How to Get Through a 24 Hour Mountain Bike Race...All the Tips, Tricks, and Info You Need to Know to Successfully Ride for 24 hours

Many people ask Joël and I how we do these crazy things? How do we ride for 24 hours?  Maybe it’s just a curious friend, a stunned coworker, or maybe someone looking to get into 24 hour racing. Regardless, there are always tons of questions.  Well, let us tell you how; let us give you some advice and share with you some of our secrets.  After racing in numerous solo 24 hour races per year and numerous years of racing them, along with a slew of top podium finishes we feel we have gotten things dialed in.  I will admit, we are still learning something new at every race; every race is a new experience that throws a new challenge at us but we have a system down that works well and can handle those challenges and adversity.

Before we get started, what 24 hour races have Joël and I done?  Just so you have an idea of what craziness we have put ourselves through and understand we have done enough of these, and won enough of these, to feel we can give tips to others.  Multiple times racing Old Pueblo, Summer Solstice, Hardcore 24, One and Done Brady’s Run, Conyers, and RVA 18 and 24 had at least one, if not both Nankmans, on the podium; and in fact many times the number one spot.

So lets break the event down into the numerous components you will face.

Basic Race Set-up
How do these events work?  It's a lap race, where riders traverse the same lap over and over and the most laps at the end of the 24 hours wins.  It can be done as one rider, called solo, or with many members as a team, where riders rotate laps.  Depending on the terrain and technical difficulty of the race, laps can range anywhere from seven to sixteen miles and take just under an hour to just over two hours.  Along the course riders will set up what is called a "pit" area. This is where a rider has all their supplies; nutrition, hydration, clothing, bike gear, etc.  Typically every lap a rider will stop at their pit area, eat, drink, clean their bike...what ever needs to be done and then head out for another lap. Somewhere along the lap is the start/finish which includes the timing area to count and time laps and where team riders switch off.

Pace Your Self 

Don’t go out too hard. A race like this certainly isn’t a sprint. It is tempting to get caught up with others at the start and push beyond your comfort zone, to let your heartrate go too high, and feel too much of a burn in those legs.  But remember, there are people on teams who are putting in max effort laps.  There are people that despite entering as solo may only be riding a few laps and then stopping.  Maybe the event also has a 6 or 12 hour category where riders aren’t riding as long. Remember, this is a long event. It’s OK to let others pass, it’s OK to get off and walk if needed, it’s OK to not sprint. Keep a good, honest, moderate, aerobic pace right from the start and that will transition into a pace that yes, it will get slower as the event goes on, but you will be able to keep riding for the entire 24 hours. Both Joël and I monitor our effort via heart rate monitor, we know our aerobic and anerobic numbers and use that as a guide of what effort to put out.

Nutrition 

This is a long time moving, and there are a lot of calories that are burned and thus a lot of calories that need to be consumed.  Nutrition is very personal, and what works for one may not work for another. But if I had to think of one broad recommendation I could make for a 24 hour race it would be to have variety.  One never knows what they are going to want, need, or what their stomach can handle at various times during the race. Other racers and even spectators will often comment that the Nankman pit area looks like a convenience store, and yes it does. But when you have two solo riders who have different tastes and needs when it comes to nutrition there is going have to be a big selection of food. Basics always at the pit area are sport nutrition items like Honey Stinger Chews, Honey Stinger Protein Bars, Honey Stinger Waffles, and gels. Non-sporting specific foods but still “snack” type of items are cheese crackers, Fig Newtons, granola bars, peanut butter filled pretzels, bananas, and Pringles.  For something a little sweet there are gummy bears and chocolate chip cookies. A good rule to follow is to eat every hour, whether that means eating every time by the pit area and/or putting something in a back pocket to eat mid-lap.  I rotate what I eat; sports nutrition type item one lap and then a “snack” type item the next lap, just to mix up the consistency and type of food my stomach has to digest. Special items, that are usually only consumed when needed, are warmed chicken broth, Boost drinks, and Coke or Monster soda. The chicken broth is usually a late night/early morning thing when it gets cold and when a sour stomach sets in. The Boost drinks are usually reserved about half and three-quarters of the way through the race, they are a good source of calories and protein and are easy to swallow and digest. Soda works great for a little pick-me-up due to the sugar and caffeine, I usual drink about half a can every few hours.  In addition to solid foods, I also add the carbohydrate mix CarboPro to some of my bottles, and drink some of it every other hour or so. Also, don’t forget electrolytes. Many of the sports nutrition products have electrolytes in them, Gatorade is in our bottles, but I always carry Endurolytes with me and will pop a few every now and then, especially if sweating a lot.  Not really "nutrition" exactly but also on the food table is our first aid kit that includes ibuprofen, chapstick, sunscreen, insect repellent, and saline eyewash. All important things to have handy during a long adventure on the bike.

Hydration 

Being dehydrated can quickly turn a good race into a terrible event.  Being that 24 hour races are lap events, it's pretty easy to make a good hydration plan.  Following the standard rule of a bottle an hour just exchanging one or two bottles every time through the pits keeps fluid levels good.  Some races will have a neutral aid station partway through a lap, and if it's really hot out I will utilize this during the hottest times of the day to grab a quick cup of water.  Being that the Nankmans do races self supported, how do we hold ourselves to the bottle an hour rule?  By filling 24 bottles per person prior to the start and keep them in a cooler.  For me, 12 sports drink mis, 12 are pain water. They are color coordinated as to which bottles have which product, so they are easy to grab and go. Other ways to get hydration; drinking chicken broth, Boost drinks, and Coke at points during the event.  

Yes or No to Sleep 

Yes or no to sleep depends on what you want out of a race. If you want to win, then not sleeping is the route you need to take. If you are racing for the experience or as a training event then sleeping may be something you can do.  As for myself and Joel not sleeping is always the goal.  Sometimes ones body is OK with that, and honestly sometimes it is not.  If I really feel I need to sleep, say for example my safety is at risk because I am so tired I can't ride, I will take a quick nap for 30 to 60 minutes.  And yes, I have slept longer.  There have been races where it's been miserably cold, I haven't felt well, injuries were bothering me so I've packed it an and slept for a few hours.  What to do if you are going to sleep? My advice if you are just taking a quick nap, say less than an hour, stay in your kit. Stay dressed, helmet on, etc and just curl up in a blanket on a chair and grab some shut eye. This way you will be a bit uncomfortable and won't want to sleep too long and you will be ready to ride as soon as waking up. If you are going to sleep longer, then clean up and change into a fresh kit.  Get comfortable.  Get some good sleep so that you will wake up refreshed and ready to ride again.

Lights 

Figure on riding between 8 and 12 hours in the dark, depending on what time of the year the race is held. That’s a good number of night laps. Night laps are my favorite. There is just something so serene and peaceful about watching the sun set and seeing the forest creatures come out.  Toads, insects, deer, raccoon, opossums, mice, and fox are all usual critters after dark. One race I saw a few coyotes directly beside the trail, scary and awesome.  So what lighting do you need to make it through all these night laps?  I can’t say enough about how amazing Lupine Lights are.  I use a Lupine Piko with 1200 lumen attached to my helmet and it is awesome. The battery is attached via a cord; the battery being easily kept in a back pocket.  Depending on what size battery and what light intensity is used a Piko can go anywhere from two to eight hours on one charge.  No matter what lighting system you choose, a helmet mounted light is best. It will allow you to see where you are looking and thus going; not just where your bike is pointed as with a bar mounted system.  In addition to the Piko, I always have a Giant Recon 900 light mounted on my bars as a back up.  Some races require a red back light, some don’t, but I always have one on just for safety purposes. Implementing a slightly different protocol, Joël uses both a Lupine Piko helmet light and a bar light at all times. Why does he prefer both lighting systems?  By keeping both lights at a lower power he can go without recharging batteries and he feels the double lights at low power gives him the best focused and broad light coverage.

Recharging and Electric 

Photo credit Sportograf Photography

After all that talk about lights, how do you recharge batteries and electronics if needed? Well first off, I have two batteries for my helmet light. That way I can just switch out when needed.  My cycling computer, a Giant NeosTrack runs for well beyond the full 24 hours on one charge, so no need to recharge that during a race.  Now what about the warmed chicken broth I mentioned in the nutrition section and the lighted pit area I will mention later, how do those happen?  The Nankmans are spoiled and always have our own electricity.  Some races have neutral generators for riders to use and we always carry multiple really long extension cords so we can plug into the generators. If there are no race supplied generators we have our own little Generac generator.  But lets say for a racer those are not an option, how does one recharge items?  Races typically have a neutral recharging station that any and all racers can use. It's typically a little ways from the pit area, maybe in a building on the property.  If using the neutral charging area, make sure to bring your charger and a powerstrip, you will need that, but you can plug into an outlet and get electricity. 

Clothing Choices 

Bring multiples of everything and don’t be afraid to pack too much. Weather conditions can vary. The aforementioned races have experienced everything from sunny and warm to below freezing.  There has been rain varying from a quick passing storm to hours and hours non-stop and even snow and hail in the desert.  In the ideal conditions I will change once; usually just after night fall.  I do this because it is when the temperatures will start to drop. I like to go into the night laps with dry clothing to help keep warm.  Other than that as temperatures and weather conditions change I will just add or subtract clothing. Lots and lots of layers and things that are easy to add and remove like arm warmers, leg warmers, and jackets.  One tip mainly for the ladies; when I change into my second kit I go from bibs to regular shorts. Yes, bibs are more comfortable and feel better to ride in. But I like shorts for the ease of removal for bathroom breaks. Especially at night when I may have on multiple layers, maybe a jacket, and a light cord going from my helmet to a back pocket. Not having to struggle with bib straps when tired is a life-saver.  Obviously don’t forget to protect against saddle sores. Chamois Butt’r is the product of choice; typically being re-applied numerous times during the event.  Other wearable items to think about are a good pair of shoes, something that you can also stand and walk in comfortably for those times off the bike.  A comfortable helmet that works well with a helmet light, and glasses for sunny, low light, and dark conditions.  Bring a few pairs of gloves of different styles and maybe even manufacturers.  If blisters start to develop changing to a different glove with different pressure points can help. 

Bike Choices 

Photo credit Sportograf Photography

Essentially having a good bike in good working order is all that matters. If your bike works, is well maintained, and is serviced just before the race you should have little to no issues. I ride a Liv Pique Advanced. It’s an full suspension XC race bike. Being full suspension it’s comfortable for all those hours in the saddle but yet as a race orientated bike it is nimble, responsive and light on the climbs. Joël rides a Giant XTC single speed.  One gear all 24 hours. Single speed and hard tail means less chance of mechanical issues.  He uses a Trust Performance fork which makes the ride efficient and smooth.  What is done to keep these racing machines running smooth the entire race?  They are maintained meticulously during the year and get a thorough pre-race tune up which typically includes new tires (tubeless set-up), new chain, and anything else that needs attention. Saucon Valley Bikes is our savior, the crew there makes sure our bikes are always in top condition.  As for during the race, a garden sprayer filled with water is in our pit area to clean the bikes if needed and chain lube is always within easy reach on the table.  A full tool kit and extra parts such as tires, tubes, chains, seat posts and saddles, cables, and grips is packed along just in case. 

Pit Set-up 

Photo credit Guy Zeh

As referenced in a previous section, this is where all supplies are set-up and ready for use. It is passed during every lap.  The Nankman pit area is to always set up directly along the course so that there is easy access and no time or energy is wasted traveling to and from the stop. This is what I would recommend.  The pit essentially is a pop-up tent (thanks Saucon Valley Bikes for always allowing the use of their tent) with tables beneath it with all the food and gear that is needed.  The Nankman pit typically has electricity, so there is a strand of Christmas lights around the tent to help with visibility at night and, lets be honest, those lights look charming.  A changing tent is set-up directly next to the pop-up tent for when changing kits or making clothing adjustments. Fresh kits and extra clothing is kept directly in the changing tent for easy access when needed. 

Support Crew 

The Nankmans are crazy, we race solo and unsupported; meaning we each race the entire race alone and have no one come with us to help.  The only support we bring to races is our dog Clifford. A Clifford snuggle is always a good way to cheer up and get motivation when things are going downhill.  Sure, time is probably wasted and lost by not having helpers to hand us things and prepare things for us, but that is just how we do it.  Of course we have each other if needed.  We motivate and cheer on the other, often riding together and helping each other if needed.  Even though we are by ourselves, the generosity of other racers, spectators, and race staff is never ending.  Others are always willing to help, and have helped, if needed. So yes, a 24 hour race can be done self-supported but many will tell you having help is better and easier. 

Pre-race Routine  

Via experience, and having learned the hard way, the night before the race can make or break you. Getting to the event site the day before is in my mind a must, and no later then late afternoon is best. This allows time to set-up the pit area, get things organized, register, check out your bike, and make sure you didn’t forget anything.  Most racers sleep in a tent at the race site the evening before; the Nankmans sleep in their campervan (known to many as the Nankvan).  Also, getting all the prep done by early evening the day before means you can then relax. Taking time to have relaxing dinner, even put your legs up and watch a movie or read a book, is an amazing stress reliever and good for the body and mind.  If most of your pit is set-up the day before the race, that means race morning you can sleep in, leisurely eat breakfast and not tax your body much.  One does not need extra mental and physical stress before riding 24 hours so making the prep as low key as possible is a big help.

Training the Body

Photo credit Apex Race Photography

Don’t think you need to go out and ride your bike for 24 hours or hundreds of miles to be ready for an event like this. Yes, there needs to have been some long rides to get prepared for riding long distances and long hours; to prep both your body and your mind.  Most people who enter a 24 hour race have done a 100 mile race and/or a 12 hour race, and those are more than sufficient to prepare.  Training is multi-faceted; the physical prep, the mental prep, and gear prep.  Physically speaking you need to train your body to be able to ride that long. Not only your legs but your upper body and even your sensitive areas to sit on a saddle that long. Do you need to be out there doing sprints and hill repeats? Only if you want to win. If just completing the event is your goal then just get out and ride.  Mental preparation includes being able to ride through boredom, discomfort, and those dark times of wanting to quit...more on this later.  Getting your gear ready means making sure your clothing is comfortable, your bike set-up is good and your lights are positioned properly. Also remember when training to work on hydration and nutrition to see what works for you. 

Training the Mind
In reality, these races are more mental than physical.  Sure, just above is all about how to get your body physically ready, which is important.  But really, when it's 3am, you are tired, you can't ride in a straight line, every thing hurts, and you feel like you need to puke it's really about your mental capacity more than anything else.  I don't know how to really explain how to train for that. Go out and ride when the weather is bad, ride through physically and mental tough times, ride when you are tired, ride when you don't really want to are all good practice.  But even with all that there will be bad times, deep dark holes you are in, and you need to bring yourself out of them. I sing songs, I talk with others, I talk to myself, I talk to my bike, I smile as much as possible and I make it through.  Joël finds listening to music helps, during the night laps he often listens to some tunes to keep him going.

What to Expect

Photo credit ALM Photo

Everything.  Expect a physical, emotional, mental, and weather roller coaster. You will feel great, and feel like crap.  You will be happy, then sad, then want to quit; and quite possibly repeat this many times.  You will be hot, sweaty, cold, wet. Muscles will hurt, feet will ache, maybe some blisters, maybe some chafing, maybe some nausea.  But no matter what, just keep trudging along. Find people to ride with, sing a song, maybe just walk for a little.  And if you are lucky enough to ride together as  husband and wife for the last lap, cross the finish line with a kiss as Joël and I always do. No better way to end a race.  And after all that...you will feel amazingly accomplished, stoked about what you just did, happy to have met your goals (or disappointed that you didn't) and be planning your next event.

Photo credit Mike Briggs

Wow, if you are still reading that was a significant amount of information .  But, a 24 hour race is a lot of riding.  It takes proper training, good preparation, a well thought out race plan, and the ability to mentally get through tough times for it to be a successful ride. So whether you want to go out and win races or just do your best at a 24 hour race, hopefully this will have given you the advice and ideas you need to reach your goals. 

- words by Jess
- with input from  Joël


Photo credit:
- the Nankmans
- Sportograph (24 Hours in the Old Pueblo)
- Mike Briggs (One and Done Brady's Run)
- ALM Photo (Hill of Truth) 
- Guy Zeh (Hard Core 24)
- Apex Race Photos (Summer Solstice)