Ultra-Endurance Cycling Events: The Complete 24-Hour Challenge Preparation Guide

A 24-hour cycling event represents the pinnacle of ultra-endurance sport—riding continuously through an entire day and night, overcoming the triple test of sleep deprivation, muscle fatigue, and mental breakdown. Taiwan’s Twin Towers Challenge (340km, 24-hour limit) is the most famous example, while 24-hour events purely targeting laps or distance are held worldwide.

What Makes 24-Hour Events Unusual?

Beyond the Body’s Natural Recovery Limits

In a typical marathon or high-intensity event, the body can push through with sufficient energy and high adrenaline. A 24-hour event crosses this boundary:

Time Period	Physiological Changes
0-6 hours	Normal race mode, energy expenditure manageable but depleting
6-12 hours	Muscle glycogen depleted, shifting to fat-burning dominant mode
12-18 hours	Sleep deprivation begins affecting cognition and decision-making
18-24 hours	Hallucinations may occur, pain intensifies across the body

The Triple Challenge

Challenge Type	Primary Issues
Physiological Challenge	Energy replenishment, muscle pain, skin chafing
Metabolic Challenge	Maintaining a stable energy input-output balance
Psychological/Neurological Challenge	Sleep deprivation, motivation maintenance, hallucination management

Physical Training Preparation

Minimum Fitness Baseline Requirements

Ability	Minimum Requirement
Weekly riding volume	300-400km
Longest single ride	At least 200km
Overnight riding experience	At least one 8+ hour ride
FTP/Body weight	2.5W/kg or above (otherwise it will be very painful)

Specificity Training

1. Consecutive Long-Duration Rides

The training plan should include “consecutive riding days”:

• Saturday: 180-220km (8-10 hours)
• Sunday: Easy ride 80-120km (recovery)

This simulates the fatigue state of the early stages of a 24-hour event, teaching you to keep going under fatigue.

2. Night Training

Anyone who has never ridden late into the night must experience it at least 1-2 times before the event:

• Depart at 18:00 in the evening, ride until 1:00-2:00 AM
• Learn your sleepiness peak time (usually between 2-4 AM)
• Test night vision and the actual effectiveness of lighting

3. Long Rides in a Low-Calorie State (Fat Adaptation)

Beyond 12 hours of endurance, fat burning becomes the primary energy source:

• Occasionally use “fasted rides” in training (especially Zone 2, 1-2 hours)
• Teach the body to use fat when carbohydrates are insufficient

Energy Replenishment Strategy

Total Energy Calculation for 24 Hours

Riding Speed	Hourly Expenditure (Estimated)	24-Hour Total Expenditure
Low intensity (20-22km/h)	500-600 kcal	12,000-14,400 kcal
Moderate intensity (25-28km/h)	700-850 kcal	16,800-20,400 kcal

The body’s fat stores contain enough energy for several hundred kilometers, but the rate of fat burning is limited. Carbohydrate replenishment is key to maintaining speed.

Hourly carbohydrate intake target: 60-90g (using a glucose+fructose combination can reach 90-120g/hour)

Time-Phase Replenishment Strategy

Time Period	Replenishment Focus	Food Suggestions
First 6 hours	Normal riding replenishment	Energy bars, bananas, rice-based foods
6-12 hours	Increase solid foods	Rice balls, sandwiches, hot food
12-18 hours (late night)	High-carb, easy to eat	White bread, candy, chocolate milk
18-24 hours	Stay alert, small amounts frequently	Caffeinated foods, hot soup, salt replenishment

Strategic Use of Caffeine

Caffeine is the most important legal supplement for a 24-hour event:

• Don’t use it from the start: Try to avoid relying on caffeine for the first 8-10 hours
• Save it for later: Start using it late at night (after 12 hours)
• Dosage: 100-200mg each time, repeated every 3-4 hours
• Beverage choices: Black coffee, energy drinks, espresso capsules

Special Equipment Considerations

Lighting Systems

Lighting requirements for a 24-hour ride are far higher than for daily riding:

Light Type	Specification Requirements	Notes
Front light	500+ lumens, 8+ hour battery	Prepare a spare or spare batteries
Rear light	Rechargeable, 20+ hour battery	Ensuring visibility throughout the night
Helmet light	Optional, but effective late at night	Can illuminate a wider field of view

A backup power plan is critical — the front light must never suddenly run out of power.

Skin Protection

Beyond 8 hours of riding, skin chafing becomes a serious issue:

• Chamois Cream: Apply before departure and reapply midway
• Waterproof tape: For areas prone to friction (nipples, hot spots on the soles of the feet)
• Protective balm: For hands (blister prevention)

Clothing Change Plan

Temperatures drop late at night, and clothing may become soaked with sweat:

• Prepare at least 2 sets of cycling jerseys and bib shorts
• Switch to warmer layers early in the night
• Keep dry spare clothing in the support vehicle

Sleep Management

Should You Sleep Briefly?

This is the most debated strategic question in 24-hour events.

The No-Sleep Strategy (chosen by most riders):

• Maintain uninterrupted forward progress
• Use caffeine to fight off sleepiness
• Advantages: No time wasted, mentally clearer
• Disadvantages: High risk of hallucinations in the later stages

The Brief Nap Strategy (5-20 minutes):

• Take it at the peak of sleepiness (usually 2-4 AM)
• 20 minutes can significantly restore the nervous system
• Requires support vehicle assistance to set up a resting environment
• Disadvantages: May be difficult to quickly get back into riding state

Managing Hallucinations

After deep sleep deprivation (12-16 hours), mild hallucinations are normal:

• You may see “figures” by the roadside (actually plants)
• Light and shadows may be misinterpreted
• Maintain communication with your support vehicle or teammates
• If hallucinations seriously affect safety judgment, consider stopping for a brief rest

Mental Strategies

The Segment Goal Method

Thinking about 24 hours in terms of “total distance” is a recipe for collapse. Instead, use:

• Segments of 4 hours each (6 goals)
• A sense of “arrival” each time you reach the support vehicle
• Sunrise is the most important milestone (5-6 AM, the psychological turning point)

The “3 AM Rule”

Almost all 24-hour event riders agree: 3 AM is the hardest moment.

Prepare a response plan for this moment in advance:

• Know that it is temporary (dawn is only 3 hours away)
• Have a special “rescue song” to play at this time
• Arrange with your support vehicle or teammates for extra support at this specific moment

24-Hour Event Resources in Taiwan

The Twin Towers Challenge

Taiwan’s most famous quasi-24-hour (24-hour limit) challenge, already detailed in the challenge experience category.

Other Related Events

• County/City Cycling Races: Some feature long-distance relay formats
• 24-Hour Indoor Trainer Challenges (virtual events on platforms like Zwift): Low-risk 24-hour training

Post-Race Recovery

Recovery after a 24-hour ride requires special attention:

Time	Recovery Focus
Immediately after finishing	Replenish carbs + protein, avoid getting cold
Days 1-2	Adequate sleep is the top priority
Days 3-7	Light activity (walking), avoid strenuous exercise
Weeks 2-3	Begin gradually returning to light riding
Week 4+	Gradually return to normal training

Conclusion

24-hour events are not just a test of physical endurance—they are a comprehensive challenge of willpower, planning, and human support. Everyone who has completed a 24-hour ride takes away a story that cannot be fully described in words—that decision at 3 a.m. when you most want to quit but choose to keep pedaling will become an important reference point in your life.

If you’re ready, go for it—but if you’re not ready yet, build a solid foundation first. There will be more 24-hour opportunities in the future.

Related Reading

• Ultra-Distance Cycling Challenge: Pushing Physical and Mental Limits
• 24-Hour Endurance Race Training Strategies and Race Execution
• Super Cycling 24-Hour Race Nutrition Plan: Fuel Management for Non-Stop Riding
• Ultra Cycling Preparation: Challenges Over 200km