Active Hobo

Winning a Cape Epic stage isn't just about fitness — it's about surviving the first 10 minutes, holding position through blind corners on rocky single track, and then having enough left to produce 1,000-watt kicks on grass after 4,000 kilojoules of work.In this breakdown, performance coach Reece McDonald pulls back the curtain on exactly what it took to win Stage 1 and Stage 6 of Cape Epic 2025. From the opening selection — 18 minutes at 6.1 watts per kilo on a 14.5% gradient — to the tactical patience of the mid-stage settle, to the breakaway on Stage 6 that came down to who could resist fatigue the longest. This is what race-winning durability looks like from the inside.Whether you're a data-driven cyclist, a coach, or just fascinated by what elite performance demands from the human body — this one will change how you watch mountain bike racing.🔗 Scicon Sports SA — https://theactivehobo.short.gy/sciconsports-discount📩 Got questions about training or performance analysis? Drop them in the comments — Reece might just answer yours next.👉 Subscribe for more stories from the world of endurance sport.00:00 — A week that kept everyone guessing00:58 — Stage 1: fresh legs, 35 teams, and the fight for position02:50 — The first selection: 6.1W/kg on a 14.5% wall04:30 — The settle: knowing when to save and when to spend05:38 — Final attacks and the race to the line06:38 — The sprint: 1,000-watt kicks on grass after 4,000kJ08:00 — Stage 6: what six days of racing does to your legs10:00 — The breakaway that broke the field13:00 — What it actually takes: durability, cadence, and years of training16:00 — How to get involved and what's next

She calls it "ruthlessly brave." Others might call it reckless. Jess Meniere has built her life around one principle - put your hand up first, figure it out later. And the consequences have been spectacular.In this episode of the Femme Series, Jess sits down with David to talk about what it really costs to chase a creative life in South African sport. From running the 13 Peaks with no training and no nutrition plan, to landing a dream career in sports photography before she even owned a camera - Jess's story is one of audacious leaps and hard landings. She opens up about the financial reality of freelancing, why she took a corporate job and immediately knew it was wrong, and the moment in Europe where an eight-day solo cycling odyssey through the Tour de Femme broke her completely. Along the way, there's a vegan cookie business born from spinal fractures, an honest conversation about what it's like being the only woman on the back of a motorbike at an event, and a triathlon that raises millions for education in South Africa.This one's for anyone who's ever been told they're not qualified enough, not strong enough, or not ready — and did it anyway.Part of the Femme Series — stories of remarkable women shaping South African cycling and beyond.🍪 Bitchy Bites — Follow Jess's vegan cookie business: @ bitchy_bites📸 Follow Jess: @ jess_meniere🎧 Follow The Active Hobo:Instagram: @theactivehoboWebsite: https://activehobo.com🏷️ Scicon Sports SA DISCOUNT: https://theactivehobo.short.gy/sciconsports-discount00:00 — Ruthlessly Brave, Fuck Around And Find Out02:29 — "How Hard Can It Be?" — 13 Peaks With Zero Prep04:37 — Landing Her Bum In The Butter At Faces06:05 — Going Freelance At 21 Without A Camera14:19 — The Only Woman On The Mountain22:20 — 250km Days And A R36K Disaster In Europe27:46 — The Crushing Reality Behind The Glamour37:42 — A Broken Back, 500 Biscuits, And Bitchy Bites42:53 — Twitch Bitchy: The 100K Cookie-Fueled Gravel Route47:04 — A Monday Marathon And A Near-Hijacking49:41 — The Three Gravel Events That Ruined Everything Else53:36 — Why Grassroots Beats Corporate58:05 — What's Next: Cedar, Epic, And Calling Cape Town

For 23 years, no all-South African team had ever stood on the top step of the Cape Epic. On Sunday, Matt Beers and Tristan Nortje of Toyota Specialized Imbuko changed that - and the entire finish line held its breath counting down the seconds.This episode is a full Cape Epic 2026 debrief from the people who lived it. Sully was behind the camera on the back of a motorbike. Cam Roach finished in the top 40 alongside 16-time finisher Ollie Munnik. Sarah Maré made the hardest call a racer can make - to stop. Together, they break down the historic men's victory, Candice Lill's long-awaited women's win after being second on the podium fige times, the team dynamics that made it all possible, and what it actually takes to survive eight days on South African soil. Plus: Pogačar vs Pidcock at Milan-San Remo, the women's race crash that sparked an important conversation, and why the ABSA Cape Epic is still putting this country on the global stage.👉 Subscribe for stories that matter 📲 Follow us:Instagram: @theactivehobo#TheActiveHobo #BreakawayPodcast00:00 — Welcome to the Breakaway00:03 — The Holy Trinity: Pogačar, Pidcock & Four Centimetres08:30 — "Women Drivers" — The Crash Commentary That Has to Stop15:15 — South Africa's Back, Baby: The Headline That Changed Everything19:17 — The Crowd Counts Down — A Moment That Rewrote History22:00 — Candice Lill: Eight Attempts and Five Second Places Later26:08 — Hailey Squared & the Art of Chipping Away27:20 — The Brands and People Behind the Winning Machine33:27 — Sarah's Decision: When Health Comes Before the Finish Line43:54 — Cam & Ollie: Piano, Piano to the Top 4048:56 — The Epic Bug, Bin Bags & 690cc War Stories52:15 — Sully on the Media Bike: Chasing Sam Gaze Downhill57:00 — Did the Women's Separate Start Work?1:05:00 — The Tour de France of Mountain Biking — Or Something Better1:11:00 — Closing Thoughts: Pride, Gratitude & What Comes Next

She calls it "ruthlessly brave." Others might call it reckless. Jess Meniere has built her life around one principle - put your hand up first, figure it out later. And the consequences have been spectacular.In this episode of the Femme Series, Jess sits down with David to talk about what it really costs to chase a creative life in South African sport. From running the 13 Peaks with no training and no nutrition plan, to landing a dream career in sports photography before she even owned a camera - Jess's story is one of audacious leaps and hard landings. She opens up about the financial reality of freelancing, why she took a corporate job and immediately knew it was wrong, and the moment in Europe where an eight-day solo cycling odyssey through the Tour de Femme broke her completely. Along the way, there's a vegan cookie business born from spinal fractures, an honest conversation about what it's like being the only woman on the back of a motorbike at an event, and a triathlon that raises millions for education in South Africa.This one's for anyone who's ever been told they're not qualified enough, not strong enough, or not ready — and did it anyway.Part of the Femme Series — stories of remarkable women shaping South African cycling and beyond.🍪 Bitchy Bites — Follow Jess's vegan cookie business: @ bitchy_bites📸 Follow Jess: @ jess_meniere🎧 Follow The Active Hobo:Instagram: @theactivehoboWebsite: https://activehobo.com🏷️ Scicon Sports SA DISCOUNT: https://theactivehobo.short.gy/sciconsports-discount00:00 — Ruthlessly Brave, Fuck Around And Find Out02:29 — "How Hard Can It Be?" — 13 Peaks With Zero Prep04:37 — Landing Her Bum In The Butter At Faces06:05 — Going Freelance At 21 Without A Camera14:19 — The Only Woman On The Mountain22:20 — 250km Days And A R36K Disaster In Europe27:46 — The Crushing Reality Behind The Glamour37:42 — A Broken Back, 500 Biscuits, And Bitchy Bites42:53 — Twitch Bitchy: The 100K Cookie-Fueled Gravel Route47:04 — A Monday Marathon And A Near-Hijacking49:41 — The Three Gravel Events That Ruined Everything Else53:36 — Why Grassroots Beats Corporate58:05 — What's Next: Cedar, Epic, And Calling Cape Town

He went to Joburg for one ride. He got dropped by a world-tour cyclist, skipped a robot or two, and came back a convert. That's where Episode 10 begins — and it only gets bigger from there.Cape Epic is underway, and the stories coming out of those trails are exactly why this race is unlike anything else on earth. Dean Hoff and Kevin Benke ran 30 kilometres with their bikes after a mechanical destroyed their race — and kept going. Tristan de Villiers and Kezia Llewellyn are in the yellow jersey, chasing what no South African pairing has ever done: win the Cape Epic. Meanwhile, Cam and Allie are out there somewhere in the peloton, laughing their heads off. Alec's on the ground. Sarah's racing. This one's personal.On the world stage: del Toro is making GC statements, Vingegaard's wardrobe is making headlines, and Van der Poel is riding like a man possessed. Milan-San Remo is around the corner — and the women's race might be the most unpredictable one-day classic in years. We also touch on Allan Hathley quietly going 13th at Tirreno and what that could mean.And then — gravel. Gallows. Garden route Giro. Roads to Desolation. If the gravel bug hasn't bitten you yet, this episode might be the one that changes that. We're a year old, Scicon has come on board, and we're just getting started.🎙️ Hosted by David & Jason | The Breakaway Podcast📸 Follow Alec's live Cape Epic coverage on Instagram: @theactivehobo🕶️ Gear up with Scicon Sports SA — 15% off https://theactivehobo.short.gy/sciconsports-discount💬 Drop your take in the comments — is Gallows South Africa's best gravel race? And can Tristan & Kezia make history?🔔 Subscribe so you don't miss our daily podcasts from the Garden route Giro.Gallows Gravel Race Link: https://www.thegallowsrace.co.za/Garden Route Giro link: https://www.gardenroutegiro.co.za/#capeepic2026 #capeepic #achievementunlocked 00:00 — The Capetonian Goes to Joburg (and Gets Schooled)11:34 — Inside the Cape Epic: Yellow Jersey, Broken Bikes & 30km On Foot16:15 — The Story That Defines What Epic Actually Means22:00 — Can a South African Pair Finally Win the Cape Epic?30:04 — Del Toro, Vingegaard's Shorts & Tour de France Signals47:08 — Women's Milan-San Remo: The Race Nobody Can Call50:37 — Allan Hathley's Quiet Statement to the World54:20 — South Africa's Gravel Season Is Here55:24 — Gallows: The Race That Breaks You in the Best Way1:00:13 — Garden Route Giro 20261:08:49 — One Year In: Scicon, Milestones & What's Coming1:11:29 — See You Out There

You've seen the numbers on the packet. 2:1 ratio. 60 grams. 90 grams per hour. Multiple transportable carbohydrates. But what does any of it actually mean — and how do you use it without blowing up your stomach on race day?In Part 2 with Reece McDonald — head of performance at Embukos and Science to Sport partner — we sit down and break race-day nutrition into language that anyone can understand. No jargon walls, no brand pushing. Just the honest, practical science behind what goes in your bottle, how concentrated it should be, what your pre-race breakfast should look like, and why the stuff you do in training matters more than anything you panic-buy the night before.If you've ever stood in your kitchen staring at a bag of race mix wondering how many scoops actually go in — this one's for you.https://www.sciencetosport.com🎙️ Missed Part 1? Watch it here: [https://youtu.be/GSd23504_04]📩 Got a nutrition question we didn't cover? Drop it in the comments or DM us — Reece is game to come back and go deeper.👉 Subscribe to The Active Hobo for stories that matter — on and off the bike.SCICON Active Hobo Discount Code:https://za.sciconsports.com/discount/ACTIVEHOBO00:00 — The Scoop Problem Nobody Talks About02:50 — Train How You Race (Or Pay For It Later)05:17 — Multiple Transportable Carbohydrates — In Plain English06:18 — The 2:1 Ratio and Why 90 Grams Is the Ceiling08:58 — Going Above 90g — Who Actually Needs That?10:03 — Gut Training: Why Racing Intensity Changes Everything11:10 — How Concentrated Should Your Bottle Actually Be?13:26 — Gels, Bars, or Bottles — Building Your Race-Day Stack16:01 — The Pre-Race Breakfast That Won't Wreck You19:20 — Bagels, Maize Meal, and Better Alternatives to Oats20:43 — The Electrolyte Trap Most Riders Fall Into22:05 — Panic Consuming: The Race-Day Mistake You Keep Making24:24 — Your Questions, Our Next Episode26:17 — Incremental, Not Experimental

💬 What sport or activity changed the direction of your life? Tell us in the comments.🔔 Subscribe — this series is just getting started.🎙️ The Active Hobo — Stories That Matter📍 Cape Town, South AfricaOver 400 career victories. Three Cape Town Cycle Tour wins. Eight gold medals in a single national track championship. Seven wins in his first season in Belgium, as a teenager from Joburg who didn't know a soul. He raced against Lance Armstrong, sprinted against Robbie McEwan, and built some of the most iconic professional cycling teams South Africa has ever seen, HSBC, Med Scheme, Bonitas, DSV, often pitching boardrooms in the morning and winning races in the afternoon.But this conversation isn't just about the wins. It's about what South African cycling was, what it lost, and what one man is trying to build back from the ground up. Malcolm now runs the DSV Shift Academy in Paarl, putting 25 kids from his community on bikes, into classrooms, and onto a path that didn't exist for them before he showed up.From BMX ramps in the suburbs to basement floors in Cologne. From the golden era of Rapport Tour and packed road closures to the silence that followed. This is the story of the most winning South African road cyclist in history. And it's only part one.CHAPTERS00:00 — Tracksuit Pants and a Bike Too Big06:00 — 200 Schoolboys on a Start Line12:00 — Eight Gold Medals in One Weekend18:00 — Break a Record, Get Sunglasses25:00 — Landing in Belgium With No Plan and No Phone32:00 — Seven Wins in Season One40:00 — The Doping Era Nobody Talks About Honestly50:00 — Winning Is Not Everything58:00 — The HSBC Pitch That Changed Everything1:08:00 — Racing Against Lance, McEwan, and the Best in the World1:18:00 — The Rapport Tour and the Glory Days Nobody Remembers1:28:00 — Nick White, Jock Green, and the Lotto Hat1:38:00 — From Rider to Team Boss to Rival1:50:00 — When Doug Ryder Left a Void2:00:00 — Why He Walked Away From Pro Racing2:08:00 — 25 Kids, Six Containers, and a Velodrome in Paarl2:18:00 — The High-Speed Police Officer2:28:00 — Criteriums, Leagues, and Fixing the Media Problem2:38:00 — Put Your Money Back Into This Sport

🔔 Subscribe and turn on notifications so you don't miss our daily Epic coverage dropping next week.💬 Tell us — what's your "almost" moment? The time you were so close you could taste it. Drop it in the comments.📲 Got a story from Epic? Come find Cam, Sarah, or Alec on the route. That's why we're there.A world tour rider stopped Cam at Strade Bianche and asked how to get on this podcast. That's not the only thing that caught us off guard this week.Lisa Iterate finally broke through at the Cape Town Cycle Tour — after years of seconds and thirds, she stood on top in front of 28,000 riders. Ryan Gibbons used world tour-level tactics to take the men's race in a sprint that nearly slipped away from Jayden Lill at the line. Meanwhile, Cam just got back from his first behind-the-scenes experience at Strade Bianche with Team Q36.5, where Tadej Pogačar soloed 80km to victory and reminded everyone why the sport can't look away — even when one man is rewriting the rules. And we break down why women's racing, both locally and internationally, is delivering the most compelling action in the peloton right now.Then we turn all our energy to Sunday. Cape Epic starts in five days. Sarah's battling nerves and flashbacks from the one year she didn't finish. Cam just landed from Italy and hasn't touched his bike in a week. The stages are longer than ever. And Alec just got a media pass — so we're going all in to bring you the stories from the dirt.🕐 CHAPTERS:00:00 — We're Back, Cam Shaved, and Epic Is Coming03:30 — Cape Town Cycle Tour: The Women's Race That Had Everything10:00 — Lisa's Breakthrough — Years of Seconds, One Massive Win13:00 — Ryan Gibbons Takes It — World Tour Tactics on Home Soil17:00 — Jayden Lill: The Kid Who Nearly Clipped Him on the Line19:30 — Crashes, Chaos and the Chappies Wipeout21:00 — Riding With Malcolm Lange — A Legend in Your Group24:00 — 28,000 Riders, UCI Medals, and Why This Race Matters26:00 — Strade Bianche: Cam Goes Behind the Curtain at World Tour Level30:00 — Pogačar Solos 80km — Is Dominance Good for Cycling?35:00 — The Women's Strade Bianche Finish That Gave Us Goosebumps39:00 — A World Tour Pro Asked to Be on This Podcast42:00 — Cape Epic Preview: Longer Stages, Old-School Routes & Foot-and-Mouth Detours47:00 — The Queen Stage Through Lawrenceford50:00 — Sarah's Unfinished Business & the Stage That Haunts Her53:00 — Final Nerves, Race Prep Tips & See You on the Start Line🔔 Subscribe and turn on notifications so you don't miss our daily Epic coverage dropping next week.💬 Tell us — what's your "almost" moment? The time you were so close you could taste it. Drop it in the comments.📲 Got a story from Epic? Come find Cam, Sarah, or Alec on the route. That's why we're there.

He wasn't good at catching a ball. He wasn't good at sitting still in class. But put him on a bike and something switched!David George represented South Africa at three Olympic Games, won the country's first Commonwealth Games cycling medal, stood on the podium at World Championships, and raced for one of the most iconic teams in professional cycling history. And almost nobody in South Africa knows his name.This is one of the most honest, layered conversations we've ever had on The Active Hobo. From a childhood in Cape Town's southern suburbs to the basements of Europe, from the highest stage in world sport to losing it all and starting from absolute zero.00:00 — The Kid Who Won Barefoot05:30 — Drawing Bikes in Class12:00 — Tandems, Track Nights, and the Golden Days22:00 — The First Breakaway That Changed Everything30:00 — A Record Broken in a Shed in Leicester38:00 — Faxing Your Future to Europe45:00 — The Medal Nobody Expected55:00 — Basements, Dogshit Bikes, and Marginal Losses1:05:00 — Inside the Most Famous Team in Cycling1:15:00 — Three Olympics and a Growing Frustration1:22:00 — Mountain Biking and Being a Kid Again1:30:00 — The Day It All Went to Zero1:38:00 — A Bike Shop Next to a Urinal Wall1:48:00 — Covid, the Boom, and the Bust1:58:00 — The Hook — Why People Walk Through His Door2:08:00 — South Africa's Golden Era Right Now2:20:00 — The Super Team That Should Exist2:30:00 — The Hero Series Begins

The Iconic Series begins with a name that carries real weight in South African cycling: Nic White.In this first episode, we sit down with one of the sport’s most respected and influential figures to unpack a career filled with legendary stories, hard racing, unforgettable wins, and a deep love for the bicycle itself. From the old Joburg racing scene to European cobbled classics, Morocco, HSBC, Microsoft, and the evolution of South African cycling, Nic shares the kind of perspective you rarely get in one conversation.This is more than a podcast about results. It’s about the culture, the characters, the suffering, the freedom, and the journey that helped shape an era.