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.
Bicycling Science, 3rd Edition
Everything you wanted to know about the bicycle but were too afraid to ask
David Gordon Wilson is British born Professor of Mechanical Engineering Emeritus at the Massachusetts Institute of Technology. He is the co-author of the first two editions of Bicycling Science and was the editor of the journal Human Power from 1994 to 2002.
This book covers the history of human powered vehicles and, as the title suggests, focuses firmly on the bicycle. It is a text in three parts: I Human Power, II Some Bicycle Physics and III Human-Powered vehicles and machines. Each of which can read independently of the others.
The third edition’s (2004) first section, I, ‘Human Power’ opens with a very informative and myth-dispelling addition to the growing canon covering the history of the bicycle. It is a short but authoritative supplement with diagrams and photographs smartly selected and well positioned to support the text. Rather refreshingly all claims, throughout the book, are fully referenced to allow the reader to delve deeper should they so wish along with a recommended reading suggestion here and there (is that a ‘get a life, Dey’ I hear from my ever loving partner!) For the more evangelical bicycle advocate there is a brief but telling list of ‘new’ technologies born from bicycle design, engineering and use; leading the way is the mass production and use of ball bearings with the oft-neglected good-roads movement also getting a mention – topical as the latter is today. Chapter one also covers, in sufficient detail for all but the expert, Human Power Generation. This encapsulates bicycle focused physiology (how energy gets to the muscles of a rider), biomechanics (how the muscle produce power at the pedals) and should, the author states, ‘allow the reader to feel qualified to absorb the main conclusions of the research papers in this area.’ It is essentially a well written literature review and I for one felt a little daunted at times but quickly discovered my research reading skills were revving back up to speed. The counter-intuitive description of ‘the timing and direction of foot force, choice of crank length, the effect of saddle height and gear ratio, and where to stand up or ‘bounce’ the upper body’ are all treated in depth and supported by evidence based research, with the tradition of the philosophical ever present. For the more competitive cyclist there is a very useful treatment covering the measurements of human power output, how to describe pedalling performance quantitatively and a very useful presentation into critical power using power-duration curves along with detailed pedal-force data and graphs. Non-round chainwheels also receive useful coverage, another highly topical debate in the age of Wiggo. There is a closing piece on the thermal effects of cycling. Again one only needs to observe the top riders and teams to see this science trickling in and, not before time, replacing much erroneous traditional methods. The conclusion to the chapter reads like a British Cycling ‘marginal gains’ to do list and the eight pages of academic references tell you all you need to know about the diligence of the author.
Section II ‘Some Bicycling Physics’ is the where I began my reading. For want of getting carried away, as I often do when physics takes centre stage, I shall be brief. Building on the power-duration data from the previous chapter the author presents a quantitative treatment of cycling specific physics. Anyone with an interest in physics, a little patience and, most usefully, a head full of positive secondary school memories, will be amply rewarded for their efforts. The main protagonists are all covered namely propulsive force, air resistance and rolling resistance. The author then takes it a step further; what happens when bumps are encountered – of vital interest to the classics riders out there. The concept of vibration frequencies is simply presented and should allow the reader to filter the engineering and physics from the marketing hype the next time a high-end bike is purchased. A lot of paper is devoted to the relationship between power and speed and this alone makes this book a must-read for anyone venturing into the world of the power meter. Bicycle aerodynamics is covered with the usual simple physics formula, text, graphs and some very eye-catching photographs to emphasise the points and aid the understanding of the concepts – all the while retaining a strong link to the context of the bicycle. Rolling resistance, with a focus on wheels tires and bearings ramps up the physics a wee bit but is well worth devoting time to, especially if, like me, you are considering taking the hand-built wheel route. A brief but detailed design, engineering and physics of braking, in differing weather conditions, brings to a close this very informative and rewarding chapter.
The final section, III, Human-Powered Vehicles and Machines, is where the author diverges from the bicycle as we know it. It is the authors stated aim to ‘… expand your experience, and perhaps to make you want to use, or even to design and make, some interesting human-powered vehicles other than bicycles.’ In it he takes a more utilitarian approach and differentiates between the developed and developing world, all the while suggesting that the more bicycling the better; ‘… Even in large countries, like the United States, over half the daily “person-trips” by automobile are of under 8 km (5 miles), a distance most people can easily cover on a bicycle in most weather conditions.’ This chapter contains varied examples of human-powered tools and of record breaking and other interesting vehicles – other than the standard bicycle. It concludes with a thought-provoking piece on Human-Powered Vehicles in the Future; one for all you light weight junkies, aero wheel obsessives and mono-blade maniacs. The piece on the hydraulic disc brake, coming as does so soon after a brief summary of governing body regulations and incentives, is somewhat prescient. The question hangs in the air, what drives the industry; science and performance or marketing? If it is indeed the latter then we are living in a dark age of delusion.
Overview, from the back cover
The bicycle is almost unique among human-powered machines in that it uses human muscles in a near-optimum way. This new edition of the bible of bicycle builders and bicyclists provides just about everything you could want to know about the history of bicycles, how human beings propel them, what makes them go faster, and what keeps them from going even faster. The scientific and engineering information is of interest not only to designers and builders of bicycles and other human-powered vehicles but also to competitive cyclists, bicycle commuters, and recreational cyclists.
The third edition begins with a brief history of bicycles and bicycling that demolishes many widespread myths. This edition includes information on recent experiments and achievements in human-powered transportation, including the “ultimate human- powered vehicle,” in which a supine rider in a streamlined enclosure steers by looking at a television screen connected to a small camera in the nose, reaching speeds of around 80 miles per hour. It contains completely new chapters on aerodynamics, unusual human-powered machines for use on land and in water and air, human physiology, and the future of bicycling. This edition also provides updated information on rolling drag, transmission of power from rider to wheels, braking, heat management, steering and stability, power and speed, and materials. It contains many new illustrations.
Bicycling Science – Everything you wanted to know about the bicycle but were too afraid to ask
David Gordon Wilson
MIT Press; 3rd Revised edition edition
Available in Paperback
RRP £19.95 (Paperback)
Slaying The Badger
LeMond, Hinault and the Greatest Ever Tour de France
by Richard Moore
I love sport – I love the grand tournament, the big match, the great race. What makes sport great for me is how it exposes personality – not just the obvious, like the braggadocio of a Muhammad Ali, the tortured genius of a Paul Gascoigne, the flamboyant elegance of a Valentino Rossi, but also those less touched by that kind of otherworldly ability and charisma, the Joe Fraziers, the Colin Hendrys, the Sete Gibernaus. And when the competition is at its peak, when everything is on the line, when the body, spirit and mind are stretched to the absolute limit, striving to overcome their peers, that’s when the personality is laid bare, that’s when sport is at its very best. There’s no hiding place on the pinnacle of the mountain.
Slaying The Badger tells such a story, of the 1986 Tour de France, a titanic battle between the two best riders in the race, team mates Bernard Hinault, the spiritual leader of the peloton in all his five-times victor pomp, and the young pretender, Greg Lemond, the blond-haired blue-eyed Californian golden boy. I’m sure a lot of readers are aware of how the race went down but if, like me, you go into the book knowing very little of the story of the ‘86 tour, I won’t spoil it for you by telling you what happens – what I WILL say is it was a great, classic race with a twist, and the triumph of Moore’s book is that it doesn’t get hung up on the step by step minutiae of the race, which frankly can be pretty dull (try rereading the text coverage of a stage – it’s not easy to make it a lively read). Instead, a sizeable percentage of the book is given over to Moore’s comprehensive modern-day interviews, not only with Hinault and Lemond, but also with some of their managers, coaching staff and team mates.
It’s Moore’s ability to portrait these characters in words – the pugnacious Hinault, the frankly scatty but puppyish Lemond – and weave them in around the other characters and events before, during and after the race that made this book stand out for me. The result is a gripping snapshot of this great race, a superbly detailed snapshot without getting bogged down in the nitty details – it’s not a pacy thriller that will leave you gasping at every turn, but it spins along at a thoughtful clip and informs as well as entertains. As a book for the cycling fanatic, whether you know the story of the race or not, it’s essential reading, but Moore’s elegant prose is so accessible that I’d have no problem thoroughly recommending this even to the non-cycling sports fan. This is a class piece of work.
Don’t forget to enter our competition to win a copy of the book! Click here to enter!
Closing date: 24/10/2012.
Slaying The Badger – LeMond, Hinault and the Greatest Ever Tour de France
Yellow Jersey Press (Random House)
Available in Paperback, iBook & Kindle
RRP £8.99 (Paperback), RRP £8.99 (iBook) RRP £8.99 (Kindle)
Half Man, Half Bike
by William Fotheringham
I imagine that almost everyone who has had the slightest interest in cycling would know the name of Eddy ‘The Cannibal’ Merck, and if you are like me, also know very little about him beyond that he is often quoted as the greatest racing cyclist that there has ever been.
William Fotheringham’s book certainly addresses this lack of knowledge and through extensive research and interviews, gives the reader a very detailed account of not only how he earned such a lofty title, but also why, what could motivate someone to claim 445 victories? Compared to Lance Armstrong, for instance, which tally below 100 (now following recent events, are several less!).
The introduction inside the cover describes it well:
‘His triumphs only tell half a story that includes horrific injury, a doping controversy and tragedy…..’
The author ‘…..goes back to speak to those who were there at the time and those who knew Merckx best. The result is this extraordinary and definitive story of a man whose fear of failure would drive him to reach the highest pinnacles before ultimately destroying him.’
We learn that his desire to win is an accumulation of many factors that have influenced him throughout his life, even the terrible aftermath of the Second World War has its part to play in shaping his character and popularity, even though he was born in 1945. This inherent fear of failure causes him to race without any regard to riding defensively, it never enters his mind to sit back and relax a little, conserve his energy, even with an apparently insurmountable margin over his rivals.
For example, during the 1969 Tour de France, he was already leading by over 8 minutes, but Merckx hammered a further 8 ½ minutes out of his nearest rivals during a 85 mile solo break in the Pyrenees, his reasoning was ‘just in case’ something went wrong, todays riders would just keep safely in the peloton and not risk over working themselves.
Another difference with the racing of today is the number of races he entered, some years as high as 151! He never treated a race as training, if he was on the start line it was because he planned to win. What surprises me even more is that he seems to be constantly fighting against injury and illness throughout his career.
His dominance guaranteed his place in history and his stardom, but as is often the case it came at a price, after a while he made racing too predictable, the fans and especially the other riders didn’t want him to enter, in their eyes he ‘killed cycling’ by taking all the wins and prize money. The fame also meant that his private life was constantly interrupted with media and fan demands, his household received around 50 phone calls a day, most dealt with and filtered by his Wife and not all them were pleasant.
This constant pressure, both created by himself and externally, eventually took its toll on his body and mind. It was not his way to pick a few races and just take the appearance fee, only the best performance would do, he must be capable of winning. So when this was no longer possible he retired, finding it difficult to adjust without the racing that had been such a large part of his life.
The book is a very good read and very well researched, it must have taken years of searching and organising to get the interviews and trace his life story.
I highly recommended it for anybody interested in cycle racing.
Now I know why he’s called the greatest, do you? Get a copy if you too want to know the story behind this unique man and cyclist. Merckx gets our Star Buy rating.
Don’t forget to enter our competition to win a Hardback copy of the book! Click here to enter!
Closing date: 24/09/2012.
Merckx – Half Man, Half Bike
Yellow Jersey Press (Random House) & Vintage Digital
Available in Hardback, iBook & Kindle
RRP £16.99 (Hardback), RRP £9.99 (iBook) RRP £16.99 (Kindle)
Breaking the Chain
Drugs and Cycling – The True Story
by Willy Voet – Translated by William Fotheringham
Wow what a book. If you had ever wondered how and why the Festina incident exploded or rather imploded during the 1998 Tour de France then this is the book to read. A read that will be hard to put down and if you do will be itching to pick it up as soon as you can! Written by the Festina Team soigneur Willy Voet, the man who was caught red handed with a car full of team drugs. He shows you the murky world of team meds and doping from insiders perspective, it’s quite horrifying.
Actually this book goes much much further then you might have ever imagined, many riders who have used and abused drugs both legal and less then legal are named and in some instances shamed. You will also find out how riders are able to use banned substances and avoid testing positive by either timing of doses or the types of drugs and mixes used. In fact Mr Voet goes a step further and explains how within twenty minutes a rider can take an IV solution that will ensure the rider does not fail a random out of competition test, very convenient if the tester turns up while the rider is in the shower!
This book goes beyond any other book I have read about doping and certainly leaves nothing to the imagination, it also confirms many of the facts disclosed by other books I have read. There is so much more that I would love to tell you about but then it would not be worth you reading the book!
The bottom line is go out and buy a copy, it might not give you all the answers but I can guarantee that it will certainly get you thinking!
PS. If you think Lance is above and beyond suspicion then I would recommend that you read this book and some of the recent revelations from his soigneur are confirmed by Willy as standard practice at the time. It also ties in nicely with some of the issues covered in David Millar’s autobiography (Racing Through The Dark – The Fall and Rise of David Millar, read our review here) they make good companion books. This gets a Cycling Shorts Star Buy rating of 100%… the first!
This really is a must read if you want to make an informed decision about the state of cycling pre and post 1998.
Breaking the Chain: Drugs and Cycling – The True Story
Author: Willy Voet – Translated by William Fotheringham
Published by Yellow Jersey Press & Vintage Digital
Available in Paperback, iBook & Kindle
RRP £8.99 (Paperback), RRP £8.99 (eBook)
For any fans of the Tour de France, who watch the ITV4 programme avidly during July, you will no doubt know the dulcet tones of Ned Boulting. He has become synonymous with the ITV4 programme, where he interviews the likes of Mark Cavendish post race, or whoever is currently sitting on top of the GC on that particular day.
I was looking forward to reading Ned’s book, as I thought it would be interesting to hear what non-cyclists think of the cycling world, for Ned himself is the first person to say that he had no idea about the Tour de France when he was first drafted onto the production team back in 2003, calling the yellow jersey “the yellow jumper”.
Ned’s book is easy to read, interesting, funny and witty. It might put you off ever wanting to work on a Grand Tour as he tells of incidents where he had little time to sleep, late finishes and early starts, and a lot of driving around France in the customary Renault Espace. But it is insightful nonetheless.
The book in itself is a breath of fresh air due to the dead pan, matter of fact way in which Ned narrates his various experiences. He has the ability to look at what he has done from what appears to be somebody else’s perspective. At certain points, it’s “no holds barred” where he recounts his experiences with Mark Cavendish, Robbie McEwen and Team Sky.
There is also a section about how Cavendish became the green jersey winner in 2011, as well as an hommage to Thomas Voeckler and throughout the book there seems to be an undercurrent of utmost respect for Gary Imlach, and Chris Boardman.
If you haven’t got a copy yet, I would thoroughly recommend this book – add it to your Christmas list at the very least. It’s only £8.99 from Amazon and other bookshops and you can even buy the eBook version, if that floats your boat.
For my part, I am hoping that Ned does a follow up – his behind the scenes view of Team Sky in the 2012 Tour de France would be an interesting read! Bravo, Ned! Keep up the good work! This book gets our Star Buy rating.
How I Won The Yellow Jumper: Dispatches from the Tour de France
Yellow Jersey Press (Random House) & Vintage Digital
Available in Paperback, iBook & Kindle
RRP £12.99 (Paperback), RRP £12.99 (eBook)