Iceman Cometh Challenge News

Get Your Steed Dialed for Iceman!

We can spend all the time in the world building up an incredibly tough and fit human engine. But if your bike isn’t equally prepped and ready to take on the rugged, rooty Iceman course, you’ll be fighting an uphill battle out there.

Having your steed perfectly dialed with a comfortable, efficient fit and fresh components can make all the difference in your performance and experience. A neglected bike will beat you up, waste your energy, and potentially leave you sidelined with mechanicals.

Have you ever had a professional bike fit? Even if you’ve been ripping trails for years, it’s a wise move to get a check in occasionally as our bodies change. Small adjustments in saddle height, fore-aft position and cleat positioning can have a big impact.

Oiled your chain and checked the stretch lately? Tune-up and maintenance should be focused on frequently but if not, it’s time to give your bike some love with a thorough tune-up. Don’t be that person scrambling to true a wheel or bleed brakes days before!

At minimum, you’ll want to check your chain, cassette, chainring(s), cables, housing, and brake pads. You should consider replacing anything that shows significant wear.vA fresh suspension service couldn’t hurt either. Support your local bike shop when you can!

You want every single component and mechanism working flawlessly without the slightest hint of hesitation, stiffness, or binding. The last thing you need is some nagging creak (these are very annoying!), missed shift, or brake rub ruining your race day flow. A dialed and quiet bike equals more energy to devote to pushing hard.

Make sure you have a comfy saddle and grips that can go the distance without causing hotspots. Inspect the seams and chamois of your riding shorts or bibs. And break in those trail kicks if you plan to rock flat pedals.

You’ll also want to dial in what kind of hydration system suits you best for rapid refueling on course without having to unhitch your pack. I prefer bottles on my frame but many use hydration packs or even bar mounted bags for fluids. Also, if you want easy access to snacks (who doesn’t like snacks!?), consider figuring out what works best for you. It could be in your back pocket or a top tube mounted bag, either way its personal preference for this.

Don’t forget to practice managing your cold weather layers. Iceman is infamous for drastic temperature swings and maybe even mud (long live Mudman of 2014 and 2019!), so you’ll need to master the art of venting or sealing off as needed to stay dry yet breathable.

With so many miles of training ahead and such a demanding course to conquer, the last thing you want is nagging discomforts or mechanicals related to your steed or kit selections. Get dialed now and focus on the miles!

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.

Embracing the Challenge of Fat Biking Year-Round

When I first started mountain biking, I wasn’t sure how often I was going to do it. As I started seeing the dividends of my health improving, I knew I had to keep this momentum. Living in Michigan where the seasons can be made up and never consistent. A traditional mountain bike just wasn’t going to cut it. My riding buddy Doug rode a fat tire and talked about the many benefits and he wasn’t the only one. After much consideration, I purchased a Salsa Mukluk and little did I know that this decision would lead me down a path of unique challenges and unparalleled enjoyment that I now can’t imagine riding without.

The Effort it Takes

Riding a fat tire bike is no easy feat. With wider tires comes greater resistance, making every pedal stroke more laborious than on a standard mountain bike. This increased effort translates to a more intense workout, burning more calories and pushing my physical limits further. (When you are limited on riding time, to me this is important.) The resistance isn’t just a winter phenomenon; riding a fat tire bike in the summer presents its own set of challenges, from tackling loose sand to navigating muddy trails. Each ride demands more from me, both physically and mentally, but it also makes every accomplishment that much sweeter.

Versatility of the Fat Tire Bike

One of the greatest advantages of a fat tire bike is its versatility. These bikes are designed to handle a wide range of conditions, from snow and ice to sand and mud. Their wide tires provide superior traction and stability, reducing the likelihood of washing out the front tire. This makes them ideal for navigating tricky corners and tackling unpredictable terrain. Whether I’m riding through a snowy forest in winter or hitting the sandy trails in the heat of summer, my fat tire bike is always up to the task.

The Speed Factor

There’s a common misconception that fat tire bikes are slow. While it’s true that they require more effort to pedal, I’ve found that riding a fat bike has made me a stronger, faster rider overall. If you can be fast on a fat bike, you can be fast on anything. The added resistance and effort required to ride a fat bike build strength and endurance that translate to improved performance on any bike. Plus, the skills and confidence gained from handling a fat tire bike in challenging conditions make riding a traditional mountain bike feel like a breeze.

A Unique Breed of Rider

The Fun Factor

Beyond the physical and technical benefits, riding a fat tire bike is just plain fun. There’s something exhilarating about the stability and control these bikes offer. I love getting “air time” with my fat bike, feeling the thrill of catching some air and landing smoothly. The sense of freedom and adventure I experience on my fat tire bike is unmatched.

My journey with fat biking has been nothing short of transformative. It started as a way to ride year-round but quickly became a passion that drives me to push my limits and embrace new challenges. Whether you’re a seasoned rider or a newcomer to mountain biking, I encourage you to give fat biking a try. You might just discover a whole new world of riding that’s as rewarding as it is demanding. FATTY NATION BABY!!!

Thank you to our 2024 Iceman Ambassador Casey Smith @casey_theautoguy

Detraining to retraining

In the sport of cycling consistency is key however, we all experience periods of detraining. Sometimes it’s by choice, such as at the end of the season or after a big race, but sometimes work, illness, vacations or other responsibilities take us off the bike despite out best efforts. This spring, I experienced my longest period of unintentional detraining since I started riding bikes consistently in 2022. It began with a couple of back-to-back colds in March, followed by two GI bugs in April. During that time, my daughter also fell ill with the same GI bug resulting in dehydration. She also dealt with an ear infection and a separate episode of fever of unknown origin, which led to a trip to the ER and a pneumonia diagnosis. My husband also got hit with the dreaded stomach bug and missed Barry- Roubaix! All that to say, that for six weeks, there was very little cycling going on in the Hagerman household. Then, when everyone was finally on the mend, it was time for a planned vacation to Europe. Now, I’m not complaining about that. I’m just saying it was another two weeks off the bike. Unless you count a very wild e-bike ride through the streets of Portugal!

So, for the last four weeks I have been crawling my way out of the misery that is unintentional detraining. This is what I’ve learned:

1. Being detrained is tough. Its so demoralizing to struggle on trails, group rides or a hill climbs that you used to crush. I know it sounds lame but you have to give yourself grace. Don’t expect to be right back to where you were before detraining. It feels terrible now, but it WILL feel better; it just takes time.

2. Start small and build. For me, this looked like what I would consider moderate-length rides at slow speeds. I used this time to really focus on skills such as cornering and body bike separation. Focusing on correct body placements and mechanics gave me something else to think about other than my elevated rate of perceived exertion.

3. Ride with friends. Being able to socialize while riding made those miserable miles so much more fun. Eventually when I was ready to push the pace, I reached out to riders who I knew were faster than me and would inspire me to ride harder.

4. Mix it up! Hitting unfamiliar trails and routes allowed me to let go of those expectations I had for myself on trails I knew well. I wasn’t concerned about my PR on this hill or that trail because it was all new to me. I would just let myself think,” maybe everyone feels terrible on that climb” and let it go.

5. Celebrate the little things. It took about two weeks of consistently riding to feel that mountain bike flow again, three weeks to start doing longer rides and four weeks to feel strong on climbs again. Every time I realized I had made some improvement I made sure to recognize it and be proud of myself.

I’m still not where I would like to be this far into the season. My last two races didn’t feel the way I wanted them to, and I still have moments where I’m frustrated with myself and my progress. That being said, there are frequent moments that inspire me to keep pushing forward. Just the other day, I was riding a gravel route that I ride all the time near my house. As I pedaled slowly up a particularly steep hill two ladies on bikes came flying over the top from the other direction, huge grins on their faces as they used that momentum to bomb the rugged downhill. Like me, they had to climb a steep long hill to get to the top. Unlike me, they were crushing it and now had a ton of speed and were going to have one hell of a downhill. I couldn’t help but smile and let out a whoop. I know how hard it is to get that much speed going up that hill because that’s how I used to ride it at the end of last year. It was the look of pure joy on their faces that gave me the encouragement I needed to push up that hill and finish the ride. I know that if I can keep moving forward and keep showing up, I can get back that feeling of sailing over the hill.

Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm

Get Comfortable Being Uncomfortable

I was a distance runner in college and remember one day asking my coach how she prescribed paces for tempo workouts. She went on to describe how a tempo paced workout should be “comfortably uncomfortable” – definitely faster than an easy run, not an all out race pace, but on the edge of true discomfort. For whatever reason, I think about that conversation a lot and just ran with it (literally). I think about how I entered into the world of endurance sports and that the whole process was certainly uncomfortable, scary, but all so exciting at the same time. She made the whole experience life changing and eye opening for me. Yes, I was at a very moldable age at that time as so many college students are just trying to figure out their lives, but that conversation and her entire coaching philosophy was exactly what I needed at that time in my life to get the wheels turning.

I wonder what runs through other people’s minds as they sign up for things like the Iceman race, decide to change jobs, to start a family, to pack up and move to a new and unknown place. As humans we are creatures of habits and routine, so I simply don’t believe any of those things are completely comfortable decisions that were made in 100% confidence. But what fun would life be if we stayed in the confines of our little comfort zones?

I can relate this to everything I’ve ever done on the bike – biking was not my first endurance sport and I certainly still feel like an imposter sometimes when people refer to me as a “biker”. Biking is scary for me; the speed, the trees, the other riders in such close proximity, the planning, the inevitable mechanic issues. Gosh as I list all these things I’m starting to question how in the world did I fall so hard in love with this sport!? Well, it just took a little extra push for me to understand that the real fun starts where your comfort zone ends – get used to it folks.

Photo caption: Myself and Coach Karen Lutzke following a cross country race

Thank you to our 2024 Iceman Cometh Challenge Ambassador Allyson Klug @allysonklug

Summer Training: Peaking for the Iceman

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.

Why I Race: My journey to the finish line

When I was younger, I never really felt competitive, even though I was always willing to prove I was brave enough to try the new ramp or jump over a box. Whether it was climbing the tallest tree in the neighborhood or attempting tricks on my rollerblades, I thrived on challenges that tested my courage. As I got older and got into running, and then back into biking, I felt a pull to sign up for races. There’s something about the atmosphere of race day. It’s electric and gets me pumped. Racing, for me, is the only way I can truly push myself to the limits.

Training with friends is great, and we push each other hard, but it’s never quite as intense as when I’m being challenged in a race. I can ride trails or tackle a gravel route anytime I feel like it. Sometimes I push myself to get a better time, but it’s never as fast as it is during a race. The thrill of competition adds that extra edge.

I look forward to the training, the hours, and the days spent making sure I’m ready for race day. It’s a rough cycle, but in the end, it pays off—or so I hope.

Over the years, I’ve learned smarter ways to train. Initially, I would just ride the race route and memorize it, not paying much attention to specific challenges. Then I realized the need to diversify my training. For an eight-mile single-track race, I’d ride the route a few times to build endurance. Soon, I started incorporating gravel rides, gradually increasing the distance to three or four times the race length, which helped me get progressively faster. Last year, I decided to change up my routine again.

Now, I still ride the route and do extra miles to build endurance, but I keep mental notes of sections of the track or road that I need to work on. Spots where I struggle, I’ll ride those multiple times, and I ride with others to see how they handle those sections. This method has significantly improved my performance and confidence.

Through training for races, I’ve learned to push through hard and difficult things, which has helped me a lot in life. Knowing I can overcome challenges on my bike has taught me I can push through life’s obstacles, even when it gets tough. This mindset has been invaluable.

Racing has also shown me how I really stand with my peers. Strava KOMs are just a small snapshot; someone could push really hard for that short bit and gain a KOM. During a race, you have to push hard the whole time and really give maximum effort. It’s a true test of endurance and strength.

But for me, racing is not so much about the win or the podium. It’s about the journey and the growth. It’s about knowing that doing something hard leads to something great. The real reward isn’t just crossing the finish line; it’s the entire process that gets me there. The countless hours of training, the early mornings, the setbacks, and the triumphs—they all contribute to a larger sense of achievement.

There’s also a sense of immense accomplishment. Knowing that I was able to complete a race that was out of my comfort zone has taught me that I can do just about anything if I work hard for it. The sacrifices along the way are worth it. The feeling of crossing that finish line, knowing all the hard work has paid off, is unmatched.

Racing has become more than just a sport for me; it’s a way to continually test my limits, see how far I can go, and prove to myself that I can achieve what I set out to do. And honestly, there’s nothing quite like the rush of accomplishment and knowing that all the hard work has paid off. It’s about embracing the journey, learning from each experience, and growing stronger with every race. For me, that’s what racing is truly about.

Thank you to our 2024 Iceman Cometh Challenge Ambassador Gerald Gaecke @g_dubs83_

Iceman Cometh Challenge Podcast – Season 2, Episode 2

From humble Norte Beginnings to racing on the big scene. Kyan Olshove takes the 3rd step on the podium in the 2023 Iceman. By the way things are going, it will not be the last time you see him among the top finishers. Kyan is Inspiring the community to expand their facilities, mindset and youth programs to open up the possibilities for elite level riding. Tune in to the iceman podcast to hear Kyan’s enthusiasm and love for the sport.

Rider radio: Season 2 / ep 2

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

Developing a healthy and nutritious lifestyle

To have a healthy mountain biking career you must keep a good diet. Many people tend to look at dieting as a negative thing with lots of greens and gross low calorie dishes, but it’s far from that. Learning how to maintain three meals a day, and keeping your proteins and carbs in-check are very important to being a high endurance mountain biker.

Over that past couple of weeks, I have been taking different supplements for low iron (Anemia), because I have recently found out I have it. These supplements have improved my energy levels and how I feel on a daily basis. Also, I have been meal prepping, which is a very easy way to develop a healthy lifestyle. Building muscle for a race like Iceman can come with its setbacks, but it is very important that as a biker you realize that eating fast foods and random stuff doesn’t cut it. Having red meat and protein daily is very important to performing well in bike racing.

On May 15, I started tracking my energy levels while biking and I have done this to see if my biking and speed has gotten any better. I started to take daily supplements and eat three meals a day. I also noticed that while doing this my energy levels and ability to fall asleep is way easier than before. The first week of taking care of my diet and health I noticed that I was able to climb and sprint way faster than before. The second week I noticed that I was growing muscle and able to recover faster. The third week I felt amazing like I could crush any course or trail I went out on.

Taking care of your body and diet is a main factor to mountain biking, or any hard endurance sport. Fueling your body on and off the bike is #1!! To help fuel on the bike during the month of May I used lots of Skratch Hydration and High Carb in my water for long and hard rides. I also used the Skratch energy chews for a light and quick snack for a fast moving ride.

In the month of May I have learned a lot with my rides so far. I have learned how to eat right, follow directions, and follow the biking laws.

That day we had all learned to never not have a helmet on while biking, and to always to follow the rules of the trails so that nobody gets injured.

I can’t believe it is already June though, I am going to use all of June to prepare for summer races and ICEMAN!! A healthy diet and a healthy mind will help me be able to elevate my riding skills a ton. Hopefully I can see y’all out on the trails soon!!

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

Time to Get Rolling!

Can you believe it’s June already? Seriously, where did the first half of the year go? The Iceman Cometh Challenge in November feels like a distant dream or maybe more like a distant nightmare if you haven’t started your training yet. If you’re anything like me, balancing work, kids’ activities, social commitments, and just the sheer act of adulting can make squeezing in bike rides seem impossible. But let’s face it, those goals aren’t going to achieve themselves. It’s time to make a change, and that starts with getting off your butt and onto your bike!

The Struggle is Real

Life is busy. Between the never-ending work emails, chauffeuring kids to their myriad of activities, and trying to maintain some semblance of a social life, finding time to ride can feel like trying to find a unicorn in your backyard. But, as impossible as it seems, it is doable! And guess what? You’re worth the effort. I have found myself needing these bike rides more than anything. They help my mental health tremendously.

Make a Date with Your Bike

First things first, carve out at least one day a week for your training rides (Wednesday for me.) Yes, just one day. Start small to avoid overwhelming yourself. Block it off on your calendar, just like any other important meeting. This is your time! No interruptions allowed. Treat it like a date with your bike.

Prioritize Yourself

Here’s the deal: you have to make yourself a priority. No, this isn’t selfish; it’s necessary. Do you have a goal in place for Iceman? Excellent! Now, let’s put in the work to achieve it. You wouldn’t expect to pass a test without studying, right? The same logic applies here. So, get off the couch, dust off your bike, and start pedaling.

Embrace the Suck

There will be days when you just don’t feel like riding. Days when the couch looks far more appealing than your bike saddle. Embrace it. It’s all part of the journey. Remember, the struggle now makes the finish line in November that much sweeter. Plus, think of all the guilt-free carbs you can eat after a tough ride. Spandex is forgiving, right?

Find the Fun

Training doesn’t have to be all about suffering. Mix things up to keep it interesting. Explore new trails, join a group ride, or bribe a friend to join you. The more fun you have, the more likely you are to stick with it. And who knows? You might even start looking forward to those rides.

Stay Accountable

Tell someone about your training plan. Share your goals with friends or family. Post about your rides on social media. The more people you have cheering you on (or shaming you when you skip a ride), the better. Accountability is a powerful motivator.

Training for the Iceman Cometh Challenge is no small feat, but it’s absolutely achievable. Make the time, prioritize yourself, and don’t forget to have fun along the way. So, what are you waiting for? Get off your butt and start riding. November will be here before you know it, and you’ll be ready to conquer that race like the champion you are.

Remember, those goals aren’t going to achieve themselves. It’s time to roll!

Thank you to our 2024 Iceman Cometh Ambassador Casey Smith @casey_theautoguy

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!