Tag: Training Tips

395LBS NO MORE…

My riding experience has been very limited compared to most. I got into this crazy world during the pandemic. April 2020 was my first ride. (Can’t believe I am entering my 4th year) With no miles under my belt, I told my wife that I was going to go for a “Spin” around Sanford Lake. It’s roughly 21 miles all the way around 😲. My wife thought I was nuts, but she was used to my randomness and she wanted me out of her way. My rear was very sore after that first ride. Not to mention, I was weighing in at about 330-340lbs.(My largest was 395lbs) Poor little road bike. I immediately fell in love with the challenge. Right when I started to fall in love with my route, something happened that no one saw coming.

Some of you may not know, Sanford Lake is based in the little town of Sanford. “Best Little Town By A Dam Site” Well, in May 2020 we got hit with a ton of rain which resulted in a “500 year Flood”. We had multiple Dam Failures, which caused our little town to become a huge disaster. Everything I had known, was gone. My time on a bike came to a halt. My time and energy was focused on helping those in need in downtown Sanford. This was a very stressful time for my Sanford Family. I usually handled stress by eating my way through a bag of Cool Ranch Chips. I made the choice to take my stress to the woods. BEST DECISION I HAVE EVER MADE! I fell in love in Mountain Biking! This little hobby started becoming a lifestyle. Ended up getting myself a Fatbike and it was game on!

My wife and daughter had no idea, they were going to become the BEST support crew I could ever ask for. We started going to group rides and even got involved with CMMBA, which I currently sit on the board for. Got involved with Adventure Team, which gets kids involved in the outdoors. I have met some amazing people through this sport, but the one that has been the biggest impact is my good riding buddy Doug! He told me about Iceman and told me I should check it out. ICEMAN 2021 was my first race and it was VERY energetic to say this least. I fell in love with the energy and all the support people give on the sidelines. It is truly a great picture to what this sport is all about. 2022 Iceman I blew apart my rear hub which was not ideal to say the least. Thanks to the Bell’s support team back at Timber Ridge, it helped ease the pain. Double 2 hearted for the win. 2023 Iceman, I set a new record for myself and was blessed to have my whole family by my side while doing it. The mountain bike scene has changed my life and I feel like my story might be able to help those that might be struggling. I am here to help. I am always sharing my own unique motivational posts on Instagram @Casey_theautoguy and Facebook. Please be sure to follow along this year and I am excited to share my journey for ICEMAN 2024.

Thank you to our 2024 Iceman Ambassador Casey Smith @casey_theautoguy

Age Groupers Unite!

Making time to ride is HARD. Between work, kids, social commitments, kid’s social commitments, and you know, sleeping and eating, it can feel near impossible to make time to ride. 

However, it’s important. Not just for kicking butt in your age group at Iceman but because the freedom and exercise that the bike gives you is going to make you, well, a better you, As Elle Woods famously said,”Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” All jokes aside, we want to spend more time in the woods, preferably on some single track. Here are some ways I try to make that happen without neglecting my other responsibilities:

1. Schedule it- My husband and I both race, so we split the days of the week to train. I ride Tuesdays and Thursdays after work while he hangs out with our daughter and he rides Monday and Wednesdays. That way we both know who is going to be on kid duty and who is riding. I am more likely to schedule bike dates with my friends or go on group rides as long as I know ahead of time that I will be able to ride those days. Saturday and Sunday are more flexible and usually we both get some time to ride. Our daughter is young, so we don’t have those weekend sports to work around yet! As soon as I know about a group ride, race or event I put in on the calendar so we both know about it and that way we are more likely to work together to make it happen.

2. Get the whole family involved- Often we go as a family to a trail (preferably one that has a play ground) and bring our bikes and lunch. One of us will hang out with our daughter at the play ground and one will ride then we will switch. Often my daughter will want to take her strider on the trail as well. I’m just hoping when she’s older she still thinks I’m cool enough to ride with, and that I can still keep up with her! 

3. Bring it with you- If it is my day to ride and I have to drive somewhere to work I try to just bring everything with me that I need for riding. That way I can spend less time commuting and just go straight to my ride after work. Do my coworkers make fun of me for walking out of the office in cycling shorts? Sure do, but I know I look awesome to other cyclists and that’s all that matters. I also know I have a better chance of catching bedtime if I ride right after work is done.

4. Embrace the short ride- I struggle with this. Often I will just not ride if I can’t ride more than an hour, but I should! An hour or even a half hour in between other commitments counts! Make it a hard effort. Work up a sweat. It may not seem worth the hassle but hey, it might just be the highlight of your day.

5. Keep it together- Your biking gear that is. Between the bike, kit, gear, and nutrition sometimes the time it takes to get it all together in such a time suck. Now, I keep everything I need for a ride in a dedicated cycling bag. After a ride I replace whatever nonperishable nutrition I used, wash what I need to wash, throw my big computer and taillight on the chargers and when its done I put it all back in the bag. That way it’s all packed and ready to go for the next time and It’s one less barrier to getting out the door.

6. The early morning grind- Yes, everyone knows this one but I would be remiss if I didn’t mention it. Sometimes the only time you have is in the early morning before the chaos of the day starts. Personally, Im not a morning person so this doesn’t work for me but I’m lucky enough to have some time to ride at other points of the day.

These tips may or may not work for everyone, they may not even work for most people but hopefully there is something helpful here you can use. Most of all when you do find time to be on the bike relish it. Enjoy it fully. Do not let the parental/work/whatever type of guilt seep through. Use this time to fill your cup so you can show up for those who need you. Embrace your time on the bike even when its hard to find that time.

Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm

The fire that’s lit after a year out of the saddle

Last year’s Iceman I had serious FOMO. I live just a ten minute walk from the Iceman finish line at Timber Ridge and seeing all the racers and spectators roll in was hard. As badly as I wanted to be crossing that finish line, it wasn’t in the cards for me last year. But just because it wasn’t a big year on the bike for me, doesn’t mean it wasn’t a big year for me and my family. 

We had been wanting to start a family since before we got married, so being pregnant in 2023 was very much so planned – I knew I would be sitting out races and I was certainly ok with that. But just like most active and fit women before they get pregnant, I had grandiose plans of staying fit, biking as long as I could, running my little heart out, and being a top-notch cheerleader for races like Iceman while pregnant. Well, as great as that sounds, it was not my reality. The INTENSE nausea, fainting, day to day sickness that came on very quickly with the start of my pregnancy threw a big ‘ol wrench in my plans. It took all of my energy for a daily walk and the occasional lifting session when I was up for it. My body hurt, I was fainting and/or puking on the regular when I tried to exercise, I got covid, the flu, shingles, I went home sick from work sooo many times, and with things in my body moving around and feeling like they weren’t where they were supposed to be (if you know you know) I couldn’t handle being on a bike seat more than 1-2x total throughout my entire pregnancy. I am clearly not good at being pregnant. 

Even when Iceman rolled around, I was so disappointed in myself for not following through on my plans that I didn’t even step foot on the grounds of Timber Ridge for the crazy fun the finish line and after party is. (Silly! I know!!)

Fast forward to January 2024 when my beautiful baby boy arrived. It seemed in an instant that I forgot how hard being pregnant was for me. I wouldn’t have changed a single moment – I love this little guy more than anything and would go through it all over again a million times if I had to. They say your brain chemistry changes when the moment they place that baby on your chest. I have know idea who “they” is, but boy were they right! I want to be the best mom I can be and, without a doubt, that means I need to be the best version of me. The best version of me tends not only to my child’s needs, but mine as well. And for me that means getting back on the saddle, no matter how hard it is at first (HOLY COW getting back into shape postpartum is TOUGH) and taking care of my mind and body. Doing so will allow be to be fully present for my son. He will grow up getting to see the importance I put on human movement and taking pride in doing what makes you happy. This year of racing will look a little different for me. Whether I end up on the podium this time around or not, one thing is clear: my fire is lit and burning brighter than ever before.

See you out there fellow bad@$$ Icemamas.

A huge thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug

Embrace Your Uniqueness: The Power of Being Yourself in Cycling and Life

As I sit here reflecting on my journey through the world of cycling, I can’t help but feel grateful for the lessons learned and the growth experienced along the way. One of the most significant revelations I’ve had is the importance of embracing my uniqueness both on and off the bike. In a sport where trends and gear can sometimes overshadow individuality, it’s crucial to remember that true strength and fulfillment come from staying true to yourself.

For years, I rode a freestyle 20″ BMX bike on trails, often surrounded by riders on traditional mountain bikes. At first, I felt a twinge of self-consciousness, wondering if my unconventional choice of bike was hindering my ability to keep up. But as I gained confidence in my skills and trusted in my own capabilities, I realized that it wasn’t about the bike I rode or the clothes I wore—it was about the joy and freedom I felt while riding. I learned to appreciate the agility and maneuverability of my BMX, using it to navigate tight corners and technical terrain with finesse.

Transitioning to a fat bike for year-round riding was another opportunity to embrace my uniqueness. While some may have questioned my decision to ride a fat bike on trails, I remained steadfast in my belief that it was the right choice for me. Sure, there were moments of doubt and uncertainty, especially when faced with steep climbs or challenging conditions. But with each pedal stroke, I grew stronger and more confident, proving to myself that I was capable of overcoming any obstacle.

Throughout my journey, I’ve come to understand that comparison is the thief of joy. When we constantly measure ourselves against others, we rob ourselves of the opportunity to celebrate our own achievements and progress. Whether I’m riding with friends or racing against competitors, I focus on giving my best effort and staying true to who I am as a rider. I’ve learned to trust in my instincts and abilities, knowing that my uniqueness is what sets me apart and makes me a strong rider.

So to all the fellow cyclists out there, I encourage you to embrace your uniqueness with pride. Whether you’re riding a BMX, a fat bike, or anything in between, remember that it’s not about fitting in—it’s about standing out and being true to yourself. Trust in your abilities, celebrate your victories, and never underestimate the power of being yourself in cycling and in life.

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

Other races I like to use to prepare for Iceman

I like to schedule in at least one long event in the summer each year. I like endurance racing in its own right, and summer is the perfect time to spend long hours on a bike. But endurance events also provide a benefit to late-season races like Iceman-it’s easier to stomach the 2ish hours of pain at Iceman when I have memories of 6-12 hour efforts that are fresh enough to conjure up! Here are 3 of my favorites from over the years:

A selfie I took with Tobi Tungl! We both raced Coast to Coast, so we actually met in person for the first time during the race. We got to ride together for a few miles and then saw each other occasionally throughout the rest of the day!

Triple Trail Challenge: This is a fundraising event for the Poto MBA that covers 50-ish miles of the Potowatomi, DTE Energy Foundation, and Waterloo-Pinckney Trails. This includes a huge variety of trail styles, so it’s a ton of fun and it lives up to the “Challenge” moniker. I also grew up right in the middle of the area so there are lots of fun memories baked in along the way. If you’re looking for something totally unique to test your mountain bike skills in a low-stress environment, you can’t go wrong with the TTC.

Lumberjack 100: A legendary Michigan event. If you’re into endurance and mountain biking, LJ100should absolutely be on your radar. This race takes on its 100 miles of singletrack in 3 laps, so you passthrough the start/finish area twice in the middle of the race. This makes it really fun if you have friends, family, or teammates to share the experience with as you can see them intermittently for laughs and support as you slowly transition from nervous and full of energy to exhausted and (hopefully) full of stoke!

Coast to Coast: As I shared earlier in the summer, the 204-mile gravel race from Lake Huron to Lake Michigan was my new endurance endeavor this year. Many aspects of this race really go without saying. It’s long. It’s hard. It feels really good to finish. But more so than probably any other rave I’ve done, Coast to Coast really is about the journey it takes to reach the finish line. The course is masterfully designed, and it traverses a huge variety of terrain. Thus, it’s not only a big test of both physical and mental endurance, but also a test of adaptability across all flavors of “gravel” from smooth hardpack all the way to rooty ATV trails and long stretches of deep, dry sand. Time will tell whether I notice any impact on my Iceman experience in 2023 after racing Coast to Coast, but for now I’m feeling as confident riding through sand as I ever have in my life, so maybe that’ll pay off if we have a dry fall!

As much as I love each of these races, one thing I strive for is to try at least one new event each year. There are so many out there-what event do you think I should try in 2024?

Thank you to our 2023 Iceman Ambassador Martin Harris @uncle.martin

How I use other races to prepare for Iceman

For many riders and racers in the Midwest, Iceman is the last race of the season. Training is planned for this one race in (sometimes) questionable Michigan fall weather. I like to prepare for this big event not only with structured training, but also in participating in two races earlier in the season to see where I’m at with my fitness.

One of these races is Ore2Shore in Negaunee, MI. The Ore2Shore Hardrock is a 48 Mile Point to Point race from Negaunee, MI (where Iron Ore was first discovered) to the shoreline of Lake Superior in Marquette, MI. It is a similar format as Iceman, with some added technical sections aka “The Powerlines”. This race is fast from the start and leads through the beautiful scenery of the Upper Peninsula of Michigan. I’ll be heading back this year with the goal to improve my last year’s finish time of 3:13:34.

Peak2Peak is another great “warmup” race for Iceman. It usually takes place at the 3rd weekend of October at Crystal Mountain, MI. The course is a 12 mile loop with a mix of two-track, singletrack and a fun downhill to the finish. 2022 was my first year racing Peak2Peak and I was able to finish on the top step of the podium for the Women’s Sport cat. I’m excited to race three laps on this fun course this year.

Thank you to our 2023 Iceman Ambassador Nina Waschenfelder @ninasmtblife

How other races helped me prepare for Iceman

Michigan Coast to Coast Gravel Grinder is hands down one of my favorite summer races. This event is led by some fantastic local peeps in West Michigan. This event keeps my motivation high in the spring as this event is in late June pushing into the summer months of fun gravel and single track training rides.

From the moment I rolled into Au Gres on the Friday before the race, I’m fascinated by the breathtaking beauty of northern lower Michigan’s diverse landscapes. Several of these areas I would not have seen without this event. The stunning views along the route, from the lakeshore to dense forest and two track roads are an absolute delight. When you see Lake Michigan as you roll into Ludington, gorgeous!

This year was my 5th year rolling from Lake Huron to Lake Michigan. Everyone remembers and wants to forget the monsoon year (worse than an Iceman mud year I think!).

Michigan Coast to Coast pushes my limits, testing my endurance. The terrain is a perfect blend of challenging climbs and fast descents, preparing me for the Iceman Cometh. Did I mention there was sand too? Yes, there was sand…beach like at times! With the lack of any significant rain, this was expected.

With the sun beating down on a hot June afternoon, staying hydrated and well-fueled is paramount. Michigan Coast to Coast offers fantastic support stations across the state. I leverage the JDRF team (think F1 racing team support crew!) who are well equipped to keep me rolling.

I use this event as a significant summer milestone, a testament to my dedication and training to date. It serves as a reminder of my progress and motivates me to further fine-tune my skills and reevaluate as it is the halfway point of the year.

I carry the lessons learned from Michigan Coast to Coast, ready to tackle the trails of Iceman Cometh and other fall events. We have several great months ahead and I am looking forward to all of them!

Thank you to our 2023 Iceman Ambassador Tobi Tungl @tobitungl

Keeping the “play” in cycling

I’ve had the good fortunate to spend several races riding in the company of my friend and local endurance cycling legend (first woman winner of the Iditarod Trail Invitational!), Jill Martindale. Jill is hands-down one of the most positive people to ride with. She cheers for everyone, giggles on the climbs and whoops on the descents. Riding with Jill, you’ll forget that you’re exhausted. You’ll be too busy having a hands-down good time! I’m not necessarily the most bubbly person on the trail. The last few tough rides I have had, I tried to embrace my inner Jill. I tried to laugh, crack some jokes, make a pun or two, and give some sound effects to the descents. Wouldn’t you know, I felt faster and had way more fun! If you’re feeling a little stagnant out there on the trail, tap into your inner adventurer and give yourself or someone around you a cheer out loud. You’d be surprised at the difference it makes in your mindset!

Thank you to our 2023 Iceman Ambassador Elaine Sheikh @elaine_muskrat

My Summer Training

I’m a Mountain biker at heart but I have to say Gravel riding provides a great opportunity for me to train during the summer months. I’d consider myself a strong rider especially on technical terrain. My focus this season is to work on my endurance and conquer some long distance races (Lumberjack 100, Moran 166). This is where the Gravel riding comes into place, as I can ride further distance and have a more predictable terrain to train. Living in Southeast Michigan, we have so many gravel roads right in front of our door. I’m able to choose a route that fits my scheduled training, either I can challenge myself with a high elevation route or I keep it steady for my interval training. Even though I prefer a structured training, I also want to keep things fun. I enjoy going on group rides with my friends once or twice a week at a local trail for some party laps and cookout after.

Thank you to our 2023 Iceman Ambassador Nina Waschenfelder @ninasmtblife

Summer favorite places to train

Hey there! As the summer sun lights up the sky, discovering the roads less traveled is one of my go-to’s for staying motivated throughout the summer. Iceman will be here before we know it. So, gear up and let’s dive into my summertime motivation guide!

Explore New Horizons: Summer is the perfect time to break free from routine and explore the uncharted roads. Seek-out new or hidden trails, scenic countryside gravel routes, and embrace the thrill of the unknown. Every ride can be an adventure.

Set Summer Goals: Let’s not wait until fall to start our training. Set mini-goals for the summer, whether it’s achieving a specific mileage, conquering a challenging course, working on technical trail skills or improving your speed. These achievements will build our confidence and keep us focused on the bigger racing goals.

Rise with the Sun: Mornings in summer are pure magic! Wake up early and experience the tranquility of dawn. The crisp air and the promise of a brand-new day is a fantastic way to stay motivated on the sizzling summer days. Overnight rides when you can ride all night and see the sunrise are amazing too (some of my favorite rides are overnight).

Fuel Your Body: Summer brings a bounty of fresh fruits and wholesome foods (the local farmers markets are fantastic!). Take care of your body with nutritious meals, and don’t forget to stay hydrated. Proper nutrition keeps our energy levels up and our body performing at its peak!

Embrace Nature: Take time to appreciate the scenery around you—breathe in the fresh air, feel the breeze, and let nature be your muse. Don’t feel like riding today? Go out and pedal around for 20minutes with no plan, just absorbing the world around you. Great stress reliever too!

Document Your Journey: Capture the memories of your summer rides with photos and videos. Stravarecordings are great and now with videos attached to rides it’s a way to document each one individually.

So, my fellow Iceman peeps, let’s seize this summer and make it a season of determination, adventure, and many campfire stories to tell in November.

Thank you to our 2023 Ambassador Tobi Tungl @tobitungl