’re living—make the most of it.
Enjoy the ride, ICEMAN. Don’t take life (or yourself) too seriously. After all, we’re here to have fun, aren’t we?
See you at the start line. Let’s go ride!
PS: I am in a Turtle Jersey with Bright Orange Shorts during the race. If it’s post race, I usually rock a cowboy hat of some sort. If you see me make sure you say “HI!”
Thank you to our 2024 Iceman Cometh Challenge Casey Smith @casey_thetractorguy
Join podcasters Alex Primeau and Shannon Kochis as they chat with local legend in the making Emma Schwab, GLORI rider and all-around female badass, about her past Iceman adventures, multiple Mountain Bike National Championships, and everything in between.
