Happy new year to you! I’m not a big fan of setting new year’s resolutions, but I am a fan of setting goals. Trekking to Mount Everest Base Camp is certainly a big goal!!
How does one prepare for a trek to Mount Everest Base Camp? In particular, not only do I face the physical and mental challenge of the trek itself which is approx. 124km with an elevation change of around 3,000m, but I also face the challenge of raising $5,000 for Interplast as part of my commitment to Turia’s Everest Trek. I’ll start by talking about the physical preparation……
Prior to signing up for the Trek, I was doing strength training once a week with a PT and would do interval training on my treadmill at home. I’d also done a significant amount of hiking through Mt Coot-tha Forest in Brisbane prior to my long walks in 2016 (the upside of this is that my boots are very well worn in!). This was sufficient to maintain a reasonable level of fitness.
Over the Christmas/New Year period, I did a significant amount of research about the Trek from Lukla to Everest Base Camp (EBC), distance, trekking times, gradients, altitude etc. I watched some VLOGs of an American couple that were doing a very similar trek (same on the way up and slightly different on the way back) and also Youtube clips on what equipment and clothing are recommended to pack (in day packs and for the Porter to carry). All of this made me realise that I needed to up my game.
Fortunately, I have an amazing PT, Alesha Pimm @Building Elite, who has been working on a few niggly body restrictions I’ve had for years and is sorting them out. Now, apart from focussing on functional movement, we are building up much greater strength. I’m already doing 75kg deadlifts and on the last day of 2016 I did my first back squat for years as I have much better shoulder rotation now. I’m now up to a 50kg squat! All of this will definitely help with the ups and downs of the trek.
In terms of other training outside PT, I now have a plan to build up my hiking distance.
- Jan-Feb: 1 x 10km hike every fortnight to get my hiking legs back in, plus at least 3 x 4-5km walk through terrain during the week (I’m fortunate to have the Seven Hills Forest Circuit only 5 minutes away)
- March: 1 hike every weekend building up to 20km
- April: 2 x hikes every weekend to get used to multi-day hikes, start with 2 x 10km hikes and building up to 2 x 20km hikes
- May: taper off and start packing!
I’ll also continue to go to the gym and start using the Stairmaster to build up stamina for the many steps I’ll need to climb.
I also decided to book myself in for a Baseline Altitude Assessment at the Brisbane Altitude Centre so I can (1) see how my body reacts in a controlled environment and (2) have an idea what it feels like so I don’t freak out when I’m actually there!
I also met with the lovely Taylor Ryan from Inspire Health & Fitness Services to get an eating plan that would match my goal and set realistic body measurement targets. A plan that so far fits in really well with my current lifestyle (although eating more food has been a bit daunting!!)
Thanks again for reading and stay tuned for my Fundraising Preparation blog!