Review: K-Edge Garmin Mount

K-Edge Garmin Mount

Robust construction and a smart design combine to allow for a more comfortable and ergonomic viewing line when riding your racing bike.

Two bolts secure the unit to the bars, adjacent to the stem. A single bolt clamps the adjustable head mount to the unit. All leading to a very secure and well positioned fit.

K-Edge Garmin Mount & the 800 Edge

The simple, and very solid, twist-&-lock mechanism secures the Garmin 800 to the mount.

The positioning in front of the stem allows for a more accessible reading, especially when on the drops and hoods.

k-edge MountHighly recommended. It’s a bit pricey but it’s the most secure mount for your not so cheap Garmin Edge so worth the investment.
You don’t get vibration because it’s not plastic like other mounts, nor is it likely to break, it has a lifetime warranty. What’s not to like? Well some may be unhappy with the price at double the price of models like the Barfly, but I feel it’s more robust. The K-Edge model clamps rigidly around a 31.8mm diameter handlebar with two bolts (unlike other brands), and the length-adjustable arm is solid and flex free. It weighs in at 31g which is about 10g more than the plastic mounts but I feel this design is more streamlined, compact and robust than Garmin’s own mount and the BarFly.

Cycling Shorts Rating: I’d give the mount 96% as its so much better than the one supplied.

Compatible With: Edge: 200, 500, 510, 800 & 810

•Fully adjustable for the different size units
•Weight: 30g
•No plastic parts
•Fits 31.8mm handlebars
•Long-lasting protective anodised two-tone fade finish
•K-Edge products are proudly CNC machined in the USA and have a lifetime warranty: you break it, K-Edge replace it!
•Ensures the security of your Garmin computer with three locking points
•For MTB & Road
RRP £39.99 (Available from Amazon at a discount)
K-Edge Ratings

Review – Cycling Turbo Training for Beginners by Rebecca Ramsay

 

Cycling Turbo Training for Beginners

a quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).
by Rebecca Ramsay

Reviewed by Nick Dey

 
Cycling Turbo Training for Beginners

Cycling Turbo Training for Beginners is written in no-nonsense, ‘does what it says on the tin,’ prose and offers the novice indoor cyclist – of whom there has been an exponential population explosion this delightful winter – plenty of valuable and pragmatic advice on how to, as the Amazon Kindle page Amazon Kindle page
states,

“get you up and running quickly and efficiently with turbo training so you can maximise your fitness when you can’t get outdoors for cycling training.”

The guide begins with a useful introduction by Rebecca and succinctly contains her raison d’être; the essence of which is to help those cyclists who feel intimidated and overwhelmed by the prospect of indoor cycling, offer a purpose to their turbo training and, not least, to inspire them to give the turbo a prolonged go (not just a session or two!)

The book begins by addressing the obvious in Section 1: what equipment do I need for Turbo Training? It covers pretty much everything from the Trainer + your bike (and tyre) through cadence, heart rate and power and onwards to hydration and the use of towels. If you can think it then be reassured, Rebecca has probably covered it. I’ve been using a Turbo for a year or two and still picked up many instantly useful tips.

Section 2 asks the question: What is Turbo Training and why bother? A short section that dispels a few myths and sets the agenda for what follows which is Section 3: Where is best to Turbo Train? Section 4: How do I go about an effective Turbo workout? Is where Rebecca’s experience as a professional cyclist really comes into play. She covers, with justifications, the warm up, the work out, including intervals training, and the cool down. If you think the latter unimportant then look at how many teams are now mimicking Team Sky’s approach (which they themselves introduced from the world of swimming.)

Section 5 hopes to help you overcome the perennial gripe about Turbo Training: 10 Ways to overcome Turbo Training boredom. It is condensed and thus easy to access and contains much that may help all cyclists, irrespective of experience. As does the oft neglected section 7: recovery from Turbo workouts!

So, now you’re familiar with the fundamentals it’s time to choose your Turbo Trainer and section 7: Which Turbo is right for me? Will help you make a reasoned choice, without any insidious marketing hype. Rebecca has ridden many trainers and reviews them without obvious bias, although she does have her favourite(s). What about rollers, I hear you ask? Well, section 8: Rollers versus Turbo Training – which is best? Sheds some light onto the debate and clearly explains the pros and cons of each system.

Ok, you’ve made your purchase and are now rearing to ride. Section 9: understanding pedalling technique and cadence, presents a vital, and sometimes omitted aspect of the sport. It is here you get a taste of Rebecca’s depth of experience and her workout paradigm, that of the structured interval, through a suggested cadence workout. It’s very good, I’ve tried it.

The book closes with a sack full of really well planned and explained Turbo sessions: Section 10: 20 Turbo charged workouts to explode your fitness! It starts with beginners intervals and progresses steadily through various structured-interval programmes: pyramids, negative splits, isolation, crossovers, threshold, power, etc. There is a definite progression here so the novice would be well advised to start with in the lower digits of the workout chronology – many are tough! Simply reading it gives you an insight into how to correctly and usefully structure your training. Riding them will only help you to become a better rider on the road.

An Aside: I notice that Rebecca appears to be using www.trainerroad.com on the book cover to record her sessions. Trainer Road is a superb addition for those of us without a power meter (a review is soon to follow).

This, as Amazon states, is a highly recommended read if you’re new to indoor cycling, or have been turbo training a short while but want professional guidance on how to take your indoor cycling fitness to the next level.

Who is Rebecca and why should I take her advice?

Rebecca Ramsay, nee Bishop, is a former multi-sport athlete: cross country ski champ, international triathlete and international cyclist with elite status who signed as a professional in 1998. She is also a certified personal trainer (NESTA, NCCA accredited).

At present she is a full-time mother of two and is focused on writing on the subject of cycling fitness and training. She also has an active interest in helping mothers become fitter, happier and healthier and plans to write eBooks for this market as well.

Rebecca answers the question – why should I read this guide? I aim to keep my guides short and simple to understand. I know you don’t have time to read a long, detailed science laden cycling book, so I summarise the science and try to give you exactly what you need to know to improve, and I keep the language simple.

If you would like more free cycling training or general fitness help, please visit my cycling website www.easycycling.com. At present on the site I have a FREE 4 Week Winter Training Programme download on sign up to my Ezine.

Additionally, you can find me on my Facebook Page where I’d love to hear from you!

Rebecca has a second eBook that has just been released, it’s available for the Amazon Kindle: The Time-Starved Cyclist’s Training Formula: how to find TIME to train for 100-miles – and NOT get divorced!
A review of this will follow shorty on Cycling Shorts.

 

Riis: Stages of Light and Dark by Bjarne Riis Cycling Shorts Rating

CyclingShorts Rating: A real help for the busy novice – and not so novice – ‘indoor’ cyclist, we give it our Star Buy status giving it 100%…. you can’t fault it!

Title:
Cycling Turbo Training for Beginners – a quick start guide to cycling indoors to explode your fitness fast. (20 interval workouts included).

 

Author:
Rebecca Ramsay    

Available for Kindle

Price:
RRP £1.99 (Digital)

 

 

 

 

 

 

 

 

 

 

 

Memories of the Road: 1st week of 2013 – 1st organised Ride 2007

The Castle Ride 2007 – Action Medical Research: My very first cycling event and a journey into the unknown.
Here’s hoping to break the 6 hour barrier in 2013!

The Castle Ride was a brilliantly organised event and my thanks must go to Mike Trott and all the team at Action Medical Research for their very thorough and thoughtful planning and I must admit to approaching the event with great trepidation as I’d been rather ill over the previous weekend and had, as a result, missed almost a weeks training.

The Map shows the six castles en route. A simply wonderful 103 miles.

The Map shows the six castles en route. A simply wonderful 103 miles.

Having received advice ranging from ‘don’t ride when ill from Sue and John (runners extraordinaire),’ go for it, it’s not a race (typical PE teacher talk, Mr. Dainton!),’ and ‘you must be bloody mad! (my mum)’ I decided to indeed go for it and packed my bag with my poshest Lycra (10//2 if any fashionistas are reading, vintage 1995 – rather foolish of me in light of recent events!) and as many energy bars & gels as I could carry.

Team Barnes-Bulllen-Dey (sponsored by Gregg’s pies and the legendary Tour of Britain stage winner, London to Holyhead champion and bastion of all knowledge two-wheeled, Alan Perkins, who gave me some Jelly Belly beans – I assume no sarcasm was intended, Alan) left N E London thanks to domestique #1 Keith Bullen (Winner: Le Tour de Tesco, 1959, The Giro d’Pizza Express, 2007) who provided luxurious ‘white van’ transport (complete with school chair) for which I was very grateful. With domestique #2 David Barnes (Winner Le Grand Stag night and runner up in the classic ‘Paris-cafe in Paris’; who provided the stale whiff of fine wine and stale granite-esque brownies, along with a plethora of mumbled promises about a future embracing only temperance, study and more than four hours sleep, safely strapped into the passenger seat, we made our way through the emerging buildings of East London and onwards towards the more refined airs and graces of Tonbridge castle.

It was now 6 a.m on a Sunday morning and I was not impressed and just a little grumpy, although this silly emotion was loosing the battle with that of a growing sense of excitement!

Having arrived in Tonbridge and changing into our sexy Lycra in a car park, to the cheers – or should that be shocked-jeers – of many a morning shopper (in our defence… it was very cold!), Team Bulllen-Dey, with a green-hued David in tow, headed for the start line and event registration. Little did we anticipate what David would do today, despite his condition.

The level of organisation and the splendour of the medieval castle walls and grounds proved only to enhance the positive emotions of the morning. We were itching to get going and we didn’t have to hang around for long. What an amazingly

Castle 2007 start - ©Nick Dey

Castle 2007 start – ©Nick Dey

friendly bunch cyclists are and what a pleasure it was to finally meet the outstanding AMR staff face to face, busy as they were marshalling the troops.

What a magnificent setting from which to start a sportive.
About twenty five cyclists, from the gathered five hundred or so, set off in a group at around 7.30 a.m. Keith is in yellow, I’m looking down. The plan was to take it easy, to do a pleasant 25 km/h until we had warmed-up and had more of an idea what to expect. So much for the plan. We averaged over 40 km/h for the first eight kilometers!Psychologists, please comment here on the male ego! This was 8 a.m and not only was I bitter and twisted about being dragged from my bed, but now I was also unduly fatigued (a phrase my old PE teacher instilled in us when we actually meant… totally knackered!) We still had a daunting 95 miles to go!

The first hill …
A sharp right led us onto a seemingly endless incline that caught out a few, myself included. David had long since vanished into the distance (so much for the late night!), and Condor-Keith was battling to stay with the mighty ’06 Madone 5.5! Foolishly I decided to ‘have a go’ at the hill. Predictably I was found, a few kilometers later (having thought the hill was a few hundred meters long) slumped twitching over the Bontrager bars about 20 meters short of the summit! My entire body seemed to be bursting with lactic acid and I’m sure I could taste iron and blood. My lungs had long since vacated their cage and only photosynthesis kept me going!

The next 40 miles were not too pleasant as my body struggled to recover from the minds misplaced, and definitely unrealistic, enthusiasm – four months light training through the gentle, but beautiful & cafe laden lanes of Essex do not a Bradley Wiggins make! David, like the good domestique he is, was found waiting for his elders by a field full of gently swaying corn, basking in the sunshine of a glorious morn, sipping from his designer bidon – The swine (one hell of a rider though!) We cycled together for twenty-or-so miles in a peloton of ever changing dimensions and met and chatted to several cyclists about life, the charity, Le Tour and the road ahead. A pleasant morning it made for all concerned. Thanks for the draft to the chap from Sevenoaks (Dulwich CC?) whose wife went to the School I now teach at (Forest, small world) and whose advice probably got us, or at least me, through the event. He left me for dead up the hills though and I didn’t see him again. The route seemed to get better and better as the sun rose high. Some of the scenery was stunning and he roads seemed almost devoid of traffic. Bliss – if it wasn’t for the burning lungs and legs!

Campag Chaos …With each pedal stroke inducing spasms of pain and discomfort Keith and I were focused only on luncheon and Michelin-starred recuperation (OK, the food wasn’t that good. but it was close and never has plate of tuna pasta been more gratefully received). Unfortunately about 10 miles short of the fine Tavern whence luncheon was based; restorative pasta, banana’s and peace, KB’s Campag top of the range set up decided to trap his chain between hub and cassette. Interestingly my sexy shimano Dura-Ace 9700 was performing perfectly, as, of course, I expected it would! With the aid of a very kind motorcycle steward and protected by a deliberately parked, and thus cyclist friendly, ambulance we spent a good half an hour with the Italian beastie before we could resume. Thanks to the steward and to the Ambulance crew for their vital help. After about two miles it was decided that I ‘race’ ahead and meet David at the lunch stop. Keith assured me that he, and his beloved Condor/Campag would be OK. He was.

Until …

You don’t want to fall off here – not with everyone watching!David, who’d arrived about an hour earlier, and I were dining heartily when we saw a cloud of dust and heard the  clatter of bike, body and road, right in front of the gathered throngs of Castle riders. An ‘unnamed’ cyclist had taken a slapstick tumble whilst coming to a stop… Was that a Condor bike? Isn’t that the dreaded Campag? Who was this mysterious rider? Thankfully nothing more than pride was bruised and about twenty minutes later we resumed our adventure.

Unexpected fun …
The next fifty miles were a distinct pleasure. I’d be very grateful if anyone could explain why I only managed to average a painful 20-23 km/h for the first 50 miles and then an easy, pleasant even, 31 k/h for the next 50, despite the unfriendly undulations? I’m at a loss. I can only put it down to fuel, rest, a gentle stretch and a grupetto going at a pace I could cope with. David, once again, vanished into the distance (to his credit he always asked for permission – not that we would, indeed could, ever say no) and Keith and I decided it would be best to go at our own pace. it made for solitary bit-and-bit along some roads but it also made for a splendid afternoons cycling. Tagging along and playing hopscotch with small groups and individuals we were rarely passed and I  owe a debt of gratitude to the gentleman who urged me along for the final undulating 20 miles, without his support, dragging me up the climbs at a pace far greater than I would have managed alone, my average for the final 50 would surely have plummeted. I’m afraid I didn’t catch his name so if he’s reading this … I thank you Sir (you should become a teacher – inspiring stuff.) A big thanks to Helen and Oly from AMR, whom I met at an isolated feed station and whose encouragement was far more important than all the sweets on offer, and also to all the folk who gave up their time to run the event. Special thanks go to the Halford’s mechanics for a free tune up. How wonderful it was to collect our first ever endurance medals and to avail ourselves of the free sports massage in the grounds of Tonbridge Castle.
What a way to end a glorious day.

Castle Route

Castle Route

This image is courtesy of Keith Bullen and his funky Garmin-Memory Map duo. It is the actual route Keith followed – we did a slightly shorter one as we didn’t get lost – did you enjoy the extra hill KB!!!

If Garmin or Memory-Map are reading this then sponsorship would make my life a little more fun, I’ll even add your logo and link!!! Cheers Keith.

Should anyone ever read this then I most heartily recommend the Castle Ride for a superb days cycling.
Can’t wait until next year.

UPDATE…
It is the one event I miss most now I spend most of the year in Deutschland.

The Castle Ride 100 today:

SALE 20% off entry fee for limited period. Use voucher code SALE! Offer ends January.
One of the most popular bike rides in the South East, the Castle Ride 100 attracts 1,000 riders on this must do event. The North Downs offer up some big climbs including the mile long climb of Hollingbourne Hill along the way. Quiet lanes make the route through England’s garden a real joy to ride even though this is a tough one.
With a choice of 100km or a tougher 100-mile route, you’ll have a great day in the saddle with the Action Medical Research team. Whether you are an experienced rider aiming to get a fast time or a rider aiming to make a day of it and take in the sights, this ride is for you.
Expect excellent feed stations manned by friendly volunteers and a buffet style lunch mid-way through the ride that you will find hard to tear yourself away from! Riders will be supported by first class medical support, mechanical services and a sweep vehicle.
Many riders have experienced a RIDE 100 event, and thoroughly enjoyed the social atmosphere and return to enjoy the unique experience that we offer. Make 2013 the year that you take part in a RIDE 100 sportive! You won’t be disappointed.
Still not convinced? Perhaps knight of the realm can encourage you to register?

Dave Brailsford Castle
www.action.org.uk/castle_ride_100/routes

If you’ve enjoyed this post and have a few pennies to spare please would you consider sponsoring me for my 2013 fundraising for Action Medical Research.
www.action.org.uk/sponsor/nkdey
 
It WILL make a difference.

 

 

 

 

Book Review – Seven Deadly Sins by David Walsh

 

Seven Deadly Sins

My Pursuit of Lance Armstrong
by David Walsh

 Seven Deadly Sins
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.

Nick
Seven Deadly Sins Cycling Shorts Rating
 

Title:
Seven Deadly Sins: My Pursuit of Lance Armstrong  

Author:
David Walsh    

Published by:
Simon & Schuster UK; Hardback edition (13 Dec 2012)

Available in Hardback, iBook & Kindle

Price:
RRP £18.99 (Hardback) RRP £8.99 (Paperback) RRP £9.99 (Digital)

 

 

 

 

 

 

 

 

 

 

 

Review: The Obree Way – A Training Manual for Cyclists by Graeme Obree

 

 

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.

Neunkirchen-Seelscheid, Germany

 

Book Review – Bicycling Science

 

Bicycling Science, 3rd Edition

Everything you wanted to know about the bicycle but were too afraid to ask
By David Gordon Wilson with contributions by Jim Papadopoulos. The MIT Press

 

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.


Title:
Bicycling Science – Everything you wanted to know about the bicycle but were too afraid to ask 

Author:
David Gordon Wilson    

Published by:
MIT Press; 3rd Revised edition edition

Available in Paperback

Price:
RRP £19.95 (Paperback)

 

 

 

 

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