Iceman Cometh Challenge News

Fuel the Engine

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.

The Case for the Group Ride

The group ride, it comes in many different shapes and sizes. I like to think of it like a spectrum. On one side, there is the casual group ride, it’s laid back, no drop, there is great conversation while on the bike and beer afterwards. On the other end are the super spicy rides. These are typically higher milage and someone (or everyone) is pushing the pace. On these ones, I have to be sure to download the route because I may very well get dropped, but at least there is usually still beer afterwards. Then there is every variation in between. Mountain bike, gravel, road groups, formal facebook events and impromptu group texts asking who can meet up. Personally, I think they all have their place and the wisdom, skills and friends gained along the way are invaluable.

The buy in cost for cycling is astronomical, not just the monetary costs but the knowledge needed to enjoy the sport and compete. In the last two years I have devoured so much cycling content, be it podcasts on racing, training and nutrition or youtube videos on mountain bike skills but nothing has been as helpful as the knowledge gained on group rides or when riding with friends. For instance, when I am following someone on single track who is faster or more skilled than me, I can watch their technique and line choice. I try to mimic their body position and make it work for me. I let them push me and I ride so much faster with others than by myself.

The larger rides are great places to get comfortable riding in a group. Mass start events can be intimidating if you are not comfortable riding that close to other people. A poor start due to feeling cramped will result in having to burn excess energy in the beginning and potentially rock your confidence and burn you out. Drafting and working in a paceline is key to successful gravel and road events and can be relevant in mountain bike races that involve fast two track or gravel roads in between single track sections. Having a firm foundation riding in groups or following others through single track will make it safer for everyone, yourself included.

The other thing about group rides? They are just plain fun. I love a more relaxed and chill ride where I can talk to other riders and build a sense of community. Over the last two years I have met so many awesome people and great riding buddies at group rides. If you meet a potential new riding partner don’t be afraid to ask for their number or message them on facebook, IG or Strava so that you can set up rides in the future. Sometimes it can be difficult to coordinate riding with others due to busy schedules so having multiple people you can reach out to is key. If you are uncomfortable riding the trails by yourself, a legion of potential riding partners will keep you from missing time on the trails. Sometimes you inadvertently end up setting up a group ride just by texting so many people and those are always bound to be a good time.

As a woman, I have found that group rides geared towards women tend to be less intimidating. As more women enter the sport, female specific group rides are becoming more and more available. Ask your local bike shop to point you in the right direction or search on Facebook. If there isn’t a female specific group ride near you, start one! You are bound to find some other like-minded bad asses in your area to ride with.

So get out there with the group! Riding with a new group can be a bit nerve wracking for anyone but just remember cyclists are the coolest and nicest people around, but then again, I may be biased 😉

Have fun out there!

Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm

The Love Hate relationship with Rest Days

We’ve all seen or heard the phrase, “you’ll never regret a workout.” When I hear that from someone, I wonder if they have ever had an overuse injury. I’ve had far too many injuries to find truth in that phrase. From multiple stress fractures, to low back pain, to the multiple orthopedic surgeries I’ve gone through for both my hips, knees, and one of my ankles, I have surely suffered the consequences of overworking my body. I can also assume that if you decided to read this blog after seeing the title, you probably know that feeling too.

I used to be a “no days off” type of person. I would have anxiety over scheduled rest days or sometimes even easy ride days. I blew through recovery weeks in fear of losing fitness and thought I was invincible – until I wasn’t. Hard workout days would become forced rest weeks or months on end due to major injuries. We live in a society that makes us feel bad for not doing enough in all aspects and it can sometimes be hard to look past that. If you truly put in some HARD work, we can make our largest gains in fitness during recovery days or weeks to allow our bodies to heal and recover from the repetitive microtrauma we have subjected ourselves to during grueling rides and workouts. If you’re smart, you’ll learn to love those recovery and rest days. And if you already love recovery days, KUDOS (I’ll give you kudos on STRAVA for that embarrassingly slow paced recovery ride every time) to you!

Thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug

Spring has Sprung – Time to Start Building That Base!

Ah, can you feel it in the air? The days are getting longer, the temps are rising, and the trails are finally emerging from their wintery tomb with hero dirt! You know what that means? It’s officially GO TIME to kick off your training for the Iceman Cometh mountain bike race!

Now I know what you’re thinking, the Catalina Wine Mixer isn’t until November. Why are we starting this so soon? I don’t want to skip summer either!

Well, let me let you in on a little secret that the pros seem to understand quite well. The key to any successful training cycle is establishing an aerobic base nice and early. This foundation is what’s going to allow you to ramp up the intensities later on and ultimately go full on race pace when Iceman race day comes around this fall.

It’s all about time in the saddle, because your number one priority this spring is increasing that weekly mileage and time spent on the bike in a gradual, sustainable way. I don’t want to see any heroes out there ramping things up into the stratosphere right away as that is a recipe for injury. We’re playing the long game on this one.

First thing’s first, establish what your current weekly riding volume is. Whether that’s a couple of hours or more, or somewhere in between, that’s your new benchmark. From there, just add about 10-15% more time to that volume the following week. Is mileage easier for you to track? If you’re currently riding 80 miles per week, bump that up to around 90-92 miles for week 2. Then repeat that gradual progression week after week after week.

Oh, and don’t forget to include one glorious long ride on the weekends that clocks in around 20-30% greater than your normal weekday outings. You should keep extending that long ride as the weeks go by to truly build your aerobic engine.

For now, all those added miles should still be at a relatively chill, conversational pace. Wouldn’t want you heading into the red too soon! We’ll have plenty of time for intervals and gut-punching intensities once summer rolls around.

Strength = Endurance, but don’t think for one second that building an elite endurance base is just about saddle time. You would be wise to hit up the weights 2-3 days per week to construct some full-body strength and muscular endurance too.

Now I’m not talking about bodybuilding-style muscle isolation work. We want to prioritize compound exercises like squats, deadlifts, push-ups, and pull-ups that hammer multiple muscle groups at once. Higher rep ranges of 10-15 reps per set will blend perfectly with all that aerobic base building. You don’t need a fancy gym set at home, there are lots of options for body weight only exercises online.

And pay particular attention to your core. A strong midsection is crucial for maintaining a powerful position and efficient power transfer on the bike over the course of a 30+ mile race like Iceman. So be sure to incorporate plenty of planks, yes they are hard sometimes!

Finally, don’t neglect some focused strength work for those pushing muscles in your shoulders, triceps, and chest. Sustained pushing efforts are kind of a big deal for us mountain bikers.

Handling the trails, let’s not forget about your technical trail skills. Your legs could be powerful enough to climb trees, but if you can’t smoothly negotiate roots, rocks, and all manner of natural debris, you’ll be wasting a ton of energy out there. The more comfortable and flowy you can get on that new singletrack, the more you’ll be able to squeeze every bit of your hard-earned fitness when fatigue sets in.

So in addition to piling on those base miles, be intentional about seeking out trails that mimic the conditions you will experience at Iceman. Work on lifting those front and rear wheels over obstacles, railing bermed turns, and maintaining momentum through rooty gnarled sections.

It might leave you feeling gassed and sloppy at first, but over time you’ll develop that combo of finesse, power, and flow that’ll serve you incredibly well on race day. It’s not just about strength – it’s about skill too!

The journey begins today, so get after it!

Chill Out and Ride On: Exploring the Importance of Laid-Back Group Rides

We all take part in group rides throughout the year. Some are fast training sessions, while others are purely social endeavors. Either way, the essence remains the same: it’s about having fun, sharing our vibes, and enjoying the rolling motion beneath our wheels.

For me, some of the best rides I’ve ever experienced have been chill, no-pressure outings with friends. Laid-back group rides offer a welcome break from the pressures of performance, allowing us to unwind and revel in the simple pleasures of riding. It’s not about being the fastest or the fittest; it’s about camaraderie and connection with fellow riders.

One ride that stands out in my memory is the Massive Fallout ride in 2023. Roughly 45 miles are split between 5 MTB trails connected by rail-trail routes. What started as a mass group ride to close out the season somehow turned into a race at the beginning. Some of us found ourselves ahead of the pack, while others got lost in the shuffle. However, when we stopped and regrouped, the laughter and realization of getting caught up in the fun pushed us to take it easy and enjoy the ride.

While laid-back rides may not offer the same physical challenge as intense workouts, they provide invaluable opportunities for spiritual growth and connection. The conversations and laughter shared on these rides foster bonds that extend beyond the bike, enriching our lives in unexpected ways. Riding has a unique way of making all our problems fade away, especially when surrounded by the right group of people. Having friends you can open up to and talk about life’s problems with while putting in miles is a win-win for all.

Even though some rides may start out with a training mindset, they often evolve into laid-back outings, like the De Ronde van Grampian practice ride with friends. Despite my initial intentions to train, the day turned into a chill ride because it just wasn’t feeling right. Riding a fat bike, I’m often able to keep up with the group or even lead the pack. However, on this particular day, I found myself struggling to maintain my usual pace, resulting in being slower than usual. It was one of those off days we all experience from time to time. But hey, it’s all part of the ride. As we cruised along, my friends jokingly remarked, “Looks like we’re faster than G today!” It was all in good fun, a lighthearted reminder to not take ourselves too seriously and to enjoy the ride, no matter the pace.

So, the next time you’re itching to get outside and ride, consider rounding up some friends and planning a laid-back group ride. Whether it’s on gravel roads, winding single tracks, or smooth pavement, prioritize the joy of riding together over speed or performance. Remember, the essence of cycling lies not just in the physical exertion but also in the connections made and the memories shared along the way. So chill out, ride on, and let the simple pleasures of biking remind you of the beauty of the outdoors and the camaraderie found on two wheels.

Thank you to our 2024 Iceman Ambassador Gerald Gaecke @g_dub83_

EMBRACE YOUR UNIQUENESS: THE POWER OF BEING YOURSELF IN CYCLING AND LIFE

Since I started my biking journey, from a young age, I have appreciated the lessons I have learned, and the growth I have endured from them. One of the main lessons I have learned, to grow the most from, is embracing my own uniqueness on the course and in my life. In mountain biking, it is very easy to get pulled into cool trends, and match with everyone else. Although new kits and new bikes can be exciting to get, it is more important to focus on being yourself in this sport.

For years, I dealt with feeling “slower” than everyone else at practice, because I grew up being in the hospital and working through recovery from many surgeries. I would see all of the other kids at practice riding around and having so much fun jumping on their bikes, but I felt like being apart from that fun made me “slower”. But as I worked harder, I started to gain more confidence in my skills and capabilities. I started to realize that it did not matter how fast I was at the time, but it was the time and effort that was put into my training. After I stopped worrying about others I started to have more fun riding around on the Michigan trails.

Switching from riding casually to racing was another way for me to embrace my uniqueness. Many were concerned for how young I was when going to these intense races, but I felt the need to start putting my skills to use. Personally I really was looking forward to being so young and racing. ESPECIALLY AS A GIRL!! There were definitely many challenges to racing, like the other riders, taking risks, and dealing with the new courses. Racing as a girl was an opportunity to be unique.

Throughout my 11 years of biking, I have learned that being in a community of racers is the easiest way to embrace yourself. Joining a biking club or a mountain bike race team can help you to find your place in the community. Ever since I was invited to join the McLains Stonehound race team I have felt so excepted for being myself. Riding with a big group of people can seem like you are all one person, which you are, but you also are your own self. Being part of McLains helped me to understand that being a female in mountain biking is one of the best sports a girl could do, and it also showed me that being myself in front of others is okay!

So to all of the many cyclists out there, I encourage you to embrace your own skills to the fullest abilities, and to become the strongest version of yourself by standing up for what is true to you. Never give up on your plans and goals in life and on the course, and train hard to accomplish the best race at Iceman 2024.

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

395LBS NO MORE…

My riding experience has been very limited compared to most. I got into this crazy world during the pandemic. April 2020 was my first ride. (Can’t believe I am entering my 4th year) With no miles under my belt, I told my wife that I was going to go for a “Spin” around Sanford Lake. It’s roughly 21 miles all the way around 😲. My wife thought I was nuts, but she was used to my randomness and she wanted me out of her way. My rear was very sore after that first ride. Not to mention, I was weighing in at about 330-340lbs.(My largest was 395lbs) Poor little road bike. I immediately fell in love with the challenge. Right when I started to fall in love with my route, something happened that no one saw coming.

Some of you may not know, Sanford Lake is based in the little town of Sanford. “Best Little Town By A Dam Site” Well, in May 2020 we got hit with a ton of rain which resulted in a “500 year Flood”. We had multiple Dam Failures, which caused our little town to become a huge disaster. Everything I had known, was gone. My time on a bike came to a halt. My time and energy was focused on helping those in need in downtown Sanford. This was a very stressful time for my Sanford Family. I usually handled stress by eating my way through a bag of Cool Ranch Chips. I made the choice to take my stress to the woods. BEST DECISION I HAVE EVER MADE! I fell in love in Mountain Biking! This little hobby started becoming a lifestyle. Ended up getting myself a Fatbike and it was game on!

My wife and daughter had no idea, they were going to become the BEST support crew I could ever ask for. We started going to group rides and even got involved with CMMBA, which I currently sit on the board for. Got involved with Adventure Team, which gets kids involved in the outdoors. I have met some amazing people through this sport, but the one that has been the biggest impact is my good riding buddy Doug! He told me about Iceman and told me I should check it out. ICEMAN 2021 was my first race and it was VERY energetic to say this least. I fell in love with the energy and all the support people give on the sidelines. It is truly a great picture to what this sport is all about. 2022 Iceman I blew apart my rear hub which was not ideal to say the least. Thanks to the Bell’s support team back at Timber Ridge, it helped ease the pain. Double 2 hearted for the win. 2023 Iceman, I set a new record for myself and was blessed to have my whole family by my side while doing it. The mountain bike scene has changed my life and I feel like my story might be able to help those that might be struggling. I am here to help. I am always sharing my own unique motivational posts on Instagram @Casey_theautoguy and Facebook. Please be sure to follow along this year and I am excited to share my journey for ICEMAN 2024.

Thank you to our 2024 Iceman Ambassador Casey Smith @casey_theautoguy

Age Groupers Unite!

Making time to ride is HARD. Between work, kids, social commitments, kid’s social commitments, and you know, sleeping and eating, it can feel near impossible to make time to ride.

However, it’s important. Not just for kicking butt in your age group at Iceman but because the freedom and exercise that the bike gives you is going to make you, well, a better you, As Elle Woods famously said,”Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” All jokes aside, we want to spend more time in the woods, preferably on some single track. Here are some ways I try to make that happen without neglecting my other responsibilities:

1. Schedule it- My husband and I both race, so we split the days of the week to train. I ride Tuesdays and Thursdays after work while he hangs out with our daughter and he rides Monday and Wednesdays. That way we both know who is going to be on kid duty and who is riding. I am more likely to schedule bike dates with my friends or go on group rides as long as I know ahead of time that I will be able to ride those days. Saturday and Sunday are more flexible and usually we both get some time to ride. Our daughter is young, so we don’t have those weekend sports to work around yet! As soon as I know about a group ride, race or event I put in on the calendar so we both know about it and that way we are more likely to work together to make it happen.

2. Get the whole family involved- Often we go as a family to a trail (preferably one that has a play ground) and bring our bikes and lunch. One of us will hang out with our daughter at the play ground and one will ride then we will switch. Often my daughter will want to take her strider on the trail as well. I’m just hoping when she’s older she still thinks I’m cool enough to ride with, and that I can still keep up with her!

3. Bring it with you- If it is my day to ride and I have to drive somewhere to work I try to just bring everything with me that I need for riding. That way I can spend less time commuting and just go straight to my ride after work. Do my coworkers make fun of me for walking out of the office in cycling shorts? Sure do, but I know I look awesome to other cyclists and that’s all that matters. I also know I have a better chance of catching bedtime if I ride right after work is done.

4. Embrace the short ride- I struggle with this. Often I will just not ride if I can’t ride more than an hour, but I should! An hour or even a half hour in between other commitments counts! Make it a hard effort. Work up a sweat. It may not seem worth the hassle but hey, it might just be the highlight of your day.

5. Keep it together- Your biking gear that is. Between the bike, kit, gear, and nutrition sometimes the time it takes to get it all together in such a time suck. Now, I keep everything I need for a ride in a dedicated cycling bag. After a ride I replace whatever nonperishable nutrition I used, wash what I need to wash, throw my big computer and taillight on the chargers and when its done I put it all back in the bag. That way it’s all packed and ready to go for the next time and It’s one less barrier to getting out the door.

6. The early morning grind- Yes, everyone knows this one but I would be remiss if I didn’t mention it. Sometimes the only time you have is in the early morning before the chaos of the day starts. Personally, Im not a morning person so this doesn’t work for me but I’m lucky enough to have some time to ride at other points of the day.

These tips may or may not work for everyone, they may not even work for most people but hopefully there is something helpful here you can use. Most of all when you do find time to be on the bike relish it. Enjoy it fully. Do not let the parental/work/whatever type of guilt seep through. Use this time to fill your cup so you can show up for those who need you. Embrace your time on the bike even when its hard to find that time.

Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm

The fire that’s lit after a year out of the saddle

Last year’s Iceman I had serious FOMO. I live just a ten minute walk from the Iceman finish line at Timber Ridge and seeing all the racers and spectators roll in was hard. As badly as I wanted to be crossing that finish line, it wasn’t in the cards for me last year. But just because it wasn’t a big year on the bike for me, doesn’t mean it wasn’t a big year for me and my family.

We had been wanting to start a family since before we got married, so being pregnant in 2023 was very much so planned – I knew I would be sitting out races and I was certainly ok with that. But just like most active and fit women before they get pregnant, I had grandiose plans of staying fit, biking as long as I could, running my little heart out, and being a top-notch cheerleader for races like Iceman while pregnant. Well, as great as that sounds, it was not my reality. The INTENSE nausea, fainting, day to day sickness that came on very quickly with the start of my pregnancy threw a big ‘ol wrench in my plans. It took all of my energy for a daily walk and the occasional lifting session when I was up for it. My body hurt, I was fainting and/or puking on the regular when I tried to exercise, I got covid, the flu, shingles, I went home sick from work sooo many times, and with things in my body moving around and feeling like they weren’t where they were supposed to be (if you know you know) I couldn’t handle being on a bike seat more than 1-2x total throughout my entire pregnancy. I am clearly not good at being pregnant.

Even when Iceman rolled around, I was so disappointed in myself for not following through on my plans that I didn’t even step foot on the grounds of Timber Ridge for the crazy fun the finish line and after party is. (Silly! I know!!)

Fast forward to January 2024 when my beautiful baby boy arrived. It seemed in an instant that I forgot how hard being pregnant was for me. I wouldn’t have changed a single moment – I love this little guy more than anything and would go through it all over again a million times if I had to. They say your brain chemistry changes when the moment they place that baby on your chest. I have know idea who “they” is, but boy were they right! I want to be the best mom I can be and, without a doubt, that means I need to be the best version of me. The best version of me tends not only to my child’s needs, but mine as well. And for me that means getting back on the saddle, no matter how hard it is at first (HOLY COW getting back into shape postpartum is TOUGH) and taking care of my mind and body. Doing so will allow be to be fully present for my son. He will grow up getting to see the importance I put on human movement and taking pride in doing what makes you happy. This year of racing will look a little different for me. Whether I end up on the podium this time around or not, one thing is clear: my fire is lit and burning brighter than ever before.

See you out there fellow bad@$$ Icemamas.

A huge thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug

Martin’s Spring Training

If you only know one thing about Holland, chances are pretty good that one thing is Tulip Time. We love to celebrate our tulips here, and since 2019 I’ve hosted the Tulip Century as a way of marking the arrival of spring. We ride 100 miles on some of the best roads in the area, and when we’re done, we gaze lovingly at the giant tulip we’ve drawn via GPS on the map. And of course, the route passes through some of Holland’s Tulip Lanes on the way through town.

Spring is also my favorite time of year to do hill repeats. It’s all too often I get excited to ride outside in the sunshine only to realize that it’s 40 degrees with 80mph wind. Rather than grind around one of my regular loops feeling sorry for myself, I’ve taken to turning these into days for hill reps. It’s a great way to stay warm and motivated at the same time! Try making a game for yourself, like “how much elevation gain can I accumulate in an hour,” or “can I complete 3 reps of every hill in the neighborhood?” I’m always looking for simple goals like this to keep rides interesting-what mini riding challenges do you like to set for yourself?

Thank you to our 2023 Iceman Ambassador Martin Harris @uncle.martin