Your Best Race Day: 7 Tips for Iceman Success

Your Best Race Day: 7 Tips for Iceman Success

Your Best Race Day: 7 Tips for Iceman Success

By the Mary Free Bed at Munson Medical Center Physical Therapy Team in Traverse City, MI

 1. Train Adequately in a Realistic Setting

As the weather changes and available daylight wanes with each passing day, it’s very tempting to hop on your indoor trainer. However, even if you have a solid indoor setup that can seemingly mimic hilly conditions, you’ll be hard-pressed to find an indoor environment that can truly simulate the Iceman course. We suggest logging in as many trail miles as possible – though not just on any trail.

“This race is full gas from start to finish,” cautions Johanna Schmidt, PT, DPT, a physical therapist at Mary Free Bed at Munson Medical Center who has completed Iceman six times. “You’re breathing hard the entire time so you’re not really prepping yourself properly on a single track.”

The avid cyclist – who also co-founded the youth-focused, cycling advocacy organization Norte with her husband Ty – recommends familiarizing yourself with the actual Iceman trail itself if you’re local. Still, the most optimal training can happen right in your own backyard. Schmidt says she owes her best race results (placing 6th) to combining both road racing and mountain bike training, including multiple treks up Wayne Street, a hilly road running alongside Ashton Park in Traverse City.

 2. Train on Your Race-Day Bike

Just as important as replicating your environment is training consistently on the same bike you’ll be racing with next month. This will allow you to be comfortable and familiar with the fit, the gearing, and the control of your equipment. Another bonus? Training on your race-day bike may alert you to aches and pains, such as knee pain, that the bike itself may be causing. These physical warnings can signal a few needed tweaks, such as adjusting your saddle height. And if your own adjustments aren’t hacking it, you still have time to seek help from a professional bike fitter in your area who can better pinpoint any biomechanical issues.

 3. Get a Tune-up

Perform a proper tune-up of your bike before the event. This includes checking the condition of the brakes, chain, and derailleurs. If you’re new to racing or just not mechanically inclined, it’s a good idea to have a professional do it.

4. Pace Yourself

It’s always critical to pace yourself according to your ability and the quality of your training. If you are new to racing or you are pretty certain you are not going to win the race or be in contention, then it’s probably not a good idea to start at the front of the line. “If you’re a first-timer or you’re not racing to win, seek out a group toward the back whose pace is more in line with your own,” says Physical Therapist Josh Thorington, PT, DPT, Manager of Rehab Services at Mary Free Bed at Munson Medical Center. “It will help you manage the race better. Plus, you don’t want to have to drop out of the race because you’re too tired from pushing yourself too hard at the start.” Regardless of your ability, remember that Iceman is a long race: don’t use all of your energy to the point that you can’t finish.

5. Dress Strategically on Race Day

It’s northern Michigan and you just never know what you’re going to encounter. Our advice? It’s easier to shed layers than it is to add them. Dress in clothing that you can easily peel off or slide down. Think vests that keep your chest warm but your arms cool, arm warmers (which you can slide down once you’re warmed up), and even clothing you don’t mind losing permanently should you need to lose a layer en route. Schmidt recommends underdressing, a tactic that has personally worked for her. “People tend to overdress,” she shares. “But when you’re overheated, it can be difficult to go fast. Even if it’s 40 degrees, a mile or two in, you’re already sweating.” In addition to a vest and arm warmers, Schmidt wears a jacket at the start line and gives it to a loved one right before start time. “Or bring something you don’t care to ever see again and discard it before you get going.”

6. Manage Injuries Now

As we mentioned above, pain can stem from something as simple as crank length. However, if you injure yourself or you’re experiencing pain such as a sore back or aching joints and muscles both on and off your bike, it’s important to manage your injury now. The rehab Team at Mary Free Bed at Munson Medical Center can evaluate you to determine the exact issue and provide interventions that will get you back in shape for race day. “Our goal is not only to get you back to racing pain free but to keep you racing pain free by creating a program that is tailored specific to you,” says Thorington.

 7. And Finally…

Don’t forget your helmet!

Get access to our enhanced rehabilitation services, including physical therapy, to help you get back to your everyday amazing! Find a Mary Free Bed at Munson Medical Center location near you.

About Mary Free Bed at Munson Medical Center

Specialized, coordinated care is what you can expect through Mary Free Bed at Munson Medical Center. This unique collaboration gives our region’s athletes access to one of the largest and most comprehensive rehabilitation hospitals in the United States. Learn more here.

Bell’s Iceman Cometh Challenge comes to 9&10 News Sunday @ 2pm

Bell's Iceman Cometh Challenge comes to 9&10 News Sunday at 2pm

On Sunday, December 2nd at 2 pm EST, television viewers in northern Michigan will get a chance to see what we experience every fall. 9&10 News will  repeat the special CBS Sports coverage of the Bell’s Iceman Cometh Challenge, celebrating 29 editions of the race and offering a great look at the final kilometers for the Pro Men and Women’s events. 

This has been a project on our radar for nearly three years, and there’s a lot of optimism on how this will highlight our cycling community, our region, and our sport to a much wider audience. 

Tune in Sunday and use #icemantcmi to let us know where you’re watching from. Once the show is over, it will be time to start training (and for us, planning!) for our 30th Anniversary Bell’s Iceman Cometh Challenge in 2019!

Blue Care Network giving away ten free Slush Cup entries

Blue Care Network giving away ten free Slush Cup entries

Last year, ten-year-old Cici Copenhaver was entered into the #MIKidsCan Iceman Cometh complimentary entry contest by her grandmother, Barb Svalstad. Cici started riding bikes with Norte! Bicycle Club in the summer of 2016. When she started participating in Norte’s Vasa Domingos Sunday rides she could not get up a single hill. Yet, she stuck with it and learned a lot about drinking lots of water and eating a very healthy diet. Improvement is a process and not always an easy one. Her engagement with bikes even got the rest of her family to ride together. 

During last year’s Slush Cup race she walked just one hill and it was a bruiser. Cici finished 2nd in the 10 & Under category and earned a spot on the Iceman podium! 

Her coach from Norte!, Ty Schmidt, says that Cici exhibits everything that is positive about cycling. “She’s gritty. She’s tough. And she does it all with a smile. Plus, she wears streamers in her helmet! Who doesn’t love that,” he asked. For the 2017 Slush Cup race, Cici moves up to the 12 & Under category and says balancing school, sports, and Iceman training will be her biggest challenge.

If your daughter or son thinks they could be the next Iceman Slush Cup champion, Blue Care Network is giving away 10 entries so they can prove their mettle! Go to ahealthiermichigan.org and search for Slush Cup by September 15th to find details about training rides, tips and how your little bikers can earn a free race entry. 

Take a survey – Enter to win a Trek Bike

Take a survey - Enter to win a Trek Bike

People for Bikes is one of Trek’s most important parters, Trek is a big partner for the Bell’s Beer Iceman Cometh. People for Bikes is currently conducting a survey as part of a new initiative called Places for Bikes. The survey closes on 4/15, and we are helping them make a final push to get responses to the survey. Whether it can be shared through the event channels or you’re willing to share to your personal group of friends and contacts, anything you can do to help share this survey and help People For Bikes work toward a better world for cycling.

Thank you.

Bell’s Registration Party is Today. Watch the Promo Video

Bell's Registration Party is today. Watch the promo video

The 2016 Bell’s Iceman Cometh Challenge was one for the record books. Warm sunshine greeted racers at TImber Ridge Resort as they finished their fast 27 mile trek from Kalkaska. What will 2017 bring? That’s part of the fun of the event and to help you get registered we’ve compiled a quick and easy breakdown of the paths you can choose depending on your past Iceman history.

Never been in the race?

Option one, come to Bell’s Brewery in Kalamazoo on Friday, March 3, 2017 at 11am and register in person. Everyone that shows up between 11-4 gets in. Done. Option two, hope there’s room after the 2016 riders register online when the non-2016 riders get their online crack at it on Friday, March 17th at 12 noon. Tips to speed along your entry. Register for an Ice Society account at Iceman.com and get a USA Cycling number (not a license) ahead of time.

Raced in 2016?

If you raced in the 2016 Iceman and want to ride this year you are guaranteed a spot in the race as long as you complete that entry between Friday, March 10 at 9am and Friday, March 17 at 9am. After that it’s first come first serve until the race fills up at 4,500 riders for Iceman and 400 riders for Slush Cup. You can also come to Bell’s, it’s a fun party and a great way to kick off the weekend.

Save the dates, yes DATES

Save the dates, yes DATES.

While winter has finally returned to much of northern Michigan, allowing for the resumption of winter fat biking, we’ve been busy at Iceman HQ getting ready for the March 3 kick off for this years race registration. We’ll be at Bell’s in Kalamazoo that day, the party starts at 11am with in-person registration. Everyone that shows up to Bell’s gets in the race. Registration information has been updated at this link.

And new to the cycling calendar is the Michigan Mountain Bike Festival scheduled for August 25-27 at Boyne Mountain. Details are firming up but here’s what they have planned so far. This is a new event put on by the MMBA that they hope to move around to different areas from year to year. Registration should be up fairly soon.

Women’s Skills Clinic
Advanced Jumps & Burms Clinic
Hands-on Trailbuilding Class
Demo Fair & Food Trucks
Group rides on the new Avalanche trail
Kid’s Skills Clinic
Kid’s Movie
Storytelling & Bonfire Under the Stars
Shuttles to trails
On-site childcare
Chairlift Happy Hour on the Mountain
Live Band
Raffle
and last but not least…

Beer Tent

Oh, one more thing, we strongly encourage all the members of the Iceman Community to support the Michigan Mountain Biking Association. Representing 11 chapters across Michigan the MMBA works to advocate for and protect trail access, collaborate with land managers, communities and other partners to build and maintain sustainable trails. With the huge growth of mountain biking trails in Michigan this year, your contributions are more important than ever!