The warm weather has arrived and the lush green trails are calling our names. You know what that means? After putting in the hard work building an aerobic base all spring, it’s time to shift our training up a couple gears to prepare specifically for the unique demands of the Iceman Cometh MTB race, aka The Catalina Wine Mixer this November.
While the thought of grinding away on endless base miles may have gotten a bit stale and repetitive, this next phase of training is where things get fun, challenging, and undoubtedly sufferfest-y. I’d recommend introducing some much-needed intensity into the mix to bring our engines into peak shape.
But don’t worry, you should still be sprinkling in those beloved long endurance days too. No one wants to be a high-revving Ferrari with no gas in the tank, right?
VO2 intervals are recommended if you really want to bring the pain on race day. These hard efforts are designed to push your cardiovascular system to its limits, recruit your super-fast twitch fibers, and allow you to better process lactic acid. Sounds super fun, no? They hurt.
The typical VO2 interval session will have you alternating hard 1-5 minute efforts at way over threshold pace (think 9/10 effort or higher) with equal recovery periods. The efforts should be so difficult that you’re struggling to complete the full interval by the end.
As the summer rolls on, look to increase the length of the hard efforts and decrease the rest periods to enhance the overload. Your overall fitness should reach new levels with the consistent application of these brutal bursts.
It’s important to keep the total volume relatively low by capping the sessions at 45-60 minutes in addition to some endurance mileage.
Then there are threshold intervals in addition to VO2 work. You will need to become very familiar with our muscular endurance and lactate threshold through…you guessed it…more intervals! These will involve slightly lower intensity efforts in the 6-8/10 range, but for longer durations of 10-20 minutes per interval.
While not as spicy as the VO2 sessions, the threshold efforts will be plenty stimulating to boost your ability to process lactate and avoid fatigue over the course of Iceman’s 30-ish miles. We want those legs to feel like a million bucks all the way to the finish!
These threshold workouts typically involve a longer warm up, followed by 2-4 intervals at a hard but sustainable pace with relatively short recoveries. We’ll kick off with shorter 10 minute intervals in early summer and work our way up to the 20ish minutes by late August.
No training plan would be complete without incorporating some over/under intervals. Try to simulate those demanding conditions with workouts that combine short VO2 bursts immediately followed by stretches of longer threshold efforts. These unique sessions are incredible for enhancing both your aerobic and anaerobic capacities.
Each week should still include at least one 1-3 hour ride over a variety of terrain to keep your aerobic machinery greased up. And don’t be afraid to head out on the occasional 5-6 hour ride once every few weeks for an extended stretch in the saddle. It’s summer time in Michigan and I know those are my favorite times to get out for a full day of riding!
These longer hauls won’t be jammed full of gut-punch intervals, but should include some extended climbing efforts to promote strength endurance. Having the muscular fortitude to continually grind up hills while fatigued is a necessity for Iceman’s undulating terrain.
Recovery is super important with the increased intensity, it’s absolutely crucial to maximize your recovery during this summer training phase. After those interval days, be diligent about refueling with a protein/carb smoothie within 30 minutes and getting in some light active recovery like walking or easy spinning.
I would recommend one full rest day per week. Use that time away from the saddle to recharge your mental batteries, spend quality time with loved ones, and let your body absorb all that training.
If you start feeling unusually fatigued or rundown, don’t be a hero – take an extra recovery day or lower intensity week to renew. Skimping on rest now means increasing your risk of illness, injury, or burnout down the road.
I’ll see you out on the trails.
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.
