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.