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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!

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.

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_

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

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