Intervals.icu (aka “Intervals RCU”) started as one developer’s side project to analyze torque intervals… and quietly grew into a serious training-analysis platform used by over 120,000 monthly active athletes. In this episode, we sit down with David, the founder, to unpack the full origin story—and what it takes to scale a niche endurance product into something the pro world starts paying attention to. 

We talk cycling progression (and why he’s chasing an age-group win at the Cape Town Cycle Tour), power-meter accuracy, and how Intervals pulls data from platforms like Garmin and Strava—plus the realities of building on APIs with shifting rules. David also breaks down what “serious” teams care about (kilojoules, durability after 2,000+ kJ, nutrition modeling), why he runs major parts of the infrastructure on real hardware (not just cloud), and how the platform evolved from evenings and early mornings into a full-time business supporting a small team.

Cape Town bike shop stories don’t get more real than this. John O’Connor shares how he went all-in on a small storefront in town—after being told he “won’t last three months” —and how that decision helped shape a huge part of Cape Town’s cycling culture.

John takes us back to 2009: the move from the Tiger Valley area, the risk of using what was left in their bond, finding the spot in the rain, and backing his gut when the “smart” advice said don’t do it  . From there, we go deep into what’s changed in the sport—especially gravel—plus the hard-earned lessons you only get after decades in the industry.

0:00 Intro 

5:42 Bike touring lessons: safety, punctures, staying smart 

7:05 Cycling community: how the shop introduced him to everyone 

7:49 The shop origin story (how it started after liquidation) 

8:39 Finding the spot in the rain + “pitching” the landlord 

10:06 “They said you won’t last 3 months” — surviving the early rent pressure 

15:06 The day-to-day reality of running the shop (logistics, grind, consistency)

16:34 The cycling boom: what changed and how demand exploded

18:51 Old-school road racing culture (why it worked, why it was special)

21:36 Malcolm Lange + the SA circuit / racing memories

26:44 Double Century: how it started and why it exists 

31:30 Tandem with his daughter + Cape Town Cycle Tour reflections 

35:03 Southside Cycles + women showing up in a big way 

36:49 Trends in cycling (where bikes and the culture are going) 

42:06 Bikepacking story: Caledon → Riviersonderend (heat, storms, learning) 

46:22 GravelBurn 2025: route breakdown + “Hospital Bend” moments 

1:02:19 Riding in Europe: Alps climbs + what it teaches you 

1:08:07 Savage Tuesday, cycling groups, and the Coates battle 

1:09:35 Final thoughts + wrap 

What does it take for a Cape Town motocross kid that championed the coaching game and led multiple SA champs to become one of the leading performance brains behind UAE Team Emirates and Red Bull – BORA – hansgrohe? In this episode, John Wakefield—director of coaching, sports science and technical development at Red Bull – BORA – hansgrohe—unpacks the wild, unplanned journey from local tracks and garage coaching to testing WorldTour riders in a Sheik’s private gym and shaping grand tour contenders.

John shares how a bad injury pushed him from racing to coaching, the early days of building Science to Sport with Jeroen, and the “we’re going to take over the world” mentality that took two South Africans into the very top tier of pro cycling. We get into how UAE rebuilt its performance structure before its Tour de France breakthrough, how the Bora Hansgrohe → Red Bull – BORA – hansgrohe evolution changed the game, and what it’s really like living out of hotels for 160 days a year while trying to keep riders healthy, fast and winning.

You’ll also hear honest stories about brutal interviews, being thrown into high-pressure testing days in Abu Dhabi, handling difficult personalities inside WorldTour teams, flirting with burnout, and why John still gets his biggest kick from a domestique nailing their job or a development rider stepping onto a podium. If you love pro cycling, performance, or underdog South African stories punching in the big leagues, this one’s for you.

00:00 – Intro: Springboks, Saturdays & who is John Wakefield

02:22 – Present day: Red Bull – BORA – hansgrohe & life in Andorra

04:40 – Growing up in Cape Town & school sport

05:09 – Surfing, speed and discovering motocross

06:41 – Injuries, rehab & first road bike with Jeroen Swart

11:29 – Starting Science to Sport & the first 20 athletes

17:27 – Taking Science to Sport to Girona & Europe

20:49 – The UAE Team Emirates phone call & N1 roadside interview

31:22 – Burnout, stepping away & why he almost left pro teams

37:13 – Inside UAE’s rebuild and the structure behind a Tour win

39:31 – Why South Africans are more world-class than they think

44:23 – From BORA to Red Bull – BORA – hansgrohe: culture, budget & pressure

56:52 – Purpose, underdogs & what success means to John

What happens when a few friends in Cape Town decide cycling shouldn’t be lonely, intimidating, or only for “serious” racers? In this episode we sit down with the founders of Let’s Ride, a fast-growing community cycling crew rolling out from Rondebosch Common every Sunday and proving that vibes, safety and belonging matter more than fancy bikes.

You’ll hear how a R300 Facebook Marketplace bib-short deal, an emotional wake-up call after losing a friend, and a 100-kg weight-loss journey all collided to spark a movement. The guys share how Let’s Ride went from four mates on a WhatsApp group in 2024 to a 20–30 rider bunch, why they keep the pace accessible (around 24–28 km/h), and how they’re creating a space where no one gets mocked for “cheap kit”, dropped on a climb, or left alone after a crash. They talk safety in numbers on Cape Town roads, the “no club kit” rule, and their dream of becoming the city’s biggest community cycling group without losing the relaxed, fun, non-FTP-obsessed culture that makes Sundays feel like therapy on two wheels.

What starts as a gift meant to nudge Farhad into endurance sports – a single cycling helmet – turns into a life-changing journey that now shapes one of South Africa’s most loved races, the Old Mutual Wealth Double Century. In this episode Farhad shares how a persistent colleague, a tragic diagnosis, and a growing love for endurance sport pulled him deep into cycling, community, purpose and the most important race on all our calendars.

You’ll hear how he went from “team sports only” to Joberg2c, road races and Zwift sessions, why the Old Mutual Double Century became his favourite race on the calendar, and how Old Mutual ended up as title sponsor. Farhad unpacks what the DC really means for riders, small towns, schools and marshals along the route – and why the brand cares more about community and memory than hard lead numbers. We also get into the infamous DC subplots: savage team tactics, the KOTAS rivalry, and the growing wave of corporate and mixed teams using the event as their year-end event.

Thank you for your time and all do for our sport and community Farhad.

What happens when a bunch of Atlantic Seaboard savages, a charity foundation, and a 200 km sufferfest collide? In this episode we sit down with the founders of House of 12 – the loud new kids on the block who’ve gone from “outsiders” on the Savage rides to one of the most talked-about DC teams on the seaboard.

They unpack where House of 12 actually came from, how a small charity foundation became the platform for the team, and why they care just as much about banter and chaos as they do about watts and results. From old WhatsApp group names to the meaning behind the rainbow kit, they explain how the whole project came together in a matter of days – name, design, team, and all.

We get into DC strategy (and anti-strategy), why drafting ethics spark such strong opinions, how far they’ll go to avoid “cheating to win”, and what it feels like lining up seedings-wise against stacked outfits like ECC, LPC and Savage. There are bold predictions, reverse-podium jokes, and even a wager involving road captains, underpants and a very public team ride if things go wrong.

Gravel Burn 2025 pushed riders to the edge of what’s possible on a gravel bike. In this raw debrief, Aaron sits down with David to unpack what really happened out there: from African “champagne gravel” that feels like technical MTB anywhere else, to days of corrugations, hail, heat, and howling winds that literally blew pro riders off their bikes.

Fresh insights from Aaron who is now back in the UK, he takes us through the reality of a seven-day gravel stage race in South Africa: the brutal descents, endless washboard, shockingly unpredictable weather, and the mental battle of waking up each morning knowing what’s still to come. He explains why he told the organisers not to “dumb down” the route, why African gravel is on a whole new level, and how those war stories earned around the campfire might be the real magic of Gravel Burn.

You’ll also hear a deep dive into bike choice and setup for Gravel Burn: what worked, what didn’t, and what Aaron would change next time. From tire width, inserts and suspension forks, to bar/stem choices, torque checks and chain catchers, this is a masterclass in future-proofing your gravel bike for truly gnarly terrain. Then they move into the softer side: world-class catering, shared tents with world-tour pros like Tom Pidcock, and the unique way this event puts everyday riders shoulder-to-shoulder with some of the biggest names in the sport.

If you’ve ever stood at the edge of something bigger than you—new team, new league, new level—and wondered, “Do I have the courage to go again?” this conversation with Sarah Hill is your blueprint.

Sarah’s story is a full-send masterclass: a Joburg lady raised on school-sport intensity, a rower who learned discipline the hard way, a mountain biker who taught herself to fly—and a pro who had the courage to step back, rebuild, and return sharper. She breaks down the mindset that turns fear into fuel, why team culture can resurrect a career, how to train for stage racing without breaking your body, and the exact moments that flipped the switch from “I hope I can” to “I know I will.”

Expect the kind of honesty that makes you sit closer to your screen: the Wines2Wales moment that felt like a private victory, learning to “send” downhill (yes, including a road gap), and the practical habits—nutrition, recovery, confidence reps—that separate good from great. If you’re an athlete, creator, or anyone climbing back from a setback, this episode will light a fire under your goals.

01:14 Pro season & team context

01:37 Back with Efficient Infinity

05:03 Growing up: East London → Joburg

09:43 School sports & identity

11:10 Coach steers to rowing

22:16 Wines2Wales turning point

49:24 Learning to send: DH & the road gap

51:20 US college path (Lees-McRae → Brevard)

58:59 Nationals omnium title

1:30:48 Fueling the engine: training & nutrition

1:42:52 Looking ahead

00:00 – Cold open

08:30 – East Africa opportunity: zones, free trade, and growth vs. Europe

12:30 – Cape Town Cycle Tour: finances, sponsorship droughts, and recovery

17:30 – Global cycling headwinds & why formats must evolve

20:30 – A life changed by cycling: DC culture, move to Cape Town, purpose

28:00 – Why fun rides vanished: 2010 safety act, compliance costs, risk

36:00 – Prize money vs. media value; TV rights reality

41:00 – Cavendish, Armstrong & the solidarity ride (fires year)

47:00 – Rebuilding the ecosystem: short routes, youth on-ramps, coffee stops

53:00 – E-bikes: perception vs. actual incident data

57:00 – Deep South road closures, traffic constraints & what could work next

1:02:00 – Inclusivity, new demographics, and where SA cycling can go from here

We dig into the cost of compliance, the role of PPA, prize-money vs. media reality, the DC culture, e-bikes, short routes, and practical ways to rebuild the fun-ride ecosystem in Cape Town. You’ll also hear wild behind-the-scenes moments.

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