Sonya Looney is a 24-Hour Solo World Champion, multi-time National Champion and legend in the ultra-endurance and stage racing MTB scene. She joined us at 24 Hours in the Old Pueblo to share what she does to train, prepare and execute at a world-class level. Tune in, get faster, and follow Sonya’s racing on her social channels @sonyalooney and through her podcast, The Sonya Looney Show.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Sonya Looney’s background
  • Where Sonya won her 24 Hour World Champion title
  • When to start eating solid food during a 24 hour race
  • Sonya’s tire choice for 24 HOP
  • Managing Lights for 24 hour races
  • A consistent pacing strategy for 24 hour racing
  • How and where should people be to aid the riders
  • Checkboxes for a team going into a 24 hour race
  • What does Sonya do when she finishes her lap
  • Hydration and nutrition on the bike
  • Pacing using your power meter
  • What to do leading up to a 24 hour race
  • Tips on Stage Racing from Sonya
  • How to recon for a stage race
  • How to adapt to heat during your training
  • How to deal with a bad day during a stage race
  • Strategies for picking a team mate
  • Advice from a pro to a joe about 24 hour racing
  • How winning the World Champs felt

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.



Why Athletes Around the World Use TrainerRoad to Get Faster

Over 9,000 reviews in the App Store. An average of 4.9 stars. The highest rating of any cycling training app. Over 16 million workouts completed and counting. 100 different training plans and over 2,000 different workouts that are used to automatically build a custom plan for your goals and experience. All because we focus on one thing: helping you get faster.

Want even more proof? Check out over 1,700 stories and FTP improvements for how TrainerRoad has helped athletes get faster and explore everything we have to make you a faster cyclist at TrainerRoad.com.

Check Out TrainerRoad


Share this Post


Ian Meintjes

Ian Meintjes is a pro enduro racer and the producer of the Ask a Cycling Coach podcast. Ian’s successful track record in cross-country and enduro racing, along with years of experience as a customer support agent have made him an expert on all things training and racing with power.