Cool Weather Training Tips to Keep You Moving

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.

Iceman Cometh Challenge Rider Radio – Season 2 : Episode 4

Rider Radio – S2:E4

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

Iceman Prep: The Stressful Month

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_

Gravel, CX and Under-biking: “Cross”-Training for Iceman

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

Staying Durable with Cross-Training

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.

Don’t Sweat the Small Stuff – Just Ride

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

Iceman Cometh Challenge Podcast – Season 2, Episode 3

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.

Rider Radio: Season 2 / EP 3

Thank you to our 2024 Iceman Cometh Challenge Podcast hosts Alex Primeau @ajspartan92 and Shannon Kochis @sklove4

Trailing into the Fall Season: 

With the end of summer and start of the fall season I have noticed lots of changes. The weather has been changing and so have the rides we go out on. I have started riding almost every day of the week in preparation for the Iceman Race! The fall season is a great time to lock-in and start winding down to the race days. People race way more in the fall for mountain biking compared to the summer season, just because that is how the schedule works. 

At the end of summer, I started to participate in the MISCA races downstate. MISCA has a big sponsorship with ICEMAN and I was so happy to find that out.  MISCA has helped me to prepare for the Iceman race and the challenges out on that course. There are all types of terrain downstate that have helped me to be a strong rider and become more confident. 

Slowing tracking into the Iceman season has many layers to it that have been developed all summer. I have been working extra hard on my nutrition and my hydration. Now that the fall season has come around I am starting to work on my biking techniques and my daily riding. After taking a break in the summer to just have a biking free couple weeks I noticed my legs can recover faster and I am ready to start riding almost everyday again! I have started working more on my recovery, because of the MISCA races being every Sunday and having to fit in TCTF and P2P it’s important for me to have healthy muscle recovery. I have been stretching lots and making sure I drink lots of water and electrolytes before and after my race. I have been very strict on making sure to get good sleep and eating lots of carbs leading up to race day. 

Overall I am just very excited to see all the hard work fall together for the Iceman race and I can’t wait to see how much progress I have made from last year. But until that day I am going to keep working on the little things then get to my big goal of Iceman Cometh Challenge!

A huge thank you to our 2024 Junior Iceman Ambassador @pipershumar

The importance of recovery

Fall races are here. And there’s a lot of them! With living in this beautiful area it’s hard not to enter in all these amazing events. From an Ironman, to a marathon, to iceman, I’m in the middle of doing it all this fall. Recovery has never been more important for me so I can make it to the start line of the next race. 

I often find that rest days or recovery workouts give many athletes anxiety. I know I used to feel that way. My “rest days” used to consist of power yoga or lifting days because I figured “hey I’m not biking or running today this still counts as rest, right?” Rest days are not only to allow our bodies to heal, but also our minds to recover from the constant go go go that is required to juggle our everyday lives and training.

My top tips for recovery days are:

SLEEP – 8 hours is the goal. I know it’s not always possible with kids, babies, work schedules, but do what you can. Getting a good night sleep can be maximized by avoiding caffeine in the afternoon, skipping that beer or glass of wine with dinner, and staying away from screens at least 1 hour before you hit the hay.

FOOD – just because it’s a rest day, does not mean you need to eat less. Oftentimes you’ll be more hungry on rest days and that is just a sign your body needs that fuel to recover! Listen to your body, it’s smart.

RELAX – this is key for the mental aspect too. I’m normally awake before everyone in my house and my favorite activity before I head to work is making a nice cup of coffee, throwing on my compression boots, and putting on some feel good TV. Sounds silly, but hey everyone has their thing to help them turn their minds off and just chill.

Work hard, rest harder. 

Photo: racing in the Michigan 70.3 half Ironman on September 15, 2024.

Thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug

Make It a Party: Keeping the Fun and Stoke High for Iceman

Let’s be real for a second – training for an endurance event like the Iceman Cometh can be a thankless grind at times. We’re talking about months upon months of sacrificing sleeping in, skipping happy hours, and pedaling for endless hours just to put yourself through a few hours of fun at the Catalina Wine Mixer.

On paper, it sounds pretty nuts when you think about it. The grind of consistent training forges discipline, perseverance, and fortitude that bleeds into all other areas of life.

That said, maintaining motivation to keep showing up day after day is undoubtedly challenging. One of the biggest pitfalls is allowing your training to become stale, monotonous, and joyless. That’s the fast track to burnout, disappointment, and abandoning your goals altogether.

The solution? Making your training as engaging and fun as possible by switching things up and celebrating along the way.

Spice it up by changing the same interminable pancake flat road ride or following the exact same interval workout week after week is a surefire way to make your mind and body go numb. The best antidote is to constantly inject novelty into your schedule.

Explore new trails you’ve never ridden. Swap in some fresh interval formats. Head to a different climbing road and soak in new scenery. Sign up for a local XC race to remind yourself why you LOVE mountain biking.

You can even gamify your rides by doing scavenger hunts, snack rides (my favorite), group rides with your local group or bike shop, or seeing how many critters you spot on a trail (there is an Owl nest on Luton Black here in West Michigan). The more you can make each outing feel fresh and interesting, the more engaged you’ll stay.

Get a friend to ride with! When you have teammates, friends, and training partners joining in the fun, that motivation becomes much harder to ignore. 

Make an effort to consistently train with a core group, or at least have partners for your key workouts. The bonding, competition, and accountability this provides is priceless for keeping you honest.

Posting your workouts on fitness apps (Strava, Garmin, etc) and letting your peeps see and comment is another fantastic way to crowdsource some external motivation. Nothing lights a fire quite like friends and family cheering you on!

Let’s face it, there are inevitably going to be some downright crappy training days along this journey. Rain, cramps, flats, bonking…sometimes the suck factor goes to 11 no matter how prepared you are.

When you find yourself deep in the pain cave like this, one of the best coping mechanisms is to actually laugh at and make light of the suck. Having a good sense of humor about these situations we put ourselves in can make them much easier to endure. Finding the humor in the hardship builds character and lightens the mental load.

Don’t forget to mark off major milestones and accomplishments with some well-earned celebrating! You’re investing an incredible amount of time and energy into this process. Reaching small goals is worth at least a beer or two.

Training for a goal like the Iceman Cometh takes incredible mental fortitude. But by focusing on variety, teamwork, humor, and celebration, you ensure the journey is every bit as gratifying as coming up the Icebreaker hill and crossing that finish line. Let’s 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.