Those lactate sessions were the worst. I'd be in a lab on a turbo trainer and I'd do four 30-second efforts at 100% effort. It sounds so innocuous but the difference between 99% and 100% is huge. You can finish at 99% and you'll be hurting but if you push a tiny bit more – and that's the bit that makes the difference to your training – your legs just grind to a halt. It's like your engine is seizing up. My coach would unclip my feet and pull my leg over the saddle so I could just slide off onto a mat and curl up in a ball.

After four knee surgeries and hundreds of shots injected into my knee weekly to alleviate swelling and pain, my body is begging me to stop the pounding. My previous three surgeries were on my right knee. My most recent knee surgery took place this July and was on my left knee.

We were training 12 to 15 times a week, 50 weeks of the year. I think sometimes people see you compete at the Paralympics or other amazing places around the world and think that is what you do all the time. There is an element of that, but a lot of it is just really boring and repetitive. The vast majority of your time as an athlete is spent on the road or in the gym.

Now my job is to defend everybody. But I don’t mind. Because I travel, and I like to talk to people and really listen to them. And I have no prejudices. I figured out a long time ago that, whatever I think I know, I don’t know anything. Once I realized that, I really started learning. That’s a great strength: I know that I don’t know.

One moment, Nelson Mandela is in jail, and the next moment, he is walking, a free man. One moment, we are shackled as the oppressed of apartheid; the next, we are voting for the very first time. I was 63 when I voted for the first time in my life in the country of my birth. Nelson Mandela was 76 years of age. But it happened, it happened. It happened partly because the international community supported us. People prayed for us. People demonstrated on our behalf, especially young people. Students at universities and college campuses used to sit out in the baking sunshine to force their institutions to divest and the miracle happened. We became free because we were helped and we want to say a big “thank you” to the world. And, you can become free nonviolently.

Ultimately, it’s a man who was teaching us English Literature in what we call matricula, the last 2 years of high school. He really was quite extraordinary. When he spoke of a Shakespearean play, you almost thought that he grew up with Shakespeare! He was very good, yes. A black guy who was fantastic and gave us a deep love for literature.

It is that you know that you are standing out in this crowd because you are being carried on the shoulders of others. You know, you may have the capacity to articulate their aspirations. That is maybe something special you might have. But what is a leader without followers? I mean you would have all of these interviews and people will not — would not necessarily want to follow. No, I am a great believer in the fact that everything is corporate. Everything is corporate and you — as a leader you are one who can coax the best out of others.

I have come to realize the extraordinary capacity for evil that all of us have because we have now heard the Truth and Reconciliation Commission, and there have been revelations of horrendous atrocities that people have committed. Any and every one of us could have perpetrated those atrocities. The people who were perpetrators of the most gruesome things didn’t have horns, didn’t have tails. They were ordinary human beings like you and me. That’s the one thing. Devastating! But the other, more exhilarating than anything that I have ever experienced — and something I hadn’t expected — to discover that we have an extraordinary capacity for good. People who suffered untold misery, people who should have been riddled with bitterness, resentment and anger come to the Commission and exhibit an extraordinary magnanimity and nobility of spirit in their willingness to forgive, and to say, “Hah! Human beings actually are fundamentally good.” Human beings are fundamentally good. The aberration, in fact, is the evil one, for God created us ultimately for God, for goodness, for laughter, for joy, for compassion, for caring.

Many of us had moments when we doubted that apartheid would be defeated, certainly not in our lifetime. But, I never had that sense. I knew in a way that was unshakable, because you see, when you look at something like Good Friday, and saw God dead on the cross, nothing could have been more hopeless than Good Friday. And then, Easter happens, and whammo! Death is done to death, and Jesus breaks the shackles of death and devastation, of darkness, of evil. And, from that moment on, you see, all of us are constrained to be prisoners of hope. If God could do this with that utterly devastating thing, the desolation of a Good Friday, of the cross, well, what could stop God then from bringing good out of this great evil of apartheid? So, I never doubted that ultimately we were going to be free because ultimately, I knew there was no way in which a lie could prevail over the truth, darkness over light, death over life.

And actually now having had the advantage of the Truth and Reconciliation Commission and being able to look at some of the records of what the apartheid government was doing, the thing that is surprising to me is why so many of us survived. I mean, how is it that they did not assassinate more of us?