Seven Deadly Sins
My Pursuit of Lance Armstrong
by David Walsh
David Walsh’s Sisyphus has finally emerged victorious over his eternal struggle with the boulder – half man, half media – named Lance Armstrong. Beautifully written, shocking, occasionally heartbreaking, often resulting in the ‘ah, of course, now that makes sense’ sigh. A vindication, indeed beacon of hope, to all real journalists eking a living out there in the nether world that professional sport has become. Ask the questions that demand asking, without fear. Cycling is a truly great sport, once a leveller, it will be all the better for the eradication of the blind romanticism, myth-making and marketing that the wearying followers of Mammon seem to pedal each and every year. Thank you David, I just wish I had said it to you when you stood almost alone. I’m awarding this book 100% just for sheer persistence!
Read this book and enjoy riding and racing your bike in 2013.
Have a warm and wonderful Christmas and a very happy New Year.
Seven Deadly Sins: My Pursuit of Lance Armstrong
Simon & Schuster UK; Hardback edition (13 Dec 2012)
Available in Hardback, iBook & Kindle
RRP £18.99 (Hardback) RRP £8.99 (Paperback) RRP £9.99 (Digital)
The Obree Way
a Training Manual for cyclists
by Graeme Obree.
Edited & Produced by: Maximise Marketing & Event Ltd & obree.com
£30 for A4 hardback
£4.64 for Amazon Kindle Edition (at time of writing)
“Training is bad for you! Training followed by rest and proper nutrition is good for you and will make you better prepared for the event you are training for.” Graeme Obree.
This manual sees the legendary Graeme Obree taking his own unique, and forgive the hyperbole, scientifically holistic, approach to the concept of training, performance and the science within – in all its forms. It is full of deep insights and ideas, the sort you that make sense as soon as you read them. If anyone has the passion, intelligence and focus to both follow this path and to achieve their goals it is Graeme. After all, as the great Robert Millar states ‘he’s got the t-shirt’. Rugby great, John Beattie, sums it up best in his forward when he says, ‘this training manual is different. It makes the complex simple and is for social cyclist as much as the elite. As you read it you hear a great mind at work, thinking the issues through. Issues easily applied to sports other than cycling.’
‘The knowledge here is extraordinary.’ John Beattie, British & Irish Lions.
This is a practical guide for cyclists new and experienced and is well served by thoughtful use of illustrations (by Elliot McIntosh, a student at Dundee University), photographs and quotes. Obree describes the book as his personal modus operandi. As much an attempt to add clarity to the often contradictory advice flooding the sport as an objective manual for the aspiring champion. Obree does offer many opinions, often based purely on his own experiences (sample size of one), but to his credit he states clearly when this is the case and usually offers a deeper insight into the formation of such statements. If only more health & fitness writers took this approach then the seemingly daily bombardment of the anecdotal would be replaced by the evidence based, and we would all be a little clearer in our approach to smoother and faster riding.
‘I hope the advice I’d of use and can make a difference to readers in some small way.’ Graeme Obree.
The books consists of thirteen chapters, fifteen if you count the conclusion and photo gallery and starts with the often overlooked question ‘what is training?‘ Obree focuses on specificity to outcome but with greater thought and flexibility than is usual, with specific focus on recovery recognition – an area I for one have often made big mistakes in! He covers, often with uncomfortable truths thrown in, group rides, solo rides, indoor, outdoor, and what a cyclist needs to think about, recognise in themselves, and to do, in order to adapt and to improve physiologically. The psychological is strongly implied and is a recurring theme throughout – assess your strengths and weaknesses, constantly.
‘… I am, dispensing with commercial sponsorship (not for the first time) and by bringing you the truth as I have analysed it and used to have the success I have had in my career.’ Graeme Obree
The essence of Obree’s message is that training is an activity that once completed, including recovery, makes you better at the activity than before you underwent ‘training’. The rest of the book sets out to help you achieve this lofty goal.
First steps, chapter two, is where Obree describes his fascination with the measurable variables of training alongside the feel of both body and mind. It explains, following a positivist scientific methodology, the need to know your bike/turbo set up and to measure and monitor your performance. Dotted throughout this and all chapters are many little gems of knowledge. The puncture prevention tips are ones I wish I hadn’t had to learn the hard – and costly – way while pulling out thorns on the road from Wigan to Ecclestone!
Chapter three focuses on bike set up; very useful geometry and equipment choices are laid out in terms of your realistic aspirations as a cyclist – reliability and cost… Ok, aerodynamics too!
‘Light, strong, cheap. Choose any two!’ Graeme Obree
Chapter four, The Turbo Session, is Obree’s homage to the equipment, the systematic, the psychological (again) and the preparation needed to perform better than you have before. As ever, there is an almost obsessive focus on on the details of performance setting, analysis and evaluation, but all presented like an affable coffee stop chat, and much better they are for this style too. Dare I say that ‘marginal gains’ may summarise the thinking here? Suddenly the thought of an hour or two on the turbo has new meaning. It has certainly helped me.
Chapter five, Training, is where I clearly felt the gulf between weekend warrior and serious, or elite, rider manifest itself. This is a chapter that is a must read if you want to improve and it certainly ticked a lot of the “I should be doing that” boxes that I have often found floating to the forefront of my thoughts while pootling about the Rhein-Sieg and Eifel (not forgetting the lanes of Essex and Wigan) but, usually, failed to implement with any consistency. I found the his critique of the seven-day training cycle very useful and have, well will (as soon as the snow melts), follow his advice as closely as I can.
“Fundamentally other riders want to talk to you on a two hour ride but the truth is if you can chat then you are wasting you time and [the] opportunity to improve.” Graeme Obree
Obree covers nutrition and hydration: pre, during and post ride, training frequency, intensity and recovery. There is a thought provoking focus on ‘real’ food as opposed to supplementation and training specificity.
Chapter six is is where Obree focus on the ubiquitous psychology of preparation. He emphasises the power of positive thinking and realistic, yet ambitious, goal setting. It is interesting to read about how Obree prepared himself mentally before some of his biggest races. However most of the psychology coved is in full agreement with current performance paradigms, think Dr. Steve Peters and his chimp paradox, but if it helps you then it is a chapter well read. One aspect Obree adds here is routine in thought processes. It’s what worked for him.
Chapter seven, the psychology of racing. As you are now aware the mind is a major player in Obree’s world. No Corinthian he. Prime motives are what are needed and it is the mind that separates the winners from the rest. A chapter for the elite racer lurking inside us all. However, much truth is written here that could benefit each and every reader, rider and racer. Visualisation played a key role in Obree’s own preparations and his rationale is explained in detail. More food for thought.
“A thought is like a thing. Everything you have and do began with a thought.” Graeme Obree
Breathing, chapter eight, is fascinating and presents a novel, at least to me, method of inhalation and exhalation when riding. Obree can be heard explaining this on Resonance FM’s Bike Show podcast from January 31, 2012. (Available via iTunes) I must admit to having had little success here – perhaps I’m always too out of breath to give it an honest go. Here’s the cycle, to give you taster, deep breath now…
– Full breath out (the most important part), Full breath in.
– half breath out, mostly breath back in.
– quarter breath out, breath back in a little.
I rarely get past the second step. Perhaps my nostril and tongue technique – also explained in the chapter – is lacking in finesse. I showed this chapter to a couple of yoga expert friends and both seemed rather impressed by the thinking, process and description. Practice makes prefect I guess… Back to the mat for me!
Chapter nine cover the act, possibly art, of pedalling. A fine chapter – it includes lots of physics so I would say that! The mystery of crank length is covered and then the best techniques to use to turn them, both in and out of the saddle are presented. The aim? To look a classy rider, oh and to improve performance.
Chapter ten is where I really feel somewhat the hypocrite through my own staggering lack of application: Stretching. All is explained from the perspective of specificity and four very useful – even I can, almost, do them – stretches are presented cover all all the major muscles used in cycling. Full colour photographs of Graeme in full stretch accompany the text.
The time trial, the race of truth, is covered, as you would expect, in minute detail in chapter eleven. Who better to learn from? The essence seems to be position, information gathering, set up, equipment selection, and rhythm. Perhaps I’ll try one, one day? They don’t hurt too much do they?
Chapter twelve sees a return to nutrition and diet. It contains a lot of good, solid sense and takes a traditional, real food approach. Obree seems to be no fan of the supplement – as his famous jam sandwich and mouthful marzipan tip will make clear. Cooking your own food from basic, healthy, ingredients is the theme, even down to the baking of your own low-sodium bread. Timing of refuelling is treated with care. Indeed, Obree treats nutrition planning as obsessively as he does training and bike set up. His success lends weight to his argument. You are what you eat.
Illness and other matters conclude the main chapters and includes minimising the chances of illness, when and when not to with and after illness, drinking and eating on the bike safely, hygiene – body and kit (several acquaintances of the road could well do with reading the kit bit!) The message is consistent with all other chapters – learn to listen, feel and respect what your body is telling you. No one would argue with its primary health care message.
The conclusion is best left to Graeme himself. His words neatly summarise the purpose of this novel, useful and, yes, fascinating, book
“Please trust me that this body of honest work is given in the best spirit, I have been the guinea-pig in e quest to refine my training on every level and I can commend it really does work. Knowledge and understanding is a constant quest. This book is not definitive and keeping an open mind on new findings and developments is not only a good thing but essential if you are serious in your search for new and better ways to improve your cycling and athletic performance.
Information is the golden thread throughout this book.
The more information you compile in relation to your preparation for any chosen event then the better prepared for your task you can become and this can make the difference between being a club rider and a world champion. My quest as an athlete was always to go into minute detail in the areas I could influence to affect the outcome to my advantage in terms of my performance. Trust me, if you take care in all aspects of your preparation and performance you will become an improved cyclist and perform better in your chosen discipline, if that is your goal.” Graeme Obree.
I’d give The Obree Way 99% for content, honesty and the fact it’s self-published!
Reviewed by: Nichiless ‘Nicky’ Dey.
Stranger in the night – dipping a toe into the dark
There’s a lot of buzz about night riding at the minute – what with the massive national increase in cycling since the summer of Wiggo and the Olympics, participation has skyrocketed both on and off road. With our balmy, breezy summer evenings, cycling through August, September and even October is perfectly do-able, but the switch to Greenwich Mean Time rather spoils the party unless you’re somewhere lit. That’s where quality lights come in – but quality can be pretty pricey. If you’ve never done it before, how are you going to know whether it works for you without taking a punt on a bunch of expensive kit. What you need is an understanding shop and an agreeable light manufacturer.
Luckily for me, I live not too far from such a shop. Run And Ride at Hednesford are literally right on the doorstep of Cannock Chase, which gives them access to miles of trails, and they took it upon themselves to hook up with Exposure Lights to put on a tryout evening – the incredibly accommodating Exposure sent along a massive crate of their finest off road light sets, and Run And Ride invited the world to pop up to Cannock one chilly November evening, where they would strap on some serious lighting kit and lead you on a night foray.
I chucked the bike in the back and packed some cycling kit in the car that morning, and headed straight up there after work. Even early on there was a decent turnout, and it was simplicity itself to get signed up. As a nightriding newbie, I put myself at their mercy as to what to try out, and was both startled and pleased to be given a Six Pack to try, a self-contained handlebar mounted light that lit up the trail not unlike a police helicopter search light. I was impressed.
Once everyone was sorted, we were split into fast and steady groups and set out for a trawl around the Chase. Having not ridden off road at night before, it was a fascinating experience – the nature of the visibility makes you hyper-focused on the spread of light before you, and it all seems much, much quicker, the flickering of shadows on uneven ground keeping you on your toes the whole time. I loved it – I can definitely do the winter cycling thing, which has opened up another six months of riding for me. Happy days.
Six Pack is an incredible bit of kit – a single unit with the battery included, on full power it’ll kick out 1800 lumens for about three hours, with medium (up to 10 hours), low (up to 24 hours) and flash settings, the indicator on the back will change colour to indicate the remaining charge, and it’ll drop itself down through the modes as it reaches the end of the battery to make sure there’s always a bit of get-you-home light in there. Riding with the Six Pack alone was great on straight or flowing tracks, with the beam plenty wide for most occasions, but when we got into the nadgery stuff, very tight and twisty, I found myself turning into corners blind, my eyes tracking the path round the next corner before I needed to turn the bars. If you only ever rode on fast, open trails, the Six Pack would be great on its own, but if you’re likely to face any tighter turns, I think you’d have to go for a helmet-mounted light as well.
I learned a lot that night – I had a great 12 mile ride out on a Thursday evening, and I found out that riding needn’t stop because the light goes. I even found a great new shop – it must have taken a lot of time and effort to organise, and thankfully they had a good turnout to reward their efforts. The staff were friendly and approachable and incredibly helpful (one poor chap in front of me had his chain snap when he got out of the saddle at speed, resulting in a big swap one way, then a big swap the other way, ending in an oddly graceful flying W into the ferns – thankfully he was fine and one of the Run And Ride crew had the chain back together, (oooo, I’m going to say about 90 seconds after the crash happened, impressive stuff), and there was no hint of a hard sell afterwards, just good banter and useful advice. There’s a reason why people are both proud and protective of their local bike shop – that’s another thing I learned, too.
Massive thanks to Run And Ride and Exposure Lights for a great evening and an extra six months riding a year!
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