When it comes to prepping for Iceman—a 30-mile grind through cold air, punchy climbs, and trail traffic—it’s tempting to think there’s a one-size-fits-all fueling plan. But here’s the truth: men and women often have different fueling and hydration needs, especially in colder weather and under race-day intensity.
Your body’s physiology—not just your weight or fitness—plays a major role in how you use fuel, when you should eat, and how much fluid and electrolytes you actually need. So let’s break it down.
Women: Fueling Around Hormones and Cold Stress
Women tend to burn a higher percentage of fat at rest and during lower-intensity exercise, which can sound like an advantage—but it can also lead to under-fueling if you’re not matching your carbohydrate needs when the intensity spikes (like it does on Iceman’s hills).
Key considerations for women racing Iceman:
- In the luteal phase (the 10–14 days before your period), your core temp runs higher, your metabolism ramps up, and your body becomes slightly less efficient at using carbohydrates. You’ll need more total calories and more hydration, especially in the cold.
- Pre-ride meals should include more easily digestible carbs (toast, oatmeal, rice cakes) and be eaten 60–90 minutes before race start.
- On course: Aim for 40–60g of carbs per hour from gels, chews, or drink mix. Women often tolerate liquid carbsbetter, especially in the cold when blood flow to the gut can slow digestion. The exception to this rule would be if you plan on being on course longer than two hours. Then it would be wise to include some protein and fat to help sustain your efforts.
- Hydration: Women tend to have lower sweat rates but higher sodium losses per liter. Even if you’re not drenched, don’t skimp on electrolytes. Use a drink mix with ~300–500mg sodium per bottle, even in 40-degree weather.
Men: Higher Carb Utilization, Higher Fluid Turnover
Men generally rely more heavily on glycogen (stored carbs) during exercise, especially at higher intensities. That’s great for performance, but it means you need to stay ahead on fueling or you’ll hit the wall hard—especially in a race like Iceman that starts fast and gets harder.
Key considerations for men racing Iceman:
- Pre-ride fuel should include 60–90g of carbs if you’re eating 90 minutes before race start—think bagel + banana + electrolyte drink.
- On course: You can typically handle 60–90g of carbs per hour if trained for it, but it needs to be practiced. Don’t attempt a new fueling plan on race day. And don’t rely on one bottle of water and a gel. That’s how bonks happen.
- Hydration: Men often sweat more, even in the cold, and lose fluid faster. That doesn’t mean guzzling water—it means using fluids that contain sodium (500–700mg per bottle) to maintain performance without overhydrating.
What About Cold Weather?
Cold complicates everything. Your thirst drive goes down, your gut slows, and your hands stop cooperating with wrappers and zippers.
No matter your gender:
- Warm your bottles if it’s freezing—cold drink mix is unappealing when your core temp is already low.
- Set reminders to eat. You won’t feel as hungry in the cold, but the energy demand is still there.
- Stick with what you’ve trained with. Nothing new on race day—not even if your buddy swears by that maple syrup pouch or beet gel.
Bottom Line: Fueling Isn’t Gender-Neutral
If you want to feel strong from start to finish at Iceman, you’ve got to practice a plan that works for your physiology—not just the generic race advice floating around.
And remember: smart fueling isn’t just about carbs and bottles. It’s about showing up to the start line ready—with your gut trained, your blood sugar stable, and your head clear. Because once you hit the singletrack, it’s full focus.
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.