Iceman Cometh Challenge News

The Gift of the Ride: The Privilege of Suffering

After two posts, I’m thinking I’m going to stick with this theme of finding places of gratitude and grit. There’s just really something about Iceman (and mountain biking in general) that stirs things in me I don’t always have words for. Maybe it’s the northern Michigan chill that clings to your bike frame in the morning. Maybe it’s the crunch of frozen earth under tires you debated on the Iceman Facebook page with somebody’s weird (but awesome) uncle for a week. Who knows. For me, maybe it’s the fact that every single year I line up for this race, I feel something I didn’t expect to feel when I first started doing this: reverence. Iceman isn’t just a race. It’s also a ritual of gratitude.

Some (and I’d argue most) people don’t think of suffering as a gift. And even those of us who train hard, push limits, and go deep into the pain cave – we sometimes forget. We forget that voluntary suffering is a privilege. That to be able to hurt in pursuit of something on your own terms isn’t necessarily normal. It’s not universal. And it’s not promised. Personally, that’s what keeps me grounded. Every time I climb out of the saddle, lungs tight and legs begging to quit, I think: “This hurts, and I think I hate it now, but man I’m lucky to feel it.” This has been a theme for me in recent years, and something close to home.

Earlier this season, I was invited to join the Challenged Athletes Foundation mountain bike race team and race the Leadville 100 on their behalf. It was one of those moments that hits you with both honor and accountability. The chance to ride for a cause I deeply believe in and that’s close to home – supporting individuals who have lost mobility, who have experienced catastrophic injuries or congenital differences. When CAF reached out, I said yes without hesitation. But what I didn’t expect was how profoundly it would change my relationship with my own body and ability. As I’ve become more embedded in their foundation, I’ve felt this sense of gratitude growing significantly as I witness what the CAF athletes can (and are) doing. And quickly on CAF; they raise money for athletes of all ages and skill levels, whether that’s entry level to paralympic athletes, CAF helps them get access to equipment, training, nutrition, coaching, you name it. Mobility is freedom, and freedom is independence.

I started noticing things I used to take for granted: getting out of bed pain-free. Swinging a leg over the top tube without thinking. Standing on the pedals during a steep climb. The micro-movements of daily life, the independence of motion, the effortlessness of motion – these aren’t givens. They’re silent gifts. And I’ve just been really feeling that gratitude recently as I ramp up my saddle time (and climbing) in preparation for Leadville… and Iceman of course!

My training plan for both Leadville and Iceman isn’t flashy. No complicated intervals for the most part (though occasionally). While I am slightly a tech-obsessed data rabbit from my exercise phys background, the biggest success for me over the past few years has been a simple, consistent commitment: minimum two-hour rides, with 1,500 to 2,000 feet of gain. Saddle time and climbing. That’s it. The idea is to simulate what Iceman dishes out – a race that grinds you down slowly with its relentless rhythm, only to reward you at the end in Timber Ridge with thousands of cheers and an ice cold Bell’s adult beverage!

All that to say, I do think there is why between the watts. There’s something spiritual that happens when you blur the line between discipline and devotion… call it passion. And that’s where I find myself now and why I felt compelled to write about the gratitude I’ve been feeling around the ability to get on that starting line in 29F degree weather. Iceman isn’t just a race, if you’ve raced it one single time then you know this. Let this year be something a little more. For me, it’s as much a mirror as it is the final dance of everything put together in the 2025 season. And the same for Leadville, it’s the other half of that mirror. It will demand more from me than any ride I’ve done, but I’m just happy to be on that starting line. Because I can. Because I’m lucky. And these are the things I want to pass on to our little guy as he’s loving the biking community at only 3 years old.

So if you’re reading this and training for Iceman yourself, take a second. Think about what you’re asking of your body, then realize it said “yes.” You’re going to absolutely crush this year – when you hit Woodchip and Icebreaker, the pain is only temporary. You get to be out there, and that’s something to remember not to take for granted. Get movin!

Thank you to Mark Daisy @markdaisymusic for being our 2025 Iceman Trailblazer!

Hot gravel, Cold race: Summer training tips to prepare for Iceman

If you’re waiting for fall to start training for ICEMAN…you’re already behind.

If you think you can cruise through July and August, then magically come into form with a few crisp fall rides, I’ve got bad news. The athletes who show up strong at Timber Ridge? They’re sweating it out right now…grinding early, hydrating smarter and getting comfortable being uncomfortable.

Iceman might be a November race, but let’s be honest…the foundation is built during the summer.

If you’re banking on crisp fall temps to save undertrained legs, it’s going to be a long day in the woods. The truth is, summer training gives you the edge, especially when you learn how to train smart in the heat.

Here’s how I approach summer prep for Iceman. These are the same tips I use personally and share with the Coyotes (our West Michigan youth MTB team). This isn’t theory…it’s what works.

Training in hot weather is more than a mental grind, it actually improves performance if you do it right. Heat training can increase plasma volume, improve your body’s ability to cool itself and reduce perceived exertion over time.

Translation? You get tougher, leaner, and faster once the temperatures drop.

Want the science? Check out this blog article by Trainerroad on how heat acclimation benefits endurance athletes.

But this isn’t a free pass to go full sufferfest at noon. Heat stress is real and overcooking yourself on a 90-degree ride is just bad training.

You’re not building toughness if your core temp is spiking and you’re seeing stars. Some warning signs to watch for: dizziness or lightheadedness, chills during a hot ride, slurred speech, or…you stop sweating altogether. That’s your cue to shut it down, hydrate and ride another day.

There’s a reason serious riders are wheels down before sunrise in July. Early morning rides let you avoid peak heat (11am to 4pm), perform better, recover faster and stay consistent. Bonus: no one’s texting you to come home and mow the lawn at 6am. LOL

Hydration matters more than most realize. You can’t just chug water mid-ride and call it good. In the heat, hydration starts the day before. Add electrolytes to your water the night before and morning of your ride and consider a drink mix with sodium and carbs for anything over 90 minutes. Products like Precision Hydration, Tailwind Nutrition or LMNT are solid choices. Start hydrated…don’t try to fix it once you’re an hour in and fading.

Then there’s nutrition. Appetite often disappears when it’s hot, but your body still needs fuel…arguably more than usual. Heat accelerates glycogen depletion and skipping calories only digs a deeper hole. Aim for 60–90 grams of carbs per hour on longer rides. Eat something every 30 minutes. Add salty foods when you can.

Summer is also your chance to test things. Pacing on short, punchy climbs. Nutrition and hydration strategies. Mental strength when it’s hot, long, and solo. Race day confidence doesn’t just show up…it’s earned through trial and error and a little bit of suffering.

Finally, don’t forget to keep it fun. Ride new trails. Hit a gravel grinder. Jump into a local race. Coach some kids. Go on an absurdly long ride with friends and eat something ridiculous at the halfway point. Did someone say gas station snacks!? (MY FAVORITE). The more you enjoy the ride now, the more likely you are to stick with it…and show up fit, motivated and ready when the leaves start to fall.

Iceman doesn’t reward the athlete who just shows up…it rewards the one who put in the work when nobody was watching.

Every mile you ride now, every sweaty climb, every early morning…that’s fuel in the tank for November. And when the temps drop and the dirt crunches under your tires, you’ll be glad you got after it in the heat.

Train smart. Sweat early. See you at Timber Ridge.

If you’re waiting for fall to start training for ICEMAN…you’re already behind

Iceman might be a November race, but let’s be honest…the foundation is built during the summer.

Here’s how I approach summer prep for Iceman. These are the same tips I use personally and share with the Coyotes (our West Michigan youth MTB team). This isn’t theory…it’s what works.

Translation? You get tougher, leaner, and faster once the temperatures drop.

Want the science? Check out this blog article by Trainerroad on how heat acclimation benefits endurance athletes.

But this isn’t a free pass to go full sufferfest at noon. Heat stress is real and overcooking yourself on a 90-degree ride is just bad training.

Iceman doesn’t reward the athlete who just shows up…it rewards the one who put in the work when nobody was watching.

Train smart. Sweat early. See you at Timber Ridge.

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.

🎙️ Season 3, Episode 1 – “Family, Fun & Finish Lines with the O’Hearns”

We know, we know… this episode was recorded back in December — but like a smooth Bell’s brew after a snowy singletrack and a trusty Trek under your feet, it’s aged to perfection. Welcome to the long-awaited kickoff of Season 3!

In this episode, Shannon and Alex catch up with one of Iceman’s favorite family – Erica and John O’Hearn – along with stories about their two awesome boys and the wild ride that was their 2024 Iceman experience. From family-friendly trail tales to icy triumphs, the O’Hearns bring warmth, grit, and good vibes to the mic.

Whether you’re a seasoned Iceman rider or just dreaming of your first finish line, this episode delivers the camaraderie and chaos we all love about Iceman.

Hit play, relive the ride, and let’s get this season rolling!

Season 3: Ep 1

Huge shout out to our 2025 Iceman Cometh Challenge Podcast hosts Alex Primeau @ajspartan92 and Shannon Kochis @sklove4

Group Rides…Lets Go!

Mountain biking is often seen as a solo adventure — just you, your bike, and the trail. But if you’ve never joined a group ride, you might be missing out on some of the most fun, challenging, and rewarding experiences this amazing sport has to offer. Whether you’re a beginner trying to build skills or a seasoned rider looking to push your limits, group rides can transform your relationship with the trail.

If you’ve ever joined a mountain bike group ride, you know it’s a unique mix of race prep, chaos, and just riding your bike with friends. These rides are more than just training—they’re a chance to push your limits, build skills, and laugh your way through the dirt (and sometimes, the pain).

After all, where else can you work on your pacing while chasing down the rider who seems to have rocket boosters hidden on their bike? Or sharpen your handling skills by dodging surprise puddles and that one root that always seems to jump out at the worst possible moment?

Group rides are where race fitness quietly sneaks up on you. One minute you’re struggling up a climb that feels way steeper than it should, the next you’re realizing you just rode harder and longer than you planned—because you were having too much fun to notice.

They’re also where the real magic happens: creating bonds with other riders over common struggles, belly laughs, squeals and the occasional spectacular wipeout (hey, it happens to the best of us). And in those moments—mud-covered, breathing hard, probably laughing at yourself—you remember why you ride in the first place.

So if you’re gearing up for your next race, or just want to get stronger without being solo, don’t underestimate the power of the group ride. It’s training, it’s community, its friends, its challenges, and it’s a whole lot of fun rolled into one ride.

Here’s why mountain biking group rides deserve a spot in your regular ride rotation.

Motivation and Accountability
Okay, let’s face it: not every ride day starts with unlimited energy and smiles. On those evenings after work when Netflix and your couch feels cozier than your saddle, knowing a group is waiting for you at the trailhead can be the push and accountability you need. It’s easier to stay committed and consistent with your riding when there’s a crew depending on you — and cheering you on.
Skill Building Through Shared Knowledge
Every single rider brings something different to the table. On group rides, you’ll pick up trail tips, technique pointers, and gear recommendations from others with different strengths and experience levels. Watch how someone else corners, shifts, climbs, or drops in — then give it a try yourself. Learning by observation (and a little friendly peer pressure, we love peer pressure…right?) works wonders.
Safety in Numbers
Riding with friends means help is close at hand if something goes wrong. Whether it’s a mechanical issue or a fall, having other riders around can make a big difference. Plus, group rides often include at least one person who’s basically a mobile bike shop with tools, tubes, and trail know-how, except when your name is Haleigh Curtis, who doesn’t carry ANYTHING with her and solely depends on her bike not malfunctioning during every ride. Don’t be her.
The Social Side of Shred
Mountain biking is more than just riding — it’s a community. Group rides are a great way to meet new people, share epic riding stories, have post-ride snacks, and maybe even plan future rides together. Some of the best friendships (and rivalries) are created during these rides.

Tips for Your First Group Ride

● Know the pace and difficulty. Ask in advance to make sure the ride matches your skill level.

● Bring the essentials. Bike, pump, water, snacks, and a good attitude.

● Be punctual. Nobody likes waiting at the trailhead. Nobody. We will wait for you though.

● Communicate. Let others know if you need to stop, rest, or bail early. No shame.

● Respect the trail and each other. Leave no trace and ride in control.

One of the highlights of my week? Monday night group rides at Fort Custer Recreation Area with the Lady Parts Mountain Bike Team. Whether we’re flying down the trail at a spicy pace or cruising in full party-pace, there’s one thing that never changes—the sound of constant chatter, laughter, and giggles echoing through the woods.

It’s the kind of ride where performance takes a backseat to connection (but let’s be honest, we still push each other). There’s something special about being surrounded by a group of strong women who ride hard and cheer harder.

I’ll never forget one particular ride: I came into a corner way too hot and totally wiped out—laid out on the trail like a splattered pancake. The rider behind me, a dental hygienist, didn’t skip a beat, and shouted, “Are your teeth okay?”

Not “are you okay,” mind you—just my teeth. Priorities.

That’s the energy of the rides. It’s tough love, genuine care, and non-stop fun, all rolled into a few miles of dirt, roots, and shared stories. We crash, we laugh, we get back up, and we ride on—because Monday nights at Fort Custer aren’t just about mountain biking. They’re about community.

Got a favorite group ride or story? Share it in the IG/Facebook comments section! I want to hear some good ones!

Thank you to Haleigh Curtis @curtis_haleigh for being our 2025 Iceman Trailblazer!

More Than Miles: Why Trail Work Is Essential Training for Iceman

If you’re gearing up for Iceman this year, you’ve probably already logged some serious saddle time. Your intervals are dialed in, your gear is humming, and your calendar probably revolves around those Tuesday night rides and long weekend grinds. And yeah—none of that is wasted. The fitness matters. You don’t fake your way through 30 miles of Northern Michigan dirt in November.

But there’s a side of preparation that gets overlooked, even though it’s just as important as your VO2 max: getting involved with your local trail crew.

Now, I don’t mean that in a vague, “support your trails” kind of way. I mean showing up. Hands in the dirt. Feet in the leaves. Tools in hand.

For me, that place is Oakdale—our local trail system in Lapeer, Michigan. It’s where I train, where I unwind, and where I first understood that riding trails and building them aren’t two separate things. They’re the same journey.

A Different Kind of Line Choice

The first time I showed up for trail work at Oakdale, I was expecting a few hours of raking or maybe dragging some branches. What I got instead was an education—on dirt, drainage, and the invisible hands that keep a trail rideable long after we head home.

I remember clearing out a tight section in a low valley—some roots had turned it into a slip-n-slide after any rain. We reshaped the approach, added some runoff channels, and gave it a little more flow. The next time I rode it? Completely different feel.

It clicked: when you help shape the trail, you see it differently. You ride it smarter. You anticipate. You appreciate.

And that awareness? It’s a huge advantage when it comes to Iceman.

You begin to look at every twist of the course through the eyes of someone who knows how a trail is built—not just how to ride it.

Trail Work Builds More Than Trails

Out at Oakdale, the people I’ve met doing trail work are the same people I see out riding. They’re racers, yes—but also teachers, parents, retirees, and high school kids earning community hours. And just like on race day, everyone brings their strengths.

Trail days are a reminder that this sport isn’t just about personal bests—it’s about shared responsibility. Someone built the trail you just rode. Someone patched that bridge before your tires hit it. Someone’s planning the next section for a better line next spring.

Being part of that “someone” is powerful. You stop thinking of trails as just natural features—they become collective efforts. You feel connected, and that connection adds a new kind of pride to every ride and every race.

From Oakdale to Iceman: Why It Matters

Here’s the thing: when I line up in Kalkaska, I carry Oakdale with me.

Oakdale’s not some cushy, flow-filled playground—it’s hardpack and clay, baked dry by mid-summer and peppered with gravel that turns corners into slippery puzzles. Some days, it feels more like riding on marbles than dirt. But learning to handle those unpredictable corners? Learning to read the trail and commit to a line even when the traction feels like it’s betraying you?

That’s exactly the kind of skillset Iceman demands.

It doesn’t matter that Iceman is 200 miles away. The trail-building and riding experience at home prepares your mind and body in ways that training alone can’t. It teaches you how terrain changes through the seasons, how surface affects speed, and how important trail maintenance is in keeping things rideable and safe.

So when the trail throws something unexpected at you in November—slick leaves, deep sand, ruts from the night’s freeze—you don’t panic. You recognize the conditions, and you adapt.

Because you’ve seen it before. Because you’ve ridden it. Because you’ve built it.

Make It a Weekend: Trail Work at Vasa

If you really want to get the full picture, here’s an idea: take a weekend this summer or fall and drive up for a trail work day on the Vasa.

First off, it gives you a real feel for the terrain you’ll be racing on. You see the dirt, the rocks, the grades—up close and in slow motion. You also get to meet some of the folks who shape the Iceman course. Their insight is gold. You’ll learn which sections flood early, which roots get exposed after the first frost, and how many gallons of sweat go into making those trails race-ready.

Plus, it’s a great excuse to explore more of Traverse City before the chaos of race weekend. You’ll come back with a deeper understanding of the course—and probably some new trail buddies too.

Trail Work Is Mental Training, Too

We all talk about how mental Iceman is. The bottlenecks. The unpredictable weather. The burn that starts around mile 23 and doesn’t stop until Timber Ridge.

Turns out, trail work is perfect training for that.

It teaches you patience. Problem-solving. Long-game thinking. When you’re on a build crew and the tool you brought isn’t working or the section you’re fixing turns out to be twice as bad as expected, you don’t quit. You adjust. You adapt. You try something different.

That mindset translates directly to race day. You don’t panic when things go sideways—you figure it out and keep rolling.

Leave a Legacy

The trails we ride are borrowed from the past—and built for the future.

At Oakdale, I see that every time I ride a section that’s been improved, reshaped, or protected. And when I look at the young riders in our community—kids just getting their first taste of singletrack—I want those trails to be better for them than they were for me.

Trail work is a way to give back and pay it forward at the same time.

Even if you can only make one work day a year, it matters. Your sweat becomes part of the story. Your fingerprints are on the next generation’s first ride.

Make It Personal

If you’ve read this far, you’re probably already thinking about it—maybe even guilty about skipping the last few work days. I get it. Life gets busy. But if you love riding—and if you love Iceman—then helping build the trails we ride is one of the most personal things you can do.

You don’t need to be an expert. You don’t need fancy tools. Just show up. Ask questions. Listen. Learn. Work.

And then ride with a little more heart.

How to Get Started

Check your local trail org. If you’re near Lapeer, follow Oakdale Trails on social or look for events through MMBA chapters.
Connect with your crew leads. There’s always a need—sometimes it’s building, sometimes cleanup, sometimes just being an extra set of hands.
Make it social. Bring a buddy. Turn it into part of your weekend ride routine.
Plan a trail-cation. Pick a weekend to head up north and jump into a work day at Vasa. It’s an amazing way to connect and preview the terrain you’ll race in November.
Stay flexible. Weather shifts plans, and not every day is glamorous. But every bit helps.

Final Thoughts

Riding Iceman is a milestone. But building trails—at Oakdale, at Vasa, wherever you ride—that’s a legacy.

So this year, train your legs, sure. But train your hands and heart, too.

Lend some time. Learn the land. Give back to the community that makes your rides possible.

Because when we build the trail, we build the rider. And Iceman? It’s just the celebration.

Thank you Gerald Gaecke @g_dubs83_ for being our May guest blogger. You may recognize Gerald as he was one of our 2024 Iceman Ambassadors (Trailblazer)!

When to Send It and When to Survive: Iceman Strategy for the Midpack Rider

The moment Labor day is behind us, I start stalking the Iceman website to see if the course has been released. We all know the airport start is flat and fast, and when we get to Land’s End Road and Timber Ridge, the goal is to have enough left in the tank for those final, brutal climbs.

But what about strategy in between?

Let’s say you’re at Mile 12, and you know Make It Stick is coming up. You hear the drums in the distance, your heart rate starts to creep up, and you feel that early burn in the legs. What’s your move? Do you burn a match? Draft off someone? Take the inside line?

Decisions like these might not seem significant in the moment, but they can absolutely affect your finish once you hit Land’s End Road.

When to Survive at Iceman: Ride Smart to Finish Strong

Surviving doesn’t mean coasting—it means being strategic: lowering your heart rate, spinning in an easier gear, choosing a smoother (though possibly slower) line, or tucking in behind a group to draft and recover. It’s a conscious decision to back off just enough to stay in control and ready for what’s ahead.

We all know Iceman has plenty of spots where this is possible. The trick is knowing when to choose survival mode based on how you feel—not based on what the rider in front of you is doing.

If you’re in the top 10 waves, you can afford to take more risks. Those riders have the fitness and handling skills to recover faster from mistakes. But if you’re like me, midpack and working hard just to stay steady, surviving at the right time can save your race.

Do you race with a heart rate monitor? Wearing one on race day is as critical as your tire choice, nutrition, or bike setup. It’s a key tool in knowing when to push and when to hold back.

Signs It’s Time to Survive:

You’re at or above your max heart rate and it’s not coming down.
You can’t control your breathing, and your vision is starting to blur.
You feel like you’re on the edge of blowing up.

I give myself this rule: “If I can’t recover in 30 seconds, ride smart until I can.”
That simple guideline has kept me from bonking many times over the years.

Places on Course Where Survival Might Be the Right Call:

Rooty Climbs in the Vasa (Miles 23–25)

Late in the race, the legs are toast. These climbs will test your traction and balance. Pick the wrong line or attack too hard, and you’ll be hiking your bike and losing time.

Sand Pits After the Airport Start (Miles 1–5)

The Iceman crew does a great job raking the sand, but it can still ruin a good rhythm. Light hands, steady cadence, and picking the packed line are key. You might slow down slightly, but it’s a good spot to let your heart rate settle.

Singletrack Bottlenecks

We’ve all been here. You’re stuck behind a few riders, and the urge to pass is strong. Unless you’re just a few riders back and can see a clean line, it’s smarter to sit in and recover. Save your energy for open sections where a pass will stick.

Send It (When It Counts): Key Moments to Gain Ground at Iceman

Sending it is about momentum, confidence, and timing. It’s not reckless—it’s calculated. These are the moments where a little extra push can lead to big gains, especially if you’re feeling good.

Wide Two-Track Before Dockery Road (Miles 2–8)

This is one of the earliest opportunities to settle in and make smart moves. The terrain is mostly wide, fast, and fairly smooth—ideal for gaining positions and building momentum before the course tightens up. It’s not technical, which makes it perfect for staying relaxed, keeping your cadence smooth, and finding a fast wheel to work with.

This is a great spot to draft and flow if you’re in a group. Watch out for hidden sand pockets, stay light on the bars, and trust your line. This is a safe place to “send it” without overcooking the engine.

Short, Punchy Climbs with Good Traction

Think: the climb before Make It Stick or Time Sucker. If the surface is firm and you’ve got power, this is the time to go. Beating the rider in front of you to the top can save a lot of energy later.

Descent Into Williamsburg Climb

Fast and wide, and if you keep your speed, you gain free momentum into the climb. Stay off the brakes, hold your line, and pedal through the downhill. Last year, I had to bail on my line because a rider in front stopped dead, so stay alert and ready to react!

Right After the Icebreaker (Final Climb)

You’re tired, you want a Bell’s beer, and the finish line is minutes away. If you’ve got anything left, this is the time to burn it. Send it, pass who you can, and empty the tank. You’ve worked too hard to coast now give it everything you’ve got and leave it all out there.

Final Thought: The Mind Is Stronger Than the Body

We all reach a point where the legs say “no.” But the mind? That’s where the magic happens. Whether you’re pushing hard or riding smart, remember: you’ve got more in the tank than you think.

Race hard. Race smart. No regrets.

See you in the woods.

Thank you to Chris Mutnansky @the_racing_ref for being our 2025 Iceman Trailblazer!

Fuel to Finish: Why Nutrition & Hydration Matter for Iceman

You can have the strongest legs at the start line of the Iceman Cometh Challenge, but if you’re not fueling them right, they’ll only take you so far. Nutrition and hydration aren’t just for pro racers—they’re for anyone who wants to ride strong, feel good, and finish well.

Iceman is 30 miles of varied Northern Michigan trail, and while the course changes a bit each year, one thing never does: it’s a grind. Most riders are out there between 1.5 and 3+ hours, often in cold, wet, or snowy conditions. That means your fueling plan needs to work not just for the distance, but also for the weather, terrain, and trail flow—especially the singletrack sprinkled throughout the race, where grabbing real food can be tricky.

Let’s make sure you’re ready.

Why Fueling Matters at Iceman

Mountain biking isn’t steady-state cardio. You’re pushing hard on climbs, recovering quickly, navigating corners, reacting to trail conditions—all of which burn through glycogen (your body’s stored carbohydrate) at a fast rate.

If you’ve ever “bonked,” you know what it feels like: you hit a wall, mentally and physically, and everything falls apart. That’s what happens when you run out of fuel.

Cold weather can be deceiving. You may not feel thirsty, but you’re still losing fluid through sweat and respiration. Mild dehydration leads to fatigue and can even increase your chance of cramping—not because you’re missing salt, but because your muscles are fatiguing faster. (Cramping is mostly a training issue, by the way—not just a sodium one.)

The point is: fueling and hydrating well is a performance enhancer and a crash preventer—and Iceman is not the day to be guessing what works.

Train Your Gut Like You Train Your Legs

This part’s often overlooked. If you wait until race day to start practicing your fueling, you’re gambling with your gut. Your stomach is like your legs—it needs conditioning.

That means during your summer and fall training rides, especially the long ones, start experimenting:

Eat and drink regularly while riding.

Try different products and timing.

See what sits well and what causes issues.

This is your chance to figure out if that new gel you bought actually works at race pace—or if it’s better left in your saddlebag.

How Much Should You Eat on the Bike During Iceman?

Here’s a rough guide based on how long you expect to be on course. (Special attention to the first category of under 1.5 hours of ride time – that’s going to be the pro racers who are out there at the highest intensities, which increases their carb requirements. If you are on a general training ride for under 1.5 hours you would probably need about 30 grams of carbs. But if your ride time in this race is under 1.5 hours, you’re looking at needing 70-90+ grams/hr):

Ride Time	Carbs Needed	Example
Under 1.5 hours	70-90+ grams/hour	Multiple gels, bar or chews, + carb drink
1.5–2.5 hours	30–60 grams/hour	2 gels + chews or bar + drink mix
2.5–3+ hours	60–90 grams/hour	Multiple gels, bar or chews, + carb drink

Your body stores some glycogen, but not nearly enough to fuel a hard 2+ hour race without running low. Cold weather might blunt your thirst cues, but that doesn’t mean you’re not burning through energy and fluid.

Fueling Options for Iceman Conditions

Let’s be honest—real food is tough at Iceman, especially early on when you’re stuck in the singletrack or wearing gloves. Here’s what tends to work best:

1. Gels, Chews, and Drink Mixes

Easy to consume on the move—even with gloves on.

Can stash them in warm pockets or tape gels to your top tube.

Look for caffeinated options if that helps you focus, but test them first.

2. Real Food (with caveats)

If you’re out there for 3+ hours, small, soft real foods can help (e.g., fig bars, cut-up PB&Js).

But eating in tight trail sections or with cold hands can be a mess.

Practice ahead of time to see what you can realistically grab and chew in the cold.

3. Carbohydrate Drink Mixes

Double win: hydration + fuel in one.

Helps on cold days when you’re less likely to drink.

Examples: Skratch, Osmo, Tailwind, Maurten, Hammer.

4. Electrolytes

Still important in cold weather, especially if you’re a salty sweater.

Look for drink mixes with sodium, or take electrolyte tabs if your drinks don’t have enough.

The Bottom Line

If you want to have your best day at Iceman, your fueling strategy matters—especially in cold, wet, and technical conditions. Start now. Use your summer and fall rides to practice eating and drinking under pressure. Don’t try something new on race day just because it came in your swag bag.

Fueling is a skill. Master it now, and you’ll thank yourself when you’re passing riders in the final miles instead of surviving on fumes.

Up Next: What to Eat Before Your Training Rides

How you fuel before your training rides can make or break the session—especially on longer or harder efforts. In the next post, we’ll break down what to eat, when to eat it, and how to avoid common pre-ride mistakes like starting hungry, overdoing it, or eating something that sends you sprinting for the woods.

Stay tuned!

Gina Render is a certified Performance Nutrition Coach that works with a variety of athletes and active individuals both locally and remotely to help them meet their goals. As a wife, mom of two teens avid mountain biker, and strength athlete, she understands the demands that come with balancing life and sport. From sport-specific fueling to general nutrition, she’s your partner and advocate to empower you to Adventure More. Contact her at gina@adventure-more.com.

“Eating wins races” – Syd and Macky (pro off-road cyclists)

Let’s talk fuel. Pre-race, during race, and post-race, all of the fuel! Now, I am not a dietitian or a nutritionist but I do know what works for me and maybe something I write about will work for you too! Fueling your body properly can make or break your performance on race day. Whether you’re gearing up for a sprint race, a gran fondo, or something epic like the Iceman Cometh Challenge, your nutrition strategy is just as important as your training. Yes, you can do all of the correct training but come race day, if your body does not have the proper nutrients it needs to succeed, you will not be able to perform at your best.

Pre-Race:

Proper fueling is not just important on race day, but leading up to your big event as well! Your body requires time to store what it needs in order to use it later during the race. We have all heard about carb loading. Maybe something you didn’t know is that you do not want to just carb load the night prior to your race. In fact, you should be carb loading 2-3 days prior to your event! Think pasta, rice, sweet potatoes, oatmeal, fruits, and whole grains.The goal is to maximize the amount of glycogen (your body’s preferred fuel source during intense exercise) stored in your muscles and liver. The benefits of carb loading include:

Increases energy stores: Glycogen is the primary fuel your muscles use during sustained, high-intensity efforts like a bike race. The more you have stored, the longer you can perform at a higher level before fatigue sets in.

Delays muscle fatigue: With fully stocked glycogen stores, your body doesn’t have to rely as quickly on fat for energy, which is slower to convert.

Boosts performance: Studies show that carb loading can improve endurance performance in events lasting longer than 90 minutes by helping you maintain a higher power output for longer.

Hydrate, hydrate, hydrate. Drink plenty of water throughout the day and add in your favorite electrolytes if you are sweating more due to heat or your continued training. Lastly, try to avoid heavy or fatty meals. This can leave you sluggish, bloated, or with unwanted digestive issues. These foods are high in fats, fried, or simply larger portions. This can include meals such as a cheeseburger, fried chicken, pizza with extra cheese and pepperoni, large portions of creamy pasta, or loaded nachos.

What should you eat the morning of race day? Aim to eat 2–3 hours before the race. Include carbs, protein, and minimal fat/fiber. For example, oatmeal with a banana and a bit of peanut butter, or toast with honey and scrambled eggs are good options. Of course, continue to hydrate and try not to eat anything new – stick with what your stomach already knows!

Prior to the race start I like to eat a small snack and sip on a little more water. Typically I will go for a banana or part of a protein bar. This makes me feel ready, full, and hydrated!

During the race:

Now, it does vary how many carbs/calories you should intake during the race depending on race intensity, your goals, how many calories you are burning, etc. As a general rule, aim for 30-60g of carbs per hour of intense activity. When you’re racing or riding hard for longer than 60-90 minutes, your body burns through glycogen (stored carbs) quickly. Unfortunately, your glycogen stores are limited-typically enough for 60 to 90 minutes of intense effort. Once those stores run low, your performance starts to drop (a.k.a. “bonking” or hitting the wall). Nobody wants that feeling, it is the worst! So, back to my title, eating wins races!! We need to maintain our blood glucose level by refueling on the go.

What does 30-60g of carbs look like?

-1 energy gel = ~20-25g carbs

-1 banana = ~27g carbs

-16 oz sports drink (like Skratch or Gatorade) = ~20-25g carbs

-1 pack of chews (like Skratch chews) = ~40g carbs

I personally love Skratch products and use several different items for racing. My favorites include the energy chews (any flavor really), super high-carb mix (Lemon-lime), hydration mix (strawberry lemonade), and recovery mix (vegan oat milk latte). I will fill one water bottle with the super high-carb and another with hydration on race day and always carry a pack of chews with me! In addition to Skratch, I will often eat a maple syrup pack, apple sauce, a fig bar, dried fruit, or a fruit bar! Don’t be fooled, I also LOVE candy on rides – Nerds Clusters, gummy worms, M&M’s, or Sour Patch Kids!

Hydrate, hydrate, hydrate! Are you catching on to a theme here? Drink water throughout the entire race! If that means wearing a pack to ensure you can consume enough water, wear one! Sometimes it is challenging to reach down for a water bottle if you are racing on a mostly single track course, so don’t be afraid to sport a pack on race day. If it is hot out, drink more water. If it is cold, still make sure you are drinking water! You may not feel thirsty but your body will thank you later. Pro tip, practice your fueling on training rides. Practice eating while riding and practice eating specific foods to ensure your gut will tolerate it. It can be tricky pulling out a chew pack, opening it with gloves on, and putting it back in a pocket without dropping anything all while still riding your bike so the more practice the better! Same goes for pulling out a water bottle and replacing it without stopping.

Post Race:

Is there anything much better than a post-race meal? Sometimes the thought of eating a giant slice of pizza is all that gets me through the last few miles of a race! Ideally, you should consume a mix of carbs and protein about 30-60 minutes after a race. This could include a recovery shake (this is where the Skratch recovery mix comes in to play for me) or chocolate milk. You guessed it, continue hydrating and consider an electrolyte replacement. Then of course, eat a full meal within 2-3 hours post-race. For example, stir-fry with rice noodles, tofu or chicken, and mixed vegetables or a burrito bowl with rice, veggies, and beans. If you aren’t hungry right away, start with a small snack and eat later.

Proper fueling is more than just eating before a ride-it’s a strategy that starts days before and continues after the finish line. Dialing in your nutrition plan helps you perform your best, recover faster, and enjoy the ride more. Happy fueling my friends!

Thank you to Haleigh Dunn @life.with.haleigh for being our 2025 Iceman Trailblazer!

Mudman Coaching: Mindset > Conditions

Englewood wasn’t supposed to be a mudfest.

I loaded up a few of the West Michigan Coyotes for what we expected to be a classic WORS weekend. Fast trails. Good vibes. I was there as coach, hype squad and dad, supporting my daughter and a solid crew of young riders.

The forecast? Dry. The social chatter? Fast and dialed.

Then a few days out, the skies opened up.

Not a drizzle. Not a passing shower. A full-on, course-destroying, drivetrain-killing downpour. Over an inch in 24 hours. It was peanut butter out there…and everyone knew it.

But that’s when coaching gets real.

I don’t just coach kids to pedal hard, I coach them to handle hard things. That means training the body and the brain. Mental flexibility. Emotional resilience. The ability to reset fast when the day isn’t what you signed up for.

We call it “mud training.” And sometimes, you don’t schedule it, nature just hands you a pop quiz.

Saturday morning, I watched the Coyotes take it all in. Some buzzing. Some silent. A few trying hard not to freak out.

I said this to my daughter:

“You don’t control the trail. You only control how you show up.”

We reframed the race…not as a fitness test, but as a mindset test. Not about lap times, but about grit. Heart. Adaptability. Ride the trail you’ve got, not the one you visualized.

What do I coach on a day like this?

“Try hard” doesn’t cut it. We train for days like this. Year-round. In every preseason ride, post-race huddle and practice where a kid doubts themselves, then chooses to show up anyway.

But when the mud hits, we double down:

→ Stay loose.

Tense riders crash. We coach relaxed upper bodies, steady heads and eyes up. Laughing at the absurdity? It means you’re in the right headspace.

→ Ride what’s real.

Forget your pre-ride lines. Scan for traction. Commit. Confidence, even in chaos, is faster than fear.

→ Protect your gear.

Check that drivetrain. Lube like it matters. Shift like you’re defusing a bomb. Because blown derailleurs don’t win races.

→ Redefine success.

Slower laps? Heavier legs? That’s not failure, it’s physics. Ride smart. Ride proud. The clock doesn’t tell the whole story.

→ Show up for your crew.

Coyotes had each other’s backs. Pumped up tires. Shared snacks. Cheered loud. You want teammates like that.

We all want a “niceman” kind of day. But training for mudman changes how you ride…this weekend and when Iceman rolls around in November.

And for those who remember 2014 or 2019…you know what I am talking about.

Maybe we’re due again in 2025.

We’ll be ready.

Mud or shine.

Send it.

The girl was back

After 5 years of not riding Iceman, I decided to get back in the game last year. But in the last few weeks leading up to race day, the indecision and obstacles started to build. And I started to wonder, should I race at all? Was I too far gone from that “old Kandy” – the girl I used to be?

The doubt started when I took my bike into Brick Wheels for some basic upkeep – and got the news that I was seconds from “catastrophic fail.” That’s a biggie, even for me. My back rim was cracked.

But they would put a rush on this part! They gave me a loaner bike! They consoled me, there in the dim light of October! They took away every obstacle…including a good DNF story in hindsight.

Next, I went to the SkyBridge with the family.

There, a woman hacked on me, and I watched with laser precision as my face, chest and head became clogged over the next week… as I rode that gorgeous rental that Brick Wheels had loaned me.

Between the two setbacks, I started wondering if this was a sign I should sit this one out. First my bike, now my body. Not to mention, had I really trained enough? It was never enough.

A tiny part of me also started to think, I am an excellent cheerleader.

By that Monday before Iceman, I was choosing my cheering spots – and getting antibiotics.

By Tuesday, I got my bike back. But the cheer around Brick Wheels did not match the cheer in my heart. The setbacks had put the brakes on my goals – and I doubted I should ride at all.

By Wednesday, the meds were kicking in… and I felt a little better. My tiny little Iceman heart started to wonder if I should at least go ride the finish… just to see it again.

By Thursday, I was riding the winding, twisting finish – and picking out the spots I might take a digger on if I wasn’t careful.

Then – out of nowhere – I got weepy.

Not because I might not race (some part of me was relieved I might not be racing at all), but because I was at Iceman again.

In that fencing, behind those gates, among that buzz in the air – after 5 years of not racing.

5 years! 5! F-i-v-e!

I thought of how much I’d gone through in those years, which had been a personal hell… but that’s where the happy tears were coming from.

Because I was there at all.

Because I saw that I was still me. I was still biker chick, sick and all. I was still here. And, I had spent a precious, gorgeous fall out in the woods – with the leaves below me and the sky above.

I don’t know if I have ever felt so thankful for my bike as I did in that moment.

Because I realized I had found my way back to my bike, despite all that had happened – the girl who took crap was gone, the girl who stood up for herself was in the chute, and the girl who loved to bike? She was back in the saddle, complete with a sparkly pink skirt over her spandex.

I knew then that I would race. Even if I had to limp it in (which I did – at one point in Iceman, I realized a LOT of people were checking me as they passed me by – “ARE YOU OK, MICHIGAN GIRL????”)

I knew I wanted to see this comeback Iceman through, regardless

Kandace Chapple is a writer and wrangles Michigan Girl, a women’s membership group that gathers to hike, bike and otherwise get out under that Michigan sky every other week. She can be reached at kandace@michgirl.com. Join her Facebook group for women at Michigan Girl Bike (& Hike!) Group.