Tables to help with swimming, cycling and running tempo

April 10th, 2014 No comments

Tables to help with swimming, cycling and running tempo enable us to determine how fast we need to get to moving to reach certain goals.

Swimming - tempo, minutes per 100m. Measured in several distances, from 100m to 3800m (ironman)
Cycling – average speed, kilometres per hour. Measured in several distances, from 1km to 180km (ironman)
Running – tempo, minutes per 1000m. Measured in several distances, from 1km to 42km (marathon)

For each distance, appropriate tempo (speed)  and time are defined. All distances are in metric!

 

DOWNLOAD PACE TABLES IN PDF:

SWIMMING
CYCLING
RUNNING

 

Some interesting web pace calculators
Cool Running
McMillan Running
Runners World
Run Works

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Fuji Norcom Straight 2.1 – review

April 9th, 2014 No comments

 

In 2013 Fuji started with a new line of triathlon bikes to replace a very successful D6. A line of bikes called Norcom Straight was presented, and that was greeted with a mixed comments – from very good to quite critical. Later another line was presented, Aloha, but i’ll focus on Norcom Straight. It is offered in 5 different frame sizes and two basic versions, which differ especially in the quality of carbon. Version 1.* has carbon C10 , while version 2.* is C5. Key differences is in weight and rigidity of the material.

I have a model Norcom Straight 2.1, therefore i’ll focus my description on this bike. Others may differ, also due to the fact that different price ranges of the equipment are used. 2.1 is the “high end” version with the C5 carbon.

Design – frame – handling

With its focus on fit, Fuji set off on the quest for maximum adjustability, so thateveryone would be able to find their perfect position. Fuji claims “We’ve created a bike that fits to the rider, rather than forcing the rider to fit to the bike.”. It also claims that the Norcom boasts an 18 per cent improvement in aerodynamics over the D6. Model 2.1 is blue and it really looks great. The cable routing is quite clean and done inside the frame. As expected, bike works great on straights, is solid uphill, there is also no twisting or something similar. Fuji also said it made this bike stiffer comparing to predecessor, they have introduced BB86 bottom brackets to improve the BB stiffness. Cornering and responsiveness of the bike is also good enough, though it cannot match dedicated road bikes on twisting roads. The only problem i had was with the strong side wind, where it was really uncomfortable (and shaky) to ride on aerobars. But i guess that could be a problem with most tri bikes. The stem can be slammed within the pocket for an ultra-aggressive position or mounted on stacked, custom-designed spacers that fit directly within the pocket for a more upright position. On the latter, even longer rides on aerobars were comfortable, and the bike is certainly well suited for ironman. The weight is OK (i’m not a weight weenie), with ultegra gear weighs 8.74kg.

Equipment

With Norcom Straight 2.1 equipment is Shimano Ultegra, with 11 gears. The extra equipment is mostly from Oval (aerobars, saddle, chainset), brakes are TRP.

Drivetrain – One cannot argue much against Shimano Ultegra group. It’s light, the shifts are crisp and quick, it basically has great features. It is a true workhorse for those who don’t want to pay premium, but still want durability, low weight and more. Front has 53/39 teeth, while cassette on the back 11-28. This enables even tri bike to have a very low gear for going uphill

Brakes are aerodynamic, hidden behind the fork. They look great, but they are not so great when it comes to setting them properly as they are more difficult to set up as ordinary brakes. They are fairly good in action.

Steering Handlebar is Oval 750 (aluminium) with aluminium bars… (S-bend). In principle is highly customizable and Oval and Fuji have gone a long way. However, problems start when using it. First of all, from the front, due to its thickness, it doesn’t look very aero. But i will not argue that. Problem is in it core construction. The aerobars (or basically elbow pads) would come loose and shift while riding. Really annoying when you, after 90km, end up in different position that you started. And when this pads start rubbing the handlebar. I tryed overtighting (far above what Fuji and Oval suggest), but it still comes loose after so many kilometres or hours. The handlebar is really adjustable, but it is not sturdy enogh to be usable. I don’t have any complaints with braking levers.

Saddle was the first thing I changed. Its a very personal thing, and I just didn’t like the feel of original saddle (Oval R500T Triathlon). I replaced it with Specialized Sitero Expert, which is perfect for me. On the other hand, set post is excellent and very customizable.

Wheels are carbon wheels, with aluminium braking pads. Adjustability is a bit difficult, but ok. Clincher. Height is 45 mm, and that is already an entrance to the aero teritory. 20 spokes in front, 24 in the back, both wheels weigh 1757 grams, so they are not the lightest on the market.

More info on the bike… http://www.fujibikes.com/bike/details/norcom-straight-21#bk_desc_tab

Specs:

SIZES S (49cm), M (51cm), M/L (53cm), L (55cm), XL (57cm)
COLOR(S) Blue
MAIN FRAME C5 high-modulus aero carbon tubing, integrated seat clamp, integrated head tube, water bottle mount
REAR TRIANGLE C5 high-modulus carbon aero stays w/ chainstays-mounted brake, vertical dropout w/ adjustment for wheel position
FORK FC-440 carbon aero monocoque w/ 1 1/8″ carbon steerer, integrated airfoil brakes
CRANKSET Oval 720 hollow forged alloy, 53/39T
BOTTOM BRACKET Press-fit BB86 sealed bearing
PEDALS N/A
FRONT DERAILLEUR Shimano Ultegra, braze-on mount
REAR DERAILLEUR Shimano Ultegra, 11-speed
SHIFTERS Shimano SL-BSR1 Bar End TT shifters, 22-speed
CASSETTE Shimano Ultegra, 11-28T, 11-speed
CHAIN KMC X11L, 11-speed
WHEELSET Oval 945 carbon/alloy clincher, 45mm rim – 700c
TIRES Vittoria Zaffiro Pro Slick, 60 tpi, 700c x 23mm
BRAKE SET TRP aero TTV
BRAKE LEVERS Oval 701 forged alloy
HEADSET FSA press-fit top/integrated bottom bearing, 1 1/8″
HANDLEBAR Oval 750 alloy base bar w/ 750 S bend alloy extensions
STEM Oval 760 aero, 31.8mm, 8 degrees
TAPE/GRIP Oval 300 suede-padded tape
SADDLE Oval R500T Triathlon w/ CrMo hollow rails
SEAT POST Oval aero carbon multi-position
WEIGHT, LB./KG. 19.23 lbs / 8.74 kg
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