Be Mountain Fit

You have decided to go on a trekking adventure, so being mountain fit is critical for your safety and success.  It could be a trek to Everest base camp, Annapurna, Kilimanjaro or some where in South America. You have lots of questions, when should I make the journey? How do I train? Who should I go with?

We have the experience and knowledge to help you get fully prepared for your specific trip so get in touch today. Ian has climbed Everest to the top, lead 35+ treks to Everest base camp, climbed Kilimanjaro 35+ times, Island peak 17+ times, Mera peak 6+ times and has led many more treks and climbs around the world.

Specific Training for Your Trip is Really Important

Each trek or expedition requires specific training and preparation.  Every trip is different so you need to approach each trip with targeted training. Why not CONTACT US straight away to start getting accurate information from professionals. You are are signed up to one of our trips we can help you build a training schedule that suits you as an individual. We can assess you current training additionally, we can review facilities available to you and other commitments you have to juggle.

Hiking into Everest Base Camp

How Should you Approach Your Training

1). Start Gradually in particular, build slowly

2). Get a fitness test in order to, know your personal heart rate zones

3). Know your heart rate training zones importantly, train in them

4). Build a Targeted Training Program

5). Think about getting a Vo2 Max test before bigger Expeditions

6). Visit your Doctor and get their advice especially if you have a condition or take medication.

7). Stay well hydrated while training. Drink 1 liter for every hour of training

8). Be specific in your training remember, you are not Running a Marathon

9). Seek professional advice from us, as we know what it takes to be mountain fit

The side of Mount Kilimanjaro

Build a Specific Training Plan

Each trek and climb has different acclimatization schedules. Firstly, you need to evaluate how much time is actually spent at high altitude. Secondly, some trips have big summit days. Finally, some trips have challenging mixed climbing on mixed rock and snowy terrain. You need to access a wide range of information for your chosen adventure. We have all this information available for you so you can get the correct advice.

Strength and Endurance

You need to have the correct muscular conditioning and endurance for trekking.  You will need to be able to walk up and down hills or mountains while there can be up to 50% less oxygen getting to your muscles. Everyone is starting from a different age and fitness level and you need to get a personalized training plan in place that will work for you. Don’t copy some online program, this can work but why take a chance you need specific training for your specific situation.

Follow a Targeted Training Plan

1). Base phase

2). Build phase

3). Peak phase

The Bulk of Training Should be Hill Work

The only way to do this, is build a specific training schedule around hill work. If you are running a marathon you need to run. You are trekking on a multi-day basis, so you need hill work. If you are climbing you need to climb.  You need to build a training plan specific to what you are looking to achieve. You also need to commit to building from 4 hours a week to possibly 10+ hours per week depending on our chosen adventure.

Daily Training is Really Important

Firstly, you will be hiking for 6,10,14, 20+ days back to back. This is why you need to be training back to back days at home. Secondly, remember this as you build a training plan for strength and endurance. Thirdly, build from 3 days a week to 5/6 days a week depending on the trip. Finally, build up your walking up and down hills carrying 5kg/10lbs and gym work, building to 10+ hours walking up and down hills carrying 12kg/25lbs including gym work. There is never a one size fits all training plan as a result, you need to build your own training plan.

Remember you will be in a Low Oxygen Environment

The KEY is to get a plan in place that factors in three things.

1). Lack of Oxygen

2). Elevation gains (up and down)

3). Daily distances.

Always Happy to Chat

In conclusion, remember Strength and endurance should be the two key elements of your preparation.  Sign up to one of our quality treks or climbs in order to, get access to our team 5 days a week. We can get you trained up and will work with you on getting the right information and knowledge needed to make sure you achieve your goals.  Get real results from our real experience.   Read some reviews

Our Top 50 Tips for your Everest Base Camp Trek
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