Everest Base Camp

Everest Base Camp is a dream destination for trekkers, because of its majestic beauty, the unique lifestyle of the people and its closeness to the highest peak in the world – Mt Everest. Along with the mountain, the unique Sherpa culture, traditions, religion and the hospitality of the people in the locality, it is an experience of a lifetime for any trekker. While trekking for the Everest Base Camp, most days will be spent above an altitude of 3,000m in the Khumbu and ImjaKhola valleys. There will be plenty of time to explore and enjoy the local culture of the Sherpa people, visit ancient monasteries, learn about Buddhism influence in Sherpa’s life and the traditional farming system, which will add flavour to your journey and will be most unforgettable experience.

 

Trekking Itinerary
 

• Day 1 – Drive from Pokhara (915 m.) to Nayapul (1050m) Trek from Nayapul- Birethanti- Tikhedhunga
• Day 2 – Trek from Tikhedhunga(1480m.) to Ghorepani (2860 m.)
• Day 3 – Trek from Ghorepani to Poon Hill (3210m.) to Chuile(2400m.)
• Day 4 – Trek from Chuile to Sinwa(2360m.)
• Day 5 – Trek from Sinwa to Deurali(3200m.)
• Day 6 – Trek from Deaurali to Annapurna Base Camp (4130 m.)
• Day 7 – Trek from Annapurna Base Camp to Bamboo/Sinwa (2360m.)
• Day 8 – Trek from Bamboo/Sinuwa to Jhinudanda hot spring (1780m.)
• Day 9 – Trek from Jhinudanda hot spring to Australian Camp(1890m.)
• Day 10 – Trek from Australian Camp to Ghattekhola(1130m.)
   Drive from Ghattekhola Return to Pokhara.
 
Click here to view Itinerary

 

Mt. Everest Base Camp Training

Training for the Mt. Everest Base Camp Trek is not about hardcore fitness- it is not like running a marathon-the purpose of the training is to condition your body. When you are walking you need to make sure you keep hydrated and stop to rest when required, however your trekking guide will ensure you trek at a slow and steady pace to minimise the effects off increasing altitude.
You will see through out the plan that there is a strong focus on drinking water every day. This is crucial, not only is water a great detox but  it is your saviour when it comes to altitude symptoms.

 

 

Preparation
10-12 weeks before your Trek
Locate a hill or rugged terrain that is convenient for you to train at. You can plan the distance by using Map My Run (www.mapmyrun.com.au) Ideally at the end of the 10-12 weeks you want to be able to walk 8-10 kms in rugged terrain with ease!
Week One Your first walk should be easy-just a simple 2 kms – you want to make sure that you are trekking up hill – you want to aim to do this at least 3 times during the week. Continue to drink at least 2 litres of water per day.
Home Exercise As well as getting the heart pumping, you should also be building and conditioning your muscles. You can do this with a few simple exercise at home. These are detailed in the exercise attachment. You should be doing these exercises at least 3 times a week. Feel free to rotate your walk and exercise so you are doing a different thing each day. Choose an exercise group from the list attached and complete 3 sets of 15 repetitions
Tip **While you are training, it is important to breath in and out through your nose. This will help condition your lungs for the altitude**
Week two You should be able to walk 2kms with ease! So it is time to boost it up a little! Double back on yourself and build the walk up to 4kms. Just make sure you are still hitting those hills! Continue to drink at least 2 litres of water per day.
Home Exercise Chose an exercise group from the list attached and complete 3 sets of 15 repetitions
Week Three You should be walking around 2.5–3kms a couple of times a week and then try and do 4-5kms walk on the weekend. Take a little backpack full of clothes- this will mimic like trekking

Make Sure you are still hitting those hills!
Continue drinking at least 2 litres of water per day.

 

Home Exercise Choose an exercise group from the list attached and complete 3 sets of 15 repetitions
Week Four You should be walking 4kms, a couple of times a week and then do a 5kms walk on  the weekend

– This will help you to gradually build up your stamina.
Following the exercise take a little backpack full of clothes and make sure you are still hitting those hills!

 

Continue to drink at least 2 litres of water per day

 

Home Exercise Chose an exercise group from the list attached and complete 3 sets of 15 repetitions
Week 5&6 Walk 4kms a couple of times during the week

Complete a 6kms walk on the weekend – Making sure you are still hitting those hills!

 

Take a little backpack full of clothes and increase the weight this will mimic like trekking.

 

Continue to drink at least 2 litres of water per day
Home Exercise Chose an exercise group from the list attached and complete 3 sets of 15 repetitions
Week 7&8 Walk 4kms a couple of times during the week

Complete a 7kms walk on the weekend
– Make sure you are still hitting those hills!

 

Take a little backpack full of a few clothes but also add a couple of 1 litre water bottles this will mimic trekking

 

Start to drink at least 3 litres of water per day
Home Exercise Choose an exercise group from the list attached and complete 4 sets of 15 repetitions
Week 9&10 Walk 5kms a couple of times during the week

Complete a 8kms on the weekend – This should be outdoors and Ideally with a hill gradient

 

Take a little backpack full of clothes but also add a couple of 1 litre water bottles this will mimic trekking.

 

Continue to drink at least 3 litres of water per day
Home Exercise Choose an exercise group from the list attached and complete 5 sets of 15 repetitions

 

Week 11&12 Walk 5 kms a couple of times during the week

Complete 10kms on the weekend – this should be outdoors and ideally with a hill gradient

 

This week take a little backpack full clothes but also add a couple of 1 litre water bottles this will mimic trekking.

 

Continue to drink at least 3 litres of water per day
Home Exercise Choose an exercise group from the list attached and complete 6 sets of 15 repetitions

 

 

At HOME EXERCISE

Group One

Static Lunges squats Push Ups
yoga yoga2 yoga3

 

Group Two –Thera Band

Buy a Thera Band (Most sports stores stock this product) a resistance band that is fantastic for trekking and home work out.
(The exercise it not about how fast you go but the control you have while doing it. You want to be using the strength)
Rowing – High Rowing – Medium Rowing – Low
-Sit on the floor with your legs out straight
-Wrap the Thera Band around your feet so it is Secure.
-With your core engaged and your back straight pull the band up towards your chin
-Straighten your arms and release

-Sit on the floor with your legs out straight
-Wrap the Thera Band around your feet so it is Secure.
-With your core engaged and your back straight pull the band up towards your chest
-Straighten your arms and release

-Sit on the floor with your legs out straight
-Wrap the Thera Band around your feet so it is Secure.
-With your core engaged and your back straight pull the band up towards your hips
-Straighten your arms and release

 

Tips & Tricks

Try going up and down the stairs few times… stairs are a fabulous and effective way of getting the heart pumping!

Extra exercises at the park…

Get in touch with your childhood and head straight for the monkey bars for a couple of sets of chin ups – not essential but they’re good if you are keen!!

Yoga

is a fabulous way of strengthening and toning the body – the breathing exercise are also beneficial to your trek preparation. You can buy a DVD or book or even better join a class!

Click here to view Itinerary