<\/p>\n\n\n\n
When you’re training for Iceman<\/strong>, what you eat before your rides matters. A lot. This race isn’t just a cruise through the woods\u2014it’s 30 miles of relentless effort across singletrack, two-track, gravel, and more rolling climbs than your legs are ready for if you’re under-fueled.<\/p>\n\n\n\n Nailing your pre-ride nutrition now\u2014during training\u2014is how you\u2019ll build confidence, avoid bonking, and figure out what actually works for you<\/em> before race day.<\/p>\n\n\n\n As a rule of thumb, aim to eat a solid meal 60\u201390 minutes<\/strong> before your training rides. This gives your body enough time to digest without leaving you feeling sluggish or, worse, sloshy.<\/p>\n\n\n\n If you’re rolling out early or on a tight schedule, even a small snack 30 minutes<\/strong> beforehand is better than heading out running on fumes.<\/p>\n\n\n\n Whether you’re doing Sprint Intervals, Threshold, or a long weekend ride to simulate Iceman\u2019s full course effort, carbs are your main fuel source<\/strong>.<\/p>\n\n\n\n Your legs run on glycogen. Glycogen comes from carbs. Don\u2019t skip this part.<\/p>\n\n\n\n Training rides are where you rehearse what you\u2019ll do on race day\u2014including your pre-ride meal. By November, you should know exactly what sits well in your stomach, how much time you need between food and bike, and how your body responds in the cold.<\/p>\n\n\n\n Use these next few months to test, tweak, and repeat.<\/em> The Iceman course rewards preparation. The better your fueling habits now, the stronger\u2014and smoother\u2014you\u2019ll feel from mile 1 to 30.<\/p>\n\n\n\n Next up: Fueling & Hydration Strategies for Men vs. Women<\/strong><\/p>\n\n\n\n Men and women don\u2019t always fuel the same\u2014and they shouldn\u2019t. In the next post, we\u2019ll dive into how sex-specific physiology impacts fueling and hydration needs during training and racing. From hormonal shifts to sweat rates to carb utilization, we\u2019ll break down what matters and how to apply it on the bike\u2014so you\u2019re not just fueling hard, you\u2019re fueling smart<\/em>.<\/p>\n\n\n\n Gina Render is a certified Performance Nutrition Coach\u00a0that works with a variety of athletes and active individuals both locally and remotely to help them meet their goals. As a wife, mom of two teens avid mountain biker, and strength athlete, she understands the demands that come with balancing life and sport. From sport-specific fueling to general nutrition, she’s your partner and advocate to empower you to Adventure More. Contact her at gina@adventure-more.com.<\/p>\n","protected":false},"excerpt":{"rendered":" Because bonking mid-race in November is a special kind of misery. When you’re training for Iceman, what you eat before your rides matters. A lot. This race isn’t just a cruise through the woods\u2014it’s 30 miles of relentless effort across singletrack, two-track, gravel, and more rolling climbs than your legs are ready for if you’re under-fueled. … Continue reading “What to Eat Before Your Iceman Training Rides”<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[207,18],"tags":[208,69,165,72,139,141],"class_list":["post-1271","post","type-post","status-publish","format-standard","hentry","category-fuel-flow","category-training","tag-fuelflow","tag-iceman","tag-iceman-cometh-challenge","tag-kalkaska","tag-training","tag-traverse-city"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1271","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/comments?post=1271"}],"version-history":[{"count":1,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1271\/revisions"}],"predecessor-version":[{"id":1272,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1271\/revisions\/1272"}],"wp:attachment":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/media?parent=1271"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/categories?post=1271"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/tags?post=1271"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Because bonking mid-race in November is a special kind of misery.<\/em><\/p>\n\n\n\nTiming Is Everything: Eat Before You Ride, Not Just During the First Climb<\/strong><\/h3>\n\n\n\n
Fuel for the Effort: Carbs Are King<\/strong><\/h3>\n\n\n\n
Good Pre-Ride Options Based on Time:<\/h4>\n\n\n\n
Time Before Ride<\/th> What to Eat<\/th><\/tr><\/thead> 90 min+<\/td> Oatmeal with banana + nut butter, or rice and eggs with toast
<\/td><\/tr>60 min<\/td> Toast with jam + hard-boiled egg, or Greek yogurt + berries + granola
<\/td><\/tr>30 min or less
After<\/td>Banana, granola bar, fig bar, handful of pretzels, or rice cake
Keep fat and fiber low<\/strong> pre-ride to avoid GI issues
Protein shake, banana or Greek yogurt with banana
<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nAvoid These Common Mistakes<\/strong><\/h3>\n\n\n\n
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Practice Like You Race: November Is Coming<\/strong><\/h3>\n\n\n\n