Taiwan Ultramarathon (24-Hour Race) Preparation and In-Race Strategies

Introduction

Among ultramarathons, the 24-hour timed race is one of the most unique formats—runners loop a course within a set time, with total distance determining the winner, rather than finishing time over a fixed distance. In recent years, Taiwan has hosted numerous such events, including races in Taroko, Taichung, and track loop races in various counties and cities, attracting a growing number of endurance sports enthusiasts to take on the challenge. To set a personal best mileage within 24 hours, the level of preparation required far exceeds that of a standard marathon.

Training Planning: Core Principles for Ultramarathon Preparation

The preparation period for a 24-hour race should ideally last at least 20–24 weeks, with training volume gradually building to 80–120 kilometers per week, while incorporating the following specific workouts:

During the preparation period, you must deliberately practice “running under fatigue”—don’t wait until you’re fully recovered before every training session. This allows the body to adapt to the prolonged fatigue state of the race.

Pre-Race Preparation: Gear and Nutrition Planning

Ultramarathon gear requirements are far more complex than those of a standard marathon:

Essential Gear Checklist:

• At least two pairs of racing shoes (for mid-race changes)—feet swell after prolonged running, so leave half a size of extra room
• Multiple sets of running clothing, changed every 6–8 hours to prevent skin chafing
• Headlamp (with spare batteries) and reflective vest
• Personal aid station supplies: energy gels, salt tablets, real food (sweet potatoes, rice balls, bananas)
• First-aid items: petroleum jelly (anti-chafing), kinesiology tape, blister patches

Nutrition Timing Plan:

• Consume 200–300 calories per hour (adjusted based on intensity)
• Replenish fluids every 20–30 minutes, including electrolytes
• Consume “real food” every 3–4 hours to maintain a sense of fullness
• Take salt tablets every 1–2 hours to prevent hyponatremia

In-Race Strategy: Managing the 24 Hours in Phases

Phase 1 (Hours 0–8): Conservative Start

Runners often start too fast due to excitement and cooler weather—this is the most common fatal mistake in 24-hour races. During the first 8 hours, maintain a pace slightly slower than your comfortable pace, using a conversational intensity as the benchmark. Record your time each lap, and if you find yourself ahead of plan, actively slow down.

Phase 2 (Hours 8–16): Nighttime Management

Nighttime is the most difficult period of an ultramarathon, as the body’s circadian rhythm peaks sleepiness between 2–4 AM. Coping strategies:

• Schedule a 20–30 minute “strategic power nap”—research shows that running efficiency improves significantly after a brief rest
• Consume caffeine (coffee or caffeine gels) around midnight to delay drowsiness
• Change into dry clothing; the psychological freshness can effectively boost morale

Phase 3 (Hours 16–24): Final Push

With 8 hours remaining, decide whether to increase your pace based on remaining energy. If your accumulated mileage is on track, maintaining a steady rhythm is sufficient; if you want to push for more distance, try a gradual acceleration in the final 2 hours.

Mental Strategies: Thinking Tools to Transcend Fatigue

Completing an ultramarathon is 70% mental:

• Segment Goals: Don’t think about 24 hours—instead, think “just 5 more kilometers” or “make it to the next aid station”
• Rituals: Perform fixed actions during each aid stop (such as changing shoes, changing clothes, taking a selfie) to reset your mental state
• Support System: Inform family or friends of your plan; their encouragement during the race has a significant effect
• Mindful Running: Focus on your breath and footsteps, without anticipating future pain

Practical Advice

• For loop races, use a GPS watch to record each lap time rather than relying on feel
• Rest fully in the week before the race; avoid any high-intensity training
• Prepare a weather contingency plan: Taiwan ultramarathons often encounter sudden temperature drops or unexpected rain
• Having a pacer can significantly improve performance in the latter stages—if race rules allow, make good use of one

Conclusion

The 24-hour ultramarathon is the ultimate test of human endurance, but it is not an unattainable dream. With systematic preparation training, meticulous in-race strategy planning, and strong mental resilience, more and more Taiwanese runners are finding meaning in pushing past their limits in this extreme sport.

Related Reading

• Long-Term Planning for Ultramarathon Preparation: Mileage Accumulation Strategies Over 6+ Months
• Ultramarathon Basics: Transitioning from Marathon to 50K/100K Training
• Ultramarathon Pre-Race Preparation: Complete Guide to Gear Checklist and Training Cycles for Taiwan’s 100K Races
• Training Strategies and Race Execution for 24-Hour Endurance Events