November in the books..

Just finished my first training block.   Not a whole lot of intensity for the month of November.  Just trying to get back into a routine with consistency.  

I joined a masters swim club this month for the first time in a few years.  Its a true swim club(focusing on all swim strokes).  I've talked to the coach and for those sets with other strokes, I'll continue with freestyle.    The workouts are about 3000m of swimming, with 4 swims a week.   I think with this plan I can put in anywhere from 9k-12k of swimming per week.   It also gives me lots of flexibility with my freelance position with CTV for lots of options to swim.

On the bike front, I'm still looking at options to hide my shifting junction box(see photo).   The junction box is the box hanging off the side with 'shimano' on the side.   In theory, this box can be trimmed/rejigged to go inside my stem.   With this it'll create a much cleaner set up.   Much like "crowies' shiv.  He's had some modifications down to have the box internal.    see photos for comparison:
                                                                       

Mine

Craig Alexanders

In addition to looking into this junction box, I received a new crank this week.   Last year I rode with a 'standard crank'.   A standard crank has 53 teeth on outer ring and 39 teeth on inner ring.   In previous years, I've gone with a 'compact crank' which has less teeth on both outer and inner rings.
explanation on standard vs. compact crank: http://www.stevehoggbikefitting.com/cycling/2011/05/compact-cranks-vs-standard-cranks-gearing-implications/

My running is a little bit of a struggle these days.  I'm still working through issues with my stomach.  Hopefully will have that resolved for the big training months.    still trying to adjust to a constant schedule and training intensities.

In other news, I've been accepted to the "Ignition Fitness Ambassador Team"(www.ignition-fitness.com) once again for 2013.   This will be my 2nd year working with head coach Tommy Ferris.    I saw great strides in results last year, but still have some unfinished business for 2014! Congrats to the returning members and welcome to the new athletes on the team!

A few things I noticed this week:
-2015 70.3 World Championships heading to Europe:
http://www.slowtwitch.com/News/European_finalists_for_70.3_Worlds_4052.html
after many years in the US and with 2014 in Mont Tremblant it appears that 2015 will be in Europe(not that i'll qualify! but interesting)

-When should you be taking your supplements/vitamins?
http://www.bengreenfieldfitness.com/2013/11/when-to-take-vitamins/


-Road ID App
http://www.roadid.com/ecrumbs
I've mentioned this a few times... i think this app is beneficial to anyone who's outside doing activities alone - walking the dog, running....better to be safe than sorry!

-100 exercises with no weights
http://imgur.com/gallery/YBQFI

-Multisport Canada takes over Kingston Long Course and releases 2014 schedule
http://www.multisportcanada.com/blog/the-2014-schedule/