There is a sweet spot of exhaustion at the end of any cross country mountain bike race. You want to feel like you absolutely gave it your all but you don’t want to blow up 5 miles from the end and cross the finish line cracked with a proverbial limp. Recently at Ore to Shore, I definitely was the rider fading at the end and missed the podium by a mere minute due to poor planning and lack of endurance. Looking towards fall racing, my thoughts are on how to finish Iceman strong with enough energy to party in the celebration zone afterwards with 5,000 of your closest friends 😉
Get your nutrition right: It would be silly to train your endurance and power and not train your nutrition. Figure out how many carbs you will need per hour during iceman and what you will use to fuel during the race. Use similar nutrition on your training rides at a slightly lower amount of carbs to again make sure your gut can handle it. Then If you are feeling well, try at least a couple of rides or other races with this same nutrition plan you will use on race day to make sure it works for you. Personally, I have to drink the vast majority of my nutrition and I put it in a hydration pack. I know myself well enough that if I have to reach down for bottles I just won’t drink and I personally have to manage my carbs closely or I will bonk. I use 50-60 grams of carbs/hr for training rides and around 80 grams/hr for races depending on the length of the race. These are just may numbers, what you need may be wildly different so start playing around now so you can have it dialed by race day.
Using the hydration pack during a race like Iceman also allows my to carry an extra half bottle of water for sips if I need a pallet cleanser. It can also be used to rinse your cassette if its super muddy.
Also, remember that your nutrition for race day starts 1-2 days (if not longer) prior and what you are eating those days can affect your race. Make sure you are getting enough carbs in the days prior to that you are filling up your glycogen stores. Practice the breakfast you will have on race days before other rides to make sure it sits right.
Managing effort: Start out strong remembering that the initial push doesn’t last forever and you will eventually settle into a steady pace and be able to recover. Push and pass on the gravel and the two tracks and recover on the single track. The single track will get clogged and so this can be a good time to just take a breather. It burns more matches to pass in the single track than it does in the gravel or the two track as you are often forced to take a line slightly outside of the trail. As a result, I often will not pass in the single track unless I see a long term benefit. Early on the lines are so long in the single track that I just focus on drinking my nutrition so I can be fueled for the rest of the race.
Remember that the last 8 miles of Iceman are where the majority of the punchy climbs are. I’m not saying reserve all your energy for the end but it’s important to have enough in the tank to crush those hills. If you find yourself riding with a group often there will be a surge over the top of the hill so you want to be able to push all the way over, so you don’t get dropped on the backside and lose the group.
Again, these are just my thoughts and may only apply to me personally. Always do what works best for you. With the leaves beginning to change color, the Iceman stoke is beginning to build and I am here for it in every way!
Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm
The cooler mornings and nights, the “feels” like fall weather, the coffee shops releasing their pumpkin spice goodies…feels like iceman prep season is here!
I live basically Next door to Timber Ridge. It’s so fun on the weekends to see the increasing number of riders park along the road for an entire morning or afternoon. I imagine their routes and they’re downloaded .gpx files on their Garmin and Wahoos are directing them along previous years Iceman courses. I imagine the newbies getting out with friends and just following along the route having no clue where they are. I imagine the veterans who haven’t needed their GPS in years to take them out and back.
My 7 month old son and I take little hikes and walks together throughout the vasa and he always gets big wide eyes as we step to the side to let the bikers zooms on by. He’s a little too small to be on a strider or biking with me, but maybe next year you’ll spot him in the SNO CONE strider portion of iceman!
Wherever it be a Sunday social cruise or a Saturday every man for himself tempo race pace, one thing is certain – The “out and backs” have begun! Find yourself some fellow iceman preppers and come on out, it’s not too early!
A huge thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug
Let’s talk about your first century ride! Think of it as embarking on your first Iceman Cometh Challenge. The Iceman is a thrilling yet intense race through some of Michigan’s most scenic forests and countryside, often under the most unpredictable weather conditions of the year. Similarly, your first century ride will be an adventure filled with unexpected twists and turns. It requires the same level of planning, mental fortitude, and courage to push through to the end. Just like with the Iceman, you’ll need to prepare for anything and trust in your ability to conquer the challenge.
A Century Ride Seems Hard
Thinking about riding 100 miles can be pretty overwhelming. It’s a whole-day thing with lots of unknowns: How much water and food will you need? What if something breaks? These worries are totally normal. It’s like standing at the starting line of the Iceman, staring into a day of unpredictable weather and tough trails. But with the right prep and determination, you’ll find this challenge is totally doable.
Preparation is key. Stock up on water and snacks, plan your stops, and make sure your bike is in top shape. Have a toolkit ready for any minor repairs. Think about the “what ifs” and plan for them, but also trust in your training and your gear. Remember, every rider feels a bit daunted at first—embrace it, and let it fuel your excitement.
It Will Change Your Perspective on Riding
Finishing your first century will change how you see cycling. What once felt like a long ride will soon seem like a quick spin. After your century, 10 miles won’t feel like enough—you’ll be aiming for 25 or more. You’ll understand that the ride is what you make of it, and your bike can take you anywhere.
Just like Iceman, where you push through challenging terrain and weather, a century ride shows you that you’re capable of more than you thought. You’ll gain confidence in your abilities and start setting bigger goals. Cycling becomes not just a physical activity but a way to explore and enjoy the world around you.
Plan Your Breaks
When tackling your first century ride, planning your breaks is essential. Schedule regular stops to rest, stretch, and refuel. Knowing you have a break coming up can provide a mental boost and keep you motivated to push through each segment. These planned breaks not only help you manage your energy levels but also give you a chance to enjoy the journey, reflect on your progress, and prepare for the next leg of the ride. By incorporating these breaks, you’ll find the ride more manageable and enjoyable.
Don’t forget to eat!
Proper hydration and fueling are critical for successfully completing a century ride, much like the Iceman Cometh Challenge. Start hydrating well before the ride and continue drinking regularly, aiming for about one bottle of water or an electrolyte drink per hour. Dehydration can sneak up on you, especially in hot weather, so listen to your body and drink even if you don’t feel thirsty. Fuel your body with a mix of carbohydrates, proteins, and fats to sustain your energy. Portable snacks like energy bars, gels, bananas, and nuts are convenient options. Plan to eat small amounts every 30-45 minutes to keep your energy steady and avoid hitting the dreaded “bonk.” By staying on top of your hydration and nutrition, you’ll be better equipped to handle the physical demands of the ride and enjoy the experience from start to finish.
Who You Ride With Creates Your Experience
Every century ride is unique, and who you ride with makes a big difference. Riding with good friends can make the miles fly by as you chat and laugh. But riding with strangers can sometimes feel like a race or leave you feeling isolated if you can’t keep up. Choose your riding buddies wisely to ensure a fun experience.
Imagine the camaraderie at Iceman, where riders encourage each other through the toughest parts. Find friends who will do the same for you on your century ride. Their support and company can turn a grueling day into a memorable adventure. Plus, sharing the experience with others makes the triumph at the finish line even sweeter.
The Route Defines the Ride
Choosing the right route is crucial for an enjoyable ride. Aim for a path that’s easy enough to cover miles without much effort but challenging enough to keep you engaged. Look for scenic routes with minimal traffic and good road conditions. For your first century, plan your route in advance and maybe even drive it beforehand to avoid surprises. As you gain confidence, you can start exploring new and more challenging paths.
The Weather Will Make or Break You
Weather plays a huge role in your century ride. Too hot, and you’ll bake; too cold, and your body will ache. Rain can make you question your choices as you pedal through downpours. Weather can turn your ride into a grueling ordeal or an unforgettable adventure. Embrace the unpredictability as part of the journey, knowing you’ll gain something valuable from the experience.
During the Iceman race, riders face cold, rain, and even snow. It’s all about adapting and pushing through. For your century ride, check the forecast and dress in layers. Be prepared for anything, and don’t let the weather dampen your spirits. Some of the best stories come from the rides where Mother Nature threw everything at you.
The Challenge Isn’t Physical; It’s Mental
While the physical demands of a century ride are undeniable, the true test lies in your mental fortitude. As you pedal through the miles, doubts will inevitably arise: Why am I doing this? Can I really finish? These thoughts are completely normal. Acknowledge them, but don’t let them derail your progress. Your mind is a powerful ally, and with positive self-talk and determination, you’ll push through and finish stronger than when you started.
Just like the mental toughness required for the Iceman, with all its traffic, climbs, distance, and unpredictable weather, your first-century ride will challenge your resolve. When unexpected annoyances occur and negative thoughts creep in, remind yourself why you started and how far you’ve come. Use positive affirmations and visualize crossing the finish line. Remember, your body is capable of handling the miles; it’s your mental strength that will see you through.
In Conclusion
Your first-century ride is a monumental achievement that will reshape your perspective on cycling. This journey is not just a test of your physical endurance but also a testament to your mental strength and determination. With the right mindset, thorough preparation, and a solid support system, you’ll conquer those 100 miles and emerge with a newfound sense of accomplishment and confidence.
As you pedal through each mile, take the time to appreciate the scenery, the camaraderie of fellow cyclists, and the personal milestones you achieve along the way. Every challenge you overcome, whether it’s a steep climb or a moment of doubt, will make the finish line that much more rewarding. Remember, it’s not just about reaching the destination but also about the experiences, lessons, and memories you gather throughout the ride.
Enjoy the journey, savor each moment, and let this century ride be the beginning of many more adventures on the road Happy riding!🚴♂️🚴♀️
A huge thank you to our 2024 Iceman Ambassador Gerald Gaecke @g_dub83_
Getting a new bike is like refreshing your life. This summer I have been planning on buying a new one and I finally bought it this August! New bike day is extra special when you buy it yourself. This season I will be racing on a Specialized Epic World Cup Expert!
Transitioning into the fall season with a new bike is gonna be such a blessing to be able to start fresh and fast! Fall season can really show you the progress made over the summer, fall is when riders start to notice it all fall together! We start to see muscle growth, speed, and more riding then the races start up and life just feels good. Flowing into the Iceman prep season is my favorite time of the year, because I start to ride 5-6 times a week and I really see lots of progress compared to last season.
Fall season means putting away the road and gravel bikes and only riding in the woods, because there is so much to find out in the wilderness compared to the roads. Fall Season means waking up earlier and riding or waiting to ride later at night to get the perfect temperature to spin in. Fall season means the races are starting back up! Iceman is right around the corner so I hope that everyone can enjoy the rest of their summer, but also get ready for the Iceman prep to start. Don’t forget to get your Iceman merch for the race season so you can be extra sendy and fast on the trails!!
A huge thank you to our 2024 Junior Iceman Ambassador Piper Shumar @pipershumar
Riding bikes has become a passion of mine over the last four years, a journey that’s helped me shed 150 pounds and gain a whole new perspective on life. It’s been an incredible ride (pun intended), and I’m always grateful for the encouragement I receive from people who’ve followed my weight loss story. It feels amazing, but as much as I appreciate the kudos for my transformation, that’s not my proudest achievement on two wheels.
Sure, setting personal records on Strava and earning the title of “local legend” are nice perks. (Hi, my name is Casey, and I’m a Strava star 😆). But what truly fuels my passion for biking is something far more meaningful: bringing people together through the sport, especially my family.
Take my nephew, for example. Last year, he watched me complete a race in Michigan’s Upper Peninsula and, inspired, decided he wanted to try it himself when he visited from Florida this July. Being the awesome uncle that I am, I immediately hit the gear store and sent him a box full of mountain biking swag, hoping it would motivate him to train.
And it worked! He started riding a little at a time, upgrading his bike, and even braving the Florida heat. Before I knew it, I was getting regular updates about his rides—sometimes just 6 to 10 miles at a time, but progress nonetheless. When race day finally arrived, we were both buzzing with pre-race jitters. For him, the challenge was the physical and mental endurance; for me, it was making sure his nutrition was dialed in and our gear was ready to go.
Of course, nothing ever goes perfectly. My GPS decided to take a vacation just as the race started, leaving us standing there like rookies while everyone else sped off. After about 10 minutes of troubleshooting (and a lifeline call to my infamous buddy Doug), we finally got things sorted out. I looked at my nephew, gave him a quick pep talk about adapting and overcoming, and off we went.
I was blown away by how well he was riding. When I asked if he just wanted to cruise or if we should try to catch up to the pack, he chose the latter. So, I gave him a crash course in drafting—ride my rear tire, no room for ego, and communicate if you’re gassed. Slowly but surely, we started picking off riders, one by one. With each rider we passed, his confidence grew.
Now, he did hit a few bumps along the way—like learning the hard way what pickle juice can do for your body (spoiler: he hates pickles). But after 8 miles of sand and a grand total of 54 miles (his longest ride ever by over 30 miles), we crossed the finish line. The look of confidence on his face was priceless—a reminder of why I love this sport so much.
When you’re out there racing, you go through a rollercoaster of emotions, especially when you’re breaking new boundaries. We ended up finishing 33rd and 34th out of 127 riders, and get this—he beat me by one second.
Here’s the thing: I’m definitely not the fastest rider out there, but if I can inspire someone to push themselves, to become a better version of themselves, then I’ll keep riding and encouraging others to do the same.
The moral of the story? Even when life gets tough, you never know who might be watching, learning, and looking up to you. Make sure you make a difference and help those around you. I’m grateful for that day out in the woods with my nephew. The best part? Watching him cross the finish line first… even if it was just by one second.
Thank you to our 2024 Iceman Ambassador Casey Smith @casey_theautoguy
The hills that make up Michigan single track can be described in one word: Punchy. Iceman has no shortage of these short but steep climbs, and without preparation they may take you by surprise (Anitas Hill, anyone?). I’ve seen many fit riders struggle when they pick a poor line, lose too much speed or don’t shift their weight properly to maintain traction. However, there are plenty of ways to prepare for these classic Iceman climbs.
1. Practice like you play. While most of us can’t ride the course on repeat, we can do the next best thing. Look for hills in your area with similar gradient and length to the classic Iceman climbs listed below and practice riding them. A good place to search for these is the “Segment” section on Strava maps. Get an idea of how much effort you need to make it up the hill without putting a foot down. Note where you body position needs to be in order to keep traction. Practice these hills repeatedly until you know its doable and keep it in your normal rotation in order to build strength and confidence.
2. Make it more difficult. Let’s be honest, sometimes it’s so much more than just the length and gradient that makes a hill challenging. Sometimes it’s the surface type (sand, loose rock), line choice or other riders that cause that hill to feel more like a mountain. Find steep climbs with loose or soft terrain to practice keeping your back wheel from spinning out. If you are going to be climbing for any longer than a short burst, it’s best to remain sitting to even out your weight between your wheels, use your energy more efficiently and maintain balance. If the climb is very loose you may need to shift your weight back slightly to increase traction on your back wheel. If the climb is very steep and the front wheel is threatening to lift up, shift your weight slightly forward to maintain contact.
During the race, you may find yourself climbing in a pack, unable to switch into the A line. So practice picking and crushing the B lines. Not only will you build more strength and skills, but you will also find that being in a lackluster line will be less likely to mess with your head during the race.
3. Practice climbing behind a slower rider. When climbing in a pack you may also find that the rider ahead of you is a slower climber, and if you are boxed in you may be forced to climb at a speed slower than you like, with gravity threatening to pull you down. Practice this scenario. Ride as slow as you can and still make it up the hill, or better yet, let a slower rider lead.
4. Learn how to run your bike up a hill. No matter how good of a climber you are, things still happen. Everyone has times when gravity will get the best of us and we have to put a foot down. Sometimes its fastest to grab your bike and run it up the hill rather than trying to clip in and force your way up the hill.
5. Train your perspective. Hills hurt. They are supposed to hurt. Most of the notable hills in Iceman are in the last 8 miles of the race. Ice breaker is near the very end. Train for that! Practice climbing an 8% gradient for a tenth of a mile or more at the end of your ride when your legs are cooked so you are familiar with the feeling. I also highly recommend finding some long hills or doing hill repeats to know what you are capable of and to get comfortable with being uncomfortable. For instance, 2-3 weeks before an event with a lot of climbing, I will do “Tour of fire and Ice” on Zwift which features 7 miles of climbing at an average gradient of 8%. Then, every time Im climbing a long hill in a race I remind myself that I can climb for over an hour and suddenly whatever I’m climbing doesn’t seem so bad.
The 2024 course is not released yet but here are some of the hills featured in the course the last 2 years.
Punchy:
Anitas Hill 0.08 mi 10.7% Woodchip Hill 0.05 8.6% Ice Breaker 0.07 8.4%
The Boonenberg 0.18 7.1%
Moderate length/grade:
Chadilacs Beard Zone 0.68 3.1% VASA CC Climb Ice Crusher 0.68 3.6%
Long Climb
Climb Iceman Climb 1.81 miles 1.8%
I hope this helps you feel more confident as the race approaches. Now go crush some hills!!
Thank you to our 2024 Iceman Ambassador Meg Hagerman @hagermanm
As amateur athletes, we’re a rare breed. Not only do we have to conquer the physical challenges of training and racing, but we have to do it all while balancing full-time jobs, family responsibilities, social lives, and all the other commitments that come with being a working adult in today’s world.
Finding the time to consistently train at a high level while juggling work, kids, relationships, and everything else on your plate is arguably the toughest part for me. The dedication and sacrifice required can lead even the most motivated among us to burn out, lose motivation, or throw in the towel completely.
With some creative strategies and commitment, you can absolutely slay this work-life-training balancing act. The rewards of enhanced fitness, better health, and ongoing athletic achievement are more than worth it. I find my days on the bike help me balance out the life stresses that come around!
Time management is everything! Sure, sacrifices will need to be made (bye aimless Netflix binging), but that’s the name of the game.
Start by blocking off dedicated workout times in your calendar like you would for work meetings or appointments. Literally schedule your training sessions and treat them as inviolable commitments to yourself. This was super helpful for me personally and I could sneak in mid-day breaks when it’s nice out!
During moments of free time, be purposeful about meal prep if that’s your thing, improve sleep habits (less screen time perhaps), and check off other day to day responsibilities.
If you’ve only got 60-90 minutes, you can crush an intense bike intervals session or weightlifting routine to really move the needle. Short but highly focused workouts can be incredibly productive when designed properly.
Don’t overlook opportunities for stacking workouts either. Can you squeeze in a 30 minute walk or yoga during a lunch break and follow it up with an hour ride after work? Multitasking like this allows you to fit in a ton of volume.
Get your family involved and don’t view training as something that needs to be done in isolation. In fact, finding creative ways to collaborate and include family/friends can be motivating too! On top of getting in solid workouts, you’ll reap the added benefits of quality bonding time and modeling an active lifestyle for your kids. My daughter loves to rip the trails with me. Huge win-win.
Don’t forget to cut yourself some slack occasionally. At the end of the day, we’re human beings with a lot of responsibilities and unavoidable stresses. There will inevitably be periods where training has to take a back seat due to work emergencies, family obligations, illnesses, or other unpredictable challenges.
When setbacks and unavoidable schedule disruptions pop up, don’t let it derail you completely. Adapt as best you can, reset your mindset, and formulate a plan to jump back in as soon as possible. Progress rarely follows a perfectly linear path!
Most importantly, don’t beat yourself up over temporary lapses in training. That’s a surefire way to start spiraling in a negative loop of self-criticism and lose your mojo entirely. Forgive yourself and move forward with intention.
The reality is that successfully juggling training with work and family life is an ongoing process of adjustments and recalibrations. But those of us who can master this delicate balancing act while chasing our athletic dreams will come out more resilient, and more well-rounded individuals overall.
Stay focused, keep pedaling, and don’t be afraid to carve your own unique path!
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.
Have you ever done an escape room? They’re actually quite fun! I tend to be a high anxiety person so I 100% thought I would HATE partaking in an escape room. To my surprise, it was quite the opposite! The cool thing about escape rooms is that there is a clear cut way to success – you do all the right things, you get the result you want – you escape. Some pretty good news, even if you don’t succeed, is that odds are pretty high there’s a bar in the same building as your escape room ready to serve you a cold one while you laugh off the failure. Time is up and the game keeper kindly just comes over the intercom to say you’re done and graciously comes to let you out of the little room you couldn’t figure out.
Wouldn’t it be cool if life were like an escape room? Think about it! There is one, YES ONLY ONE, correct path and you follow that to a T and guess what happens? You succeed!! And hey, maybe you don’t succeed; maybe you had a bad day at work or didn’t meet your monthly quota? Good news, your boss comes over the intercom to tell you time is up and graciously leads you down the hall where you’re served a cold one to laugh it off!
Unfortunately, life is not black and white, it is not cut and dry. There is more often many roads to success and also many ways to fail. The cool thing about life is that we are blessed with many ways to mend our tribulations, many ways to find our own little escape. Mine you ask? Biking of course! I think I love biking so much because it is a relatively controllable sport. Yeah, yeah I know you can’t control the weather or if your kids kept you up all night, but in general, you’re in control of your path to success. You control how often you saddle up, the meals you fuel your body with, the self-talk while climbing icebreaker hill – the controllables help ease my high anxiety mind. Just like that escape room, you are in control. So, take it.
Me at my first race back at 3 months postpartum: Barry Roubaix
Thank you to our 2024 Iceman Ambassador Allyson Klug @allysonklug
Look, we all get GAS (Gear Acquisition Syndrome). You’d be lying to yourself if you said you didn’t. We see a new bike and wish we could afford it. We eye a new drivetrain and dream of how much better it would make our ride. The truth is, most of us aren’t pros. Will it help us in some way? Maybe. But do we really need it? Probably not.
What I’ve found over the years with any hobby is that there will always be new gear we want. And that’s okay. What you need to keep in mind is why you want it. Will it really make a difference? It depends.
When it comes down to it, you really need to understand and know what you’re riding, inside and out. You’d be amazed at how much more that makes a difference than adding some new part.
In the world of cycling, we are bombarded with marketing left and right. It’s designed to make us want the next best thing. We have to stop and remember this. Just like when listening to your body while fueling, you need to listen and feel your bike and components. Understand what they are doing and whether you’re pushing them to their limits.
We all feel the peer pressure when people say, “Wow, I wouldn’t do it on that bike,” or “XYZ groupset is better for your bike.” We have to remember that these people are not us. They don’t ride like you do, and they don’t know your setup like you do. Just shake it off and know that until you break something or really notice that it’s not giving you the feedback you’re expecting, then maybe it might be worth getting something new or different.
So again, we all get GAS, but we have to not let it control us. Use it as a guide, not a rule. Happy riding!
Thank you to our 2024 Iceman Ambassador Gerald Gaecke @g_dub83_
During the summer many riders can get caught up in their freetime and only want to bike, which isn’t a bad thing, but taking time to relax and enjoy your summer is also important.
Being outside and letting your legs relax is a good thing to do over the summer. Even if you are going on slower rides or not riding at all, taking a break is good for us! As someone who bikes 24/7 and doesn’t catch a break I look forward to the summer, because that is when I can just go out and mess around with my friends, maybe even find new trails.
Also being able to take a break from biking all the time, or getting ready for a race can open up new opportunities for other hobbies. Finding other things to do outside of biking can be very healthy for our minds. Opening up your horizons to new locations, activities, or groups builds a healthy mindset.
Not many people realize that you can still bike places and not drive, and yes it can take longer, but being able to slow down and soak up the sun around you! Riding places can help you to calm down and not worry about pace or anything!
Also taking a free ride once a week, no strava, no garmin/wahoo, no recording the ride. Doing this can help to free your mind from getting caught up in the KOM’s and local legends.
Personally, I take the summer to relax and just train for fun! So, spend your summer relaxing and enjoying yourself. Always have fun and don’t overdo it during the offseason!!!
Thank you to our 2024 Junior Iceman Ambassador Piper Shumar @pipershumar
