In this monologue, the presenter outlines a comprehensive approach to preparing for, executing, and recovering from a demanding 40‑mile cycling ride, especially in hot, humid conditions. He details pre‑ride protocols such as fasting, consuming two tablespoons of MCT oil for rapid ketone fuel, and mixing a high‑mineral electrolyte drink (magnesium, calcium, potassium, sodium chloride) with micronized creatine. During the ride he describes a hydration strategy that combines a 750 ml electrolyte‑rich bottle, on‑the‑road water and electrolyte sachets, and heat‑management tactics like a cycling cap. Post‑ride, he emphasizes the need for strength and impact work (pull‑ups, push‑ups, rebounding, brisk walking) to preserve bone density, muscle mass, and testosterone, noting that exclusive cycling can lead to brittle bones and hormonal decline. He advocates a low‑carbohydrate, fat‑and‑ketone‑centric diet, arguing that the sports‑food industry’s carbohydrate recommendations are misguided. Creatine supplementation—particularly micronized creatine—is highlighted for its benefits to muscle retention, cognitive function, and menopausal women, counteracting the muscle‑to‑glucose conversion that drives waist‑gain. Throughout, he weaves personal experience (competitive running and cycling for decades, now 58 years old) to illustrate how these practices support longevity and performance.
Chapters
In this video, I want to talk about exercise. Whatever exercise it is that you're doing, whether it's cardio or a good HIIT session, weightlifting, pumping iron, whatever it might be, there's always something you've got to do before, during, and after. So I'm going to go for a ride now. I'm probably going to ride about 40 miles. And it's not just about riding, it's about riding 40 miles. It's about riding 40 miles at a certain heart rate. It's about riding 40 miles with a certain amount of elevation. In other words, the amount of meters that you gain on your ride. So in this ride of 40 miles, I'd probably gain about 3,000 to 4,000 foot in climbing. So that's about, I don't know, maybe that's a bit much. No, it's about 3,000 foot that I'll be riding uphill. So that's about 1,200 meters in climbing, which is quite hard. So in other words, this is going to be a hard ride. It's very hot outside here in the southern hemisphere. It's summer at the moment. I live in an area which is very similar to Florida in the US. So it's hot, humid. Yesterday when I rode, my temperature on my bike computer, my Garmin, went up to 37.5 degrees Celsius, which is like 110 degrees Fahrenheit. It's like extremely hot here. So, so here's the deal. Electrolytes are the major thing here. So in my bottle, this is going to be my riding bottle. I've got 750 milliliters of water. And it's got Electrolytes in it, so it's got about 400 milligrams of magnesium. It's got about 1,000 milligrams or 900 milligrams of calcium. I've got about 750 milligrams, even more than that, about 1,500 milligrams of potassium and 1,500 milligrams of sodium chloride. In other words, pink Himalayan salt, and there's a bunch of trace minerals in there. I also put two scoops of micronized creatine. In my bottle. Micronized is much better than the usual creatine that you get on the shelf. So micronized means the particles have been spun in a machine so that they become very, very small and very, very powdery. And that makes your body absorb it a lot easier, doesn't get stuck in the kidneys. And so that's the deal with what I have in my bottle. So before I go ride, what I do is I mix a bottle Smaller than that, it's about that big. And I put 2 scoops of electrolytes in there, which is the same as what I've got in here. I put 2 scoops of this stuff, which is amino acids, like essential amino acids. So it has 9 essential amino acids in there. These are the electrolytes that I use for research. This is our brand. So it has those amounts that I spoke about earlier in there. I drink this in the morning as well with a scoop of electrolytes when it's hot like this. That's what we call CalMag. So it's a calcium, magnesium, potassium drink, helps calm the nerves and all sorts of other things. And this is a general everyday type of electrolyte that we have. So it's got a lot more potassium than sodium chloride. So this is what I do. Before I ride, and then after I ride. So when I'm riding, 750 milliliters, a bottle like this, won't be enough for a 40-mile ride. I'll have to stop somewhere along the way and buy. I normally buy a 500 milliliter sparkling water, fizzy water, spring water, and a 500 meter, a 500 milliliter. Bottle of still water. I carry a sachet like this with me, which is our electrolytes again, so it's the same as this one here, just in a sachet, and I carry one of those and I put it in my bottle at that point, and that normally keeps me pretty hydrated. When it's very sunny, today's a bit overcast, Still very humid. We've got like 80 to 90% humidity here today. I normally wear a cycling cap backwards so it covers my neck. I find that that makes a massive difference when it comes to like being able to handle the heat because I've noticed as I've gotten older, like I'm 58 now, as I've gotten older, it's become harder and harder for me to tolerate the heat. Probably got something to do with my thyroid that's very fast. I'm always trying to keep my thyroid from being so fast, I get a bit of a hyperthyroid because I exercise so much. My metabolism has always been very fast as I've grown up. So, I try to make sure that I also keep a lot of energy in my body. So, I run off fat, obviously. I don't run on carbohydrates at all. So, I go out on a ride fasted. I don't eat. I haven't eaten breakfast. I ate dinner last night. That was the last time I ate. I'm going to go do 40 miles now, fasted. I'll probably eat lunch when I get back, but before I go, I also take a good 2 tablespoons of MCT oil, medium-chain triglycerides. So, that means that medium-chain triglycerides, the fat particles in there are the correct size for them to bypass your liver, so your liver doesn't have to do any processing of the fats that you're eating. Okay. The gallbladder and the bile doesn't have to do any processing of the fats that you're eating. It goes in at exactly the right size so that it can be absorbed through the intestinal walls in the small intestine and absorbed as energy, and it turns straight to ketones. So, it's wonderful stuff, and that gives me rocket fuel. For me, I always call it my rocket fuel. I carry it in a little amber glass bottle in my pocket, and I take it out, screw it open, drink it down. Wow. While I'm riding, so these are all the things that I do in order to be able to exercise. I've been exercising all my life. It's something that I I know instinctively ever since I was like a four-year-old kid. I used to go running with my dad, obviously a lot slower than he would want to. But I used to I used to run with my dad, and I ran competitively all the way through school. I I even won. The national championships on multiple occasions in different events from the 800 meters through to cross-country. And then I took up cycling later on in life. And I've been cycling for about 30 years now. I'm a competitive cyclist. I wouldn't say I'm the best, but I can hold my own. So I'm very much into knowing what it takes to be able to run this body properly, but also be healthy. So like, for instance, with cycling, You become very, very your your your bones become very brittle because there's no impact in cycling. So I like to go and do some impact type of stuff like rebounding or something, or go for a brisk walk. But I also I also do things like pull-ups and push-ups and planking and those kinds of things. So I don't always only cycle because that's not good for one. You'll find that guys who only cycle, their testosterone plummets and they become very skinny and bony. So I like to keep a little bit of muscle on my body because that's an indicator of good health. And I also like to make sure that my bones are nice and dense. So I hope you liked the video, and I hope it gives you a bit of an idea of what you should be doing as you get older in exercise. Just one point on doing more kind of HIIT, you know, high-intensity interval training: you've got to know that you've you've you've the in order to build muscle, you've got to supplement with something. It's like you're not going to get everything from your food. Your food. is very, very bland these days. It doesn't have the nutrients that you want and that you need. So, you need to supplement with various things like the electrolytes and so on. And I do that. And I also use creatine, especially good for cognitive ability, muscle building, and especially good for if you're an older woman and gone into menopause or gone through menopause. Creatine is something you want to do because your body is going to start draining protein out of your muscles and turning it into glucose. And that's why you'll find menopausal women tend to put on weight around their waist and they lose that hourglass figure when they go through menopause. And that's because it's taking the, the muscle mass out of their thighs normally and their buttocks, and it's turning it into glucose, turning it into fat, and placing it around your waist. Creatine helps to keep that muscle mass. So, um, get the micronized version. We also have a micronized version if you're looking for it in South Africa. And that's pretty much it for if you are aging, or even if you're younger. You know, if you're younger and you're exercising, don't pile the carbohydrates in. You're going to ruin your body for later life. Don't do that. You don't need the amount of carbohydrates that the sports Food industry is telling you you need. It is absolute garbage. You run your body on fat. You will find that you are far better running your body on fat and ketones than running your body on carbohydrates. Your body was not meant to run on carbohydrates, and it's definitely not the 120 grams per hour that these guys in the food industry are telling you you need to do. All right, cool. I hope you got something out of this video, and I'll see you in the next one.
