Iceman Cometh Challenge News

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.

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.

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!

The Case for the Group Ride

The group ride, it comes in many different shapes and sizes. I like to think of it like a spectrum. On one side, there is the casual group ride, it’s laid back, no drop, there is great conversation while on the bike and beer afterwards. On the other end are the super spicy rides. These are typically higher milage and someone (or everyone) is pushing the pace. On these ones, I have to be sure to download the route because I may very well get dropped, but at least there is usually still beer afterwards. Then there is every variation in between. Mountain bike, gravel, road groups, formal facebook events and impromptu group texts asking who can meet up. Personally, I think they all have their place and the wisdom, skills and friends gained along the way are invaluable.

The buy in cost for cycling is astronomical, not just the monetary costs but the knowledge needed to enjoy the sport and compete. In the last two years I have devoured so much cycling content, be it podcasts on racing, training and nutrition or youtube videos on mountain bike skills but nothing has been as helpful as the knowledge gained on group rides or when riding with friends. For instance, when I am following someone on single track who is faster or more skilled than me, I can watch their technique and line choice. I try to mimic their body position and make it work for me. I let them push me and I ride so much faster with others than by myself.

The larger rides are great places to get comfortable riding in a group. Mass start events can be intimidating if you are not comfortable riding that close to other people. A poor start due to feeling cramped will result in having to burn excess energy in the beginning and potentially rock your confidence and burn you out. Drafting and working in a paceline is key to successful gravel and road events and can be relevant in mountain bike races that involve fast two track or gravel roads in between single track sections. Having a firm foundation riding in groups or following others through single track will make it safer for everyone, yourself included.

The other thing about group rides? They are just plain fun. I love a more relaxed and chill ride where I can talk to other riders and build a sense of community. Over the last two years I have met so many awesome people and great riding buddies at group rides. If you meet a potential new riding partner don’t be afraid to ask for their number or message them on facebook, IG or Strava so that you can set up rides in the future. Sometimes it can be difficult to coordinate riding with others due to busy schedules so having multiple people you can reach out to is key. If you are uncomfortable riding the trails by yourself, a legion of potential riding partners will keep you from missing time on the trails. Sometimes you inadvertently end up setting up a group ride just by texting so many people and those are always bound to be a good time.

As a woman, I have found that group rides geared towards women tend to be less intimidating. As more women enter the sport, female specific group rides are becoming more and more available. Ask your local bike shop to point you in the right direction or search on Facebook. If there isn’t a female specific group ride near you, start one! You are bound to find some other like-minded bad asses in your area to ride with.

So get out there with the group! Riding with a new group can be a bit nerve wracking for anyone but just remember cyclists are the coolest and nicest people around, but then again, I may be biased 😉

Have fun out there!

Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm

The Love Hate relationship with Rest Days

We’ve all seen or heard the phrase, “you’ll never regret a workout.” When I hear that from someone, I wonder if they have ever had an overuse injury. I’ve had far too many injuries to find truth in that phrase. From multiple stress fractures, to low back pain, to the multiple orthopedic surgeries I’ve gone through for both my hips, knees, and one of my ankles, I have surely suffered the consequences of overworking my body. I can also assume that if you decided to read this blog after seeing the title, you probably know that feeling too.

I used to be a “no days off” type of person. I would have anxiety over scheduled rest days or sometimes even easy ride days. I blew through recovery weeks in fear of losing fitness and thought I was invincible – until I wasn’t. Hard workout days would become forced rest weeks or months on end due to major injuries. We live in a society that makes us feel bad for not doing enough in all aspects and it can sometimes be hard to look past that. If you truly put in some HARD work, we can make our largest gains in fitness during recovery days or weeks to allow our bodies to heal and recover from the repetitive microtrauma we have subjected ourselves to during grueling rides and workouts. If you’re smart, you’ll learn to love those recovery and rest days. And if you already love recovery days, KUDOS (I’ll give you kudos on STRAVA for that embarrassingly slow paced recovery ride every time) to you!

Thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug

Spring has Sprung – Time to Start Building That Base!

Ah, can you feel it in the air? The days are getting longer, the temps are rising, and the trails are finally emerging from their wintery tomb with hero dirt! You know what that means? It’s officially GO TIME to kick off your training for the Iceman Cometh mountain bike race!

Now I know what you’re thinking, the Catalina Wine Mixer isn’t until November. Why are we starting this so soon? I don’t want to skip summer either!

Well, let me let you in on a little secret that the pros seem to understand quite well. The key to any successful training cycle is establishing an aerobic base nice and early. This foundation is what’s going to allow you to ramp up the intensities later on and ultimately go full on race pace when Iceman race day comes around this fall.

It’s all about time in the saddle, because your number one priority this spring is increasing that weekly mileage and time spent on the bike in a gradual, sustainable way. I don’t want to see any heroes out there ramping things up into the stratosphere right away as that is a recipe for injury. We’re playing the long game on this one.

First thing’s first, establish what your current weekly riding volume is. Whether that’s a couple of hours or more, or somewhere in between, that’s your new benchmark. From there, just add about 10-15% more time to that volume the following week. Is mileage easier for you to track? If you’re currently riding 80 miles per week, bump that up to around 90-92 miles for week 2. Then repeat that gradual progression week after week after week.

Oh, and don’t forget to include one glorious long ride on the weekends that clocks in around 20-30% greater than your normal weekday outings. You should keep extending that long ride as the weeks go by to truly build your aerobic engine.

For now, all those added miles should still be at a relatively chill, conversational pace. Wouldn’t want you heading into the red too soon! We’ll have plenty of time for intervals and gut-punching intensities once summer rolls around.

Strength = Endurance, but don’t think for one second that building an elite endurance base is just about saddle time. You would be wise to hit up the weights 2-3 days per week to construct some full-body strength and muscular endurance too.

Now I’m not talking about bodybuilding-style muscle isolation work. We want to prioritize compound exercises like squats, deadlifts, push-ups, and pull-ups that hammer multiple muscle groups at once. Higher rep ranges of 10-15 reps per set will blend perfectly with all that aerobic base building. You don’t need a fancy gym set at home, there are lots of options for body weight only exercises online.

And pay particular attention to your core. A strong midsection is crucial for maintaining a powerful position and efficient power transfer on the bike over the course of a 30+ mile race like Iceman. So be sure to incorporate plenty of planks, yes they are hard sometimes!

Finally, don’t neglect some focused strength work for those pushing muscles in your shoulders, triceps, and chest. Sustained pushing efforts are kind of a big deal for us mountain bikers.

Handling the trails, let’s not forget about your technical trail skills. Your legs could be powerful enough to climb trees, but if you can’t smoothly negotiate roots, rocks, and all manner of natural debris, you’ll be wasting a ton of energy out there. The more comfortable and flowy you can get on that new singletrack, the more you’ll be able to squeeze every bit of your hard-earned fitness when fatigue sets in.

So in addition to piling on those base miles, be intentional about seeking out trails that mimic the conditions you will experience at Iceman. Work on lifting those front and rear wheels over obstacles, railing bermed turns, and maintaining momentum through rooty gnarled sections.

It might leave you feeling gassed and sloppy at first, but over time you’ll develop that combo of finesse, power, and flow that’ll serve you incredibly well on race day. It’s not just about strength – it’s about skill too!

The journey begins today, so get after it!