Iceman Cometh Challenge News

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!

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.

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!

Chill Out and Ride On: Exploring the Importance of Laid-Back Group Rides

We all take part in group rides throughout the year. Some are fast training sessions, while others are purely social endeavors. Either way, the essence remains the same: it’s about having fun, sharing our vibes, and enjoying the rolling motion beneath our wheels.

For me, some of the best rides I’ve ever experienced have been chill, no-pressure outings with friends. Laid-back group rides offer a welcome break from the pressures of performance, allowing us to unwind and revel in the simple pleasures of riding. It’s not about being the fastest or the fittest; it’s about camaraderie and connection with fellow riders.

One ride that stands out in my memory is the Massive Fallout ride in 2023. Roughly 45 miles are split between 5 MTB trails connected by rail-trail routes. What started as a mass group ride to close out the season somehow turned into a race at the beginning. Some of us found ourselves ahead of the pack, while others got lost in the shuffle. However, when we stopped and regrouped, the laughter and realization of getting caught up in the fun pushed us to take it easy and enjoy the ride.

While laid-back rides may not offer the same physical challenge as intense workouts, they provide invaluable opportunities for spiritual growth and connection. The conversations and laughter shared on these rides foster bonds that extend beyond the bike, enriching our lives in unexpected ways. Riding has a unique way of making all our problems fade away, especially when surrounded by the right group of people. Having friends you can open up to and talk about life’s problems with while putting in miles is a win-win for all.

Even though some rides may start out with a training mindset, they often evolve into laid-back outings, like the De Ronde van Grampian practice ride with friends. Despite my initial intentions to train, the day turned into a chill ride because it just wasn’t feeling right. Riding a fat bike, I’m often able to keep up with the group or even lead the pack. However, on this particular day, I found myself struggling to maintain my usual pace, resulting in being slower than usual. It was one of those off days we all experience from time to time. But hey, it’s all part of the ride. As we cruised along, my friends jokingly remarked, “Looks like we’re faster than G today!” It was all in good fun, a lighthearted reminder to not take ourselves too seriously and to enjoy the ride, no matter the pace.

So, the next time you’re itching to get outside and ride, consider rounding up some friends and planning a laid-back group ride. Whether it’s on gravel roads, winding single tracks, or smooth pavement, prioritize the joy of riding together over speed or performance. Remember, the essence of cycling lies not just in the physical exertion but also in the connections made and the memories shared along the way. So chill out, ride on, and let the simple pleasures of biking remind you of the beauty of the outdoors and the camaraderie found on two wheels.

Thank you to our 2024 Iceman Ambassador Gerald Gaecke @g_dub83_

EMBRACE YOUR UNIQUENESS: THE POWER OF BEING YOURSELF IN CYCLING AND LIFE

Since I started my biking journey, from a young age, I have appreciated the lessons I have learned, and the growth I have endured from them. One of the main lessons I have learned, to grow the most from, is embracing my own uniqueness on the course and in my life. In mountain biking, it is very easy to get pulled into cool trends, and match with everyone else. Although new kits and new bikes can be exciting to get, it is more important to focus on being yourself in this sport.

For years, I dealt with feeling “slower” than everyone else at practice, because I grew up being in the hospital and working through recovery from many surgeries. I would see all of the other kids at practice riding around and having so much fun jumping on their bikes, but I felt like being apart from that fun made me “slower”. But as I worked harder, I started to gain more confidence in my skills and capabilities. I started to realize that it did not matter how fast I was at the time, but it was the time and effort that was put into my training. After I stopped worrying about others I started to have more fun riding around on the Michigan trails.

Switching from riding casually to racing was another way for me to embrace my uniqueness. Many were concerned for how young I was when going to these intense races, but I felt the need to start putting my skills to use. Personally I really was looking forward to being so young and racing. ESPECIALLY AS A GIRL!! There were definitely many challenges to racing, like the other riders, taking risks, and dealing with the new courses. Racing as a girl was an opportunity to be unique.

Throughout my 11 years of biking, I have learned that being in a community of racers is the easiest way to embrace yourself. Joining a biking club or a mountain bike race team can help you to find your place in the community. Ever since I was invited to join the McLains Stonehound race team I have felt so excepted for being myself. Riding with a big group of people can seem like you are all one person, which you are, but you also are your own self. Being part of McLains helped me to understand that being a female in mountain biking is one of the best sports a girl could do, and it also showed me that being myself in front of others is okay!

So to all of the many cyclists out there, I encourage you to embrace your own skills to the fullest abilities, and to become the strongest version of yourself by standing up for what is true to you. Never give up on your plans and goals in life and on the course, and train hard to accomplish the best race at Iceman 2024.

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