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before beginning any exercise programme, you should consult your GP (Physician) regarding your current physical condition and the particular demands of the related programme - particularly if you have any history of heart disease, pulmonary disease, diabetes or bone/joint ailments such as osteoporosis.
You know what these feel like - you've tried to quit many times before. But here's a few facts...
Nicotine and dependency
Nicotine is an addictive substance, which means your body gets used to nicotine and comes to need a certain level to function normally each day. Any less than this dose and you start to feel snappy and on edge.
Few smokers start on 20 a day, but increase their habit over time. The usual pattern is to find smoking unpleasant at first, but the body and brain quickly adapt and you start to experience its enjoyable qualities. You will then find you need to smoke more to feel these effects. Further into your addiction, you will smoke to avoid going into withdrawal between cigarettes.
Nicotine is one of the most dependency-inducing drugs. Even the good feelings you attribute to smoking, ie improved concentration, are really due to relief of the withdrawal effects that come on between cigarettes.
Although people's dependency on nicotine varies widely, once you become 'hooked', nicotine is so addictive that if you start smoking again after a period of quitting, you quickly escalate up to your original habit - even it's been years since your last puff. Its also why regular smokers can't become social smokers, because as your body adjusts to nicotine it will need more
Withdrawal symptoms and nicotine
A smoker's nervous system becomes accustomed to functioning with nicotine.
When you stop smoking, the reduced nicotine intake will disturb the balance of the central nervous system, causing withdrawal symptoms.
The most common withdrawal symptoms are:
Fortunately, the majority of these symptoms tend to disappear after a few of weeks. Some people may experience cravings, concentration problems and an increased appetite over a longer time period.
Since changing from a WUS (wheezy, unfit smoker) to a
TIT (triathlete in training) I have come across dozens of athletes who
all say something similar:
"I needed something drastic
(radical/ crazy/ challenging) to help me make the transition from one
lifestyle to another..."
"I didn't once consider spoiling my triathlon training by smoking..."
"I wouldn't have believed I could stop smoking and not only stay slim,
but
look even better than before!..."
"Giving up smoking was the easy bit!..."
"I've tried so many times before - this is the only way I have found
that not only works, but makes it enjoyable..."
This plan is designed to get you fit for triathlon in the minimum time possible, with varied and easy-to-follow training sessions.
It is recommended you incorporate a weight/resistance training programme into this plan and, of course, you should warm up before each training session, warm down after and always stretch (see below).
You can play around with the order of the sessions if you need to but always ensure adequate rest.
Also, try to avoid doing too much of one discipline on consecutive days.
If you have a really busy week and can't fit in every training session, make sure you don't miss out on the endurance rides and runs
Stretching is something that is often forgotten by triathletes, a mistake that can lead to injury and discomfort
It is easy to forget stretching altogether when you're worrying about fitting your training sessions into a busy schedule, but this is a false economy, as an effective stretching programme aids muscle repair, guards against injury, boosts flexibility and can improve your posture and form.
Stretching should take at least 5 minutes(10-15 minutes is best) after a training session.
Any good book on triathlon will have a chapter on stretching.
You are now armed with all you need to get you comfortably through the first few days of quitting. Throw or give away any remaining cigarettes, tobacco or lighters - you won't be needing them again. Oh sorry, did I forget to say? You're now a non-smoker. Please don't worry - this really is going to be very easy.
Use the gum as prescribed over the next few days. I found it quite useful to have 'little and often' - basically whenever I felt a craving coming on, I would bite off a small piece of gum and congratulate myself for getting through another one. Overdosing on NRT can make you feel sick. Its a good idea to check on the packet, for example, patches are only for the heavier, more regular ex-smokers. Remember, this bit only lasts a few days. But you may wish to continue with the NRT for longer - whatever works for you. I haven't yet met anyone who became 'addicted' to NRT - probably because it tastes so horrible.
That really is all you need to start off - the big spending comes later - when you're hooked...
I realise this sounds utterly crazy to you. After all, 5 minutes ago you were an wheezing, unfit smoker (WUS). But what have you got to lose? You don't have to win the triathlon - I'm just asking that you get yourself fit enough to take part in and, hopefully, finish the race. To become a triathlete in training (TIT).
Below is a simple guide 'How to get started on your Sprint Triathlon'. For a more detailed information, follow this link to Triathlon or buy one of the many excellent books recommended throughout this website.
You can start immediately on this plan if you can already do the following:
If you're not up to this level - and I'm assuming that if you're looking at this website, you're nowhere near. Don't worry, just follow this six-week pre-training programme for absolute beginners:
The following week, you should have reached the above 500/45/30 minimum - Well done
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | Run 30 mins | Swim drills 500m | Rest | Run 3k time trial | Swim 500m | 10k ride time trial | Bike 45 mins |
| Week 2 | Run 30 mins | Swim drills 500m Bike 40 mins | Rest | Bike 20 mins | Swim 20 mins | Brick - Bike 20 mins Run 10 mins | Bike 45 mins |
| Week 3 | Run 35 mins | Swim drills 100m, slow 400m | Rest | Run 20 mins | Swim 20 mins | Brick - ride 20 mins, run 10 mins | Ride 45 mins |
| Week 4 | Run 35 mins | Swim drills 600m, Ride 40 mins | Rest | Ride 10k | Swim 500m | Brick - ride 25 mins, run 10 mins | Ride 45 mins |
| Week 5 | Run 40 mins | Swim drills 250m, slow 500m | Rest | Run 3k | Swim 20 mins | Brick - ride 20 mins, run 10 mins | Ride 45 mins |
| Week 6 | Run 40 mins | Swim drills 750m, Ride 40 mins | Rest | Ride 25 mins | Swim 25 mins | Brick - ride 30 mins, run 15 mins | Ride 45 mins |
| Week 7 | Run 45 mins | Swim drills 350m, slow 400m | Rest | Run 25 mins | Swim 25 mins | Brick - ride 30 mins, run 15 mins | Ride 45 mins |
| Week 8 | Run 45 mins | Swim drills 1000m, ride 40 mins | Rest | Ride 10k time trial | Swim 30 mins | Brick - ride 35 mins, run 20 mins | Ride 45 mins |
| Week 9 | Run 50 mins | Swim drills 750m | Rest | Run 3k time trial | Swim 30 mins | Brick - ride 30 mins, run 15 mins | Ride 30 mins |
| Week 10 | Run 30 mins | Swim drills 500m | Rest | Ride - easy 10 mins, run - easy 10 mins | Rest | Ride - easy 10 mins, run - easy 5 mins | RACE |
For a more detailed information, follow this link to Triathlon or buy one of the many excellent books recommended throughout this website.
or why not go straight to WUStoTIT to read the Editor's personal journey from a (WUS) Wheezing Unfit Smoker to a (TIT) Triathlete in Training
STAY IN TOUCH!
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