Before I can race 750km across the Karoo, I need to know exactly what I’m working with — so I head to the world renowned Sports Science Institute of South Africa in Newlands, Cape Town, for a full physiological baseline test with Reece McDonald and Mark Stevens of Science to Sport. Body composition, lactate accumulation, fat max, VO2 max, peak power — every number gets measured, and not all of them are kind. I’ve been focussed on a dramatic weight cut in the weeks leading up to this (bad idea). What follows is the 20-week countdown: the targets get set, the ego takes a hit, and the training begins.

What is the Nedbank Gravel Burn?

A 7-day, 750km+ international gravel stage race across South Africa's Great Karoo, from the Cape Epic's founder.

What is a lactate accumulation test?

A test that finds the power output where your body starts producing lactate faster than it can clear it — a key marker for endurance training.

Who is Dave training with?

Reece McDonald and Mark Stevens from Science to Sport, based at the Sports Science Institute of South Africa (SSISA) in Newlands, Cape Town.

# === CHAPTERS ===================================

0:00 — The Fear Before the Numbers

1:33 — The Weight He Already Cut

3:38 — Lactate, Fat Max & the Truth About Fuel

11:24 — Pushed to Failure: The Max Test

18:48 — Setting the Targets for 20 Weeks