HOW TO PREPARE FOR TREKKING

HOW TO PREPARE FOR TREKKING

 Am I too out-of-shape for an adventure trek on the mountains ?

It's the number one question asked by so many aspiring trekkers. It's the nagging worry that especially 50+ adventurers from taking the plunge on the vacation of their dreams, and that is a shame because anyone who loves the outdoors is a good candidate for an adventure tour. Of course, that doesn't mean there are not things you can do to prepare before your trip to make it more enjoyable.

A little investment in your overall fitness before you go pays big dividends in terms of what you can accomplish out on the trail. That does not mean you have to join the gym or punish yourself with a triathlon-level training regimen. There are lot of common-sense steps you can start right now to get yourself ready for the adventure of a lifetime.

So, if you are a 50+ adventurer and wondering where to start, try these 9 fitness tips to give yourself the confidence to achieve your personal goals. 

1. Give yourself time to prepare -

In general, it can take your body from three weeks to three months to really see a significant improvement in your fitness level and to respond to a change in routine. So, if you have already booked your trip, you should get started now !

2. Focus on your cardiovascular fitness -

The American College id Sports Medicine recommends at least 150 minutes of aerobic activity a week  for people 50+ with at least 30 minute sessions at a time. The best aerobic activities for mature athletes are swimming, cycling, brisk walking or jogging, all of which are great preparation for an adventure like exploring the Himalayas. Even if you can not get outdoors or make it to the gym, there are lots of great cardio exercises you can do at home to get your heart pumping. Jumping jacks, half-jacks, squats, leg raises, hops, and even planks-jacks are great body weight  exercises that require no special equipment or skill. 

If you are doing a trekking adventure on the Himalayas at higher altitudes, then High-Intensity training (HIIT) is particularly beneficial because it improves both aerobic and anaerobic fitness and prepares your body for the bursts of strength you will need on your climb. HIIT sounds more complicated than it really is - it's simply adding a short period of more strenuous exertion into your daily walking, jogging, swimming, or biking routine. For example, if you take a 45 minute brisk walk, try to jog 30 to 60 seconds every 5 to 10 minutes of your walk. Same if you swim or bike, add a few sprints during your usual routine. 

A note of caution for you mountain adventurers : Even if you are in pretty good shape, it's important not to push yourself too hard at higher altitudes. Exertion is a key driver of altitude sickness. 

3. Focus on leg strength -

Strength training is is generally a good idea for athletes of all ages, but for hikers, leg strength is essential for an enjoyable experience. Your legs are doing the bulk of the work, after all. Lunges, squats,and calf raises are all good exercises you can do at home. Try slowly stepping on and off a step or exercise platform, gradually increasing the height as you progress. Setting your treadmill at a higher incline is also great preparation, or just walking up a few hills on your evening stroll. 

4. You need a strong back to carry your pack -

Your adventure backpack and few bottles of water are a portable gym to help you get in shape just about anywhere. Strap on your pack and practice "step-ups". This will get your calves and back ready for the weight you will be carrying on a hike. Walking up and down the stairs with your backpack is also great training. Push-ups and planking with a loaded pack build up essential muscles in your core, shoulders, and your upper body that you will need on longer treks. 

5. Don't neglect your core -

Focus on your core. Your core muscles are your abdominal, back muscles, and the muscles in your pelvis and they give you balance and flexibility, and underpin just about every other physical activity you will do on an active adventure. Crunches, bridges, and planks are some of the best exercises to build a strong core. You can tune up your core by sitting on an exercise ball while you read or watch TV at night, step up your core fitness game with these stability ball exercises.

6. Enhance your lung capacity -

Daily do Deep Breathing Exercises at least once in a day (preferably in the morning), just remember that your stomach should be some what empty. This you should do during all the 2/3 months of  preparation. This is most essential when going for a high altitude trek. Also, this boosts your stamina during long hikes.

For deep breathing exercises, refer to my blog titled - "How To Improve Your Lung Capacity For High Altitude Treks" - Dated : 4th. July, 2021. 

Or , watch on my YOUTUBE channel - " fitnessfun50 " .

7. Keep it balanced - 

This sounds too simple to mention , but few minutes spent improving your balance can prevent injuries on your trip and give you more stability when you climb. Walking heel-to-toe with your arms out at your side and your eyes looking straight ahead is an easy and effective balance exercise. So, simply standing on one foot for 30-60 seconds at a time (longer if you can manage before switching to the other foot. There are some easy exercises to improve your static and dynamic balance (and you will need both on the trail).

8. Don't forget the practice hikes - 

Now the time to put all those exercises to work for you with a few practice hikes. Look for places with variable terrain and elevation so you can get the feel for how your body responds to the stresses and areas where you may want to improve. Remember to wear your pack and toss in a few water bottles, adding more as you progress, so you can get used to handling your body with a weighted pack. 

The practice hikes are essential for one more extremely important reason - you will get a chance to break in your boots, or buy a new pair of the ones you have are not supporting you correctly. There is nothing worse than hitting the trail with a pair of painful, poorly fitting boots. Remember that new boots rarely feel great out of the box. The lighter models may break in with just few hikes, but some of the sturdier leather ones may take weeks to really conform to your feet. keep that in mind if you are considering a new pair of hikers before your trip.

9. Mental preparation is important -

Fear is the enemy when it comes to trying something new. Combat it with physical preparation - knowing you are doing positive things to get your body ready for the trip.

Focus on the "why'', the personal benefit you hope to attain by completing an adventure : "I want to hike the Himalayan trail because I will ............. ". Keep that benefit firmly in mind when you are feeling discouraged, both in your preparations and on the trail. 

Finally, visualise success. See yourself standing on the vast Tibetan Plateau or hiking Everest Base Camp trail. Seeing success is the first step towards achieving it. Don't be afraid of a little self-doubt, it happens to everyone, even the most well-prepared. But you can combat it by knowing why you are taking an adventure tour in the first place and what success looks like to you. 

Of course, a really knowledgeable and supportive trip leader / guide can make all the difference, too. 

Final Thoughts - 

You do not have to be in the best shape of your life to have a memorable and successful adventure tour. But it helps to give yourself confidence with a little preparation before you go for your dream trek. Just remember, no matter how you feel when you leave, you will return renewed, refreshed, and alive with a sense of accomplishment. 

If you are ready to take the next step and start planning your own active adventure, why not mention your trek goals in the comment section below. 

                                                        

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EVEREST BASE CAMP SOLO TREK - Preparation, Trekking Gears, Itinerary, & Cost.

 

EVEREST BASE CAMP SOLO TREK - Preparation, Trekking Gears, Itinerary, & Cost.

Among all the trekking destinations in Nepal, Everest Base Camp (EBC) is one of the most popular mountain destinations in the world. The Khumbu region, in Nepal, plays host to thousands of trekkers every year, and trekkers come from all over the world to enjoy magnificent views of the highest mountain on Earth, Mt. Everest (8848m) and it's neighbouring peaks. The natural beauty of the region inspires some beautiful photography, and the views along the rout, as well as at EBC itself, are just captivating. There are beautiful, century old monasteries to visit and the trek provides the opportunity to experience the unique culture of the Sherpa people. 

Trek to Everest Base Camp is an incredible journey for those whose dreams soar as high as the clouds around the majestic peak. This is really the adventure of a life time. Far from the madding crowd you can saturate your spirit with the natural beauty of the region, and stretch your endurance beyond what you thought was possible. EBC is one of the most iconic trekking adventure.

The traditional trekking route from Lukla to EBC is travelled by around 95% of all trekkers to EBC, and the round trip takes between 10 to 14 days. The trek to the base camp, which is at an elevation of 5,364 m, crosses suspension bridges that span huge chasms of thin air, past hidden Buddhist monasteries, and into the heart of the rugged Sherpa country.

PREPARATION

Your physical fitness plays a factor in the perceived difficulty of this adventure. Though some classify this trek as an advanced level, but you may be glad to know that no technical training or mountaineering experience is required. With proper physical fitness your age won't mater at all in undertaking this trek.

It's always advisable to go for few treks before you plan for EBC. Walking / jogging is the most common and best way to prepare for Everest Base Camp trek. Do not try to do too much too soon. This may lead to fatigue or injury, take it slowly and gradually increase your training. Do proper warm-up and cool-down before and after exercise. 

Focus on your cardio endurance training, diet is also an important aspect - start taking diets that are rich in protein and carbohydrates. I would suggest, as a first timer start your training at least 6 months ahead of your trip, those who are into trekking may start 3 months before. Start with jogging or running for 1 -2 km, gradually may increase up to 5-10 km. If you are already into gym then that's great and will be an added advantage. Train your legs with squats, lunges, leg press, focus on your shoulder strength training also. If you are carrying your backpack during the trek then your shoulders have to be strong. Would suggest to go for weekend short treks near you, or go for long walks of 10-12 km with your backpack with load of min 10-12 kgs. You also need to focus on your mental strength by doing Yoga, meditation. 

One of the most important part of your preparation should be doing breathing exercises (Pranayama) like "VASHITA PRANAYAM" (Belly Breathing technique), Pressure breathing exercise, Breath Holding Technique,  and few other similar breathing techniques, as these breathing exercises not only enhances your lung capacity, but also improves your immune system. Such breathing exercises are of great help during high altitude treks. where air is thin and breathing is really difficult during long hours of trek. Also with ability to inhale good volume of air due to enhanced lung capacity, you will minimise the risk of Acute Mountain Sickness (AMS). It is always advisable to consult your doctor before planning and preparing for EBC trek.

Once you think you have done your preparation, it's time to check on your fitness level - you should be able to run or jog 5 km in 25-30 minutes, this is the bench mark. But do not get demotivated if you are not being able to cover it, its OK, keep on with your practice. You should also be able to climb 30-40 stair steps at one stretch, able to do 15-20 push-ups in one set, also should be able to do squats and lunges 2-3 sets of 15-20 reps per set. It's not mandatory to achieve exactly these numbers, your body type, physical fitness level, posture should be in a good position.

Remember, EBC is a difficult trek, there is a difference between a difficult trek and expedition. There are number of factors that make a trek difficult, moderate, or easy. Total distance to be covered in EBC trek is about 120 km, maximum altitude is 17598 ft., and if you attempt Kala-Pathar then the altitude will be 18517 ft. Your trekking distance will be minimum 7 km and up to 20 km in one day, trek duration min 4 hrs & maximum 9 hrs per day. There may be snow fall or snow storm on your trail, temperature may drop to minus 15 to minus 20 degrees celcius. Number of days you will be spending on this trek is about 14-15 days. All these factors take your trek into a difficult grade. 

AMS may be a major and serious factor in this trek, cause of Acute Mountain Sickness (AMS) is shortage of oxygen in the air, if not diagnosed in time then leads to high altitude cerebral edema, where water fills your lungs and you will not be able to breath and there will be swelling in the brain. Symptoms of AMS - headache, dizziness, tiredness, extreme fatigue, loss of appetite, nausea, shortness of breath, not able to sleep. AMS may start at 2500 m. (8200 ft.).

It can be prevented, but there is no medicine to cure AMS, only thing that you have to do is descend or take the patient to lower altitude as early as possible. Therefore it is recommended not to gain altitude of more than 500 mt. 1640 ft. in a day, should take a rest day for acclimatisation once you gain an altitude of 1968 ft to 2952 ft, spend one extra day at this altitude. 

Strictly you should not be smoking or taking alcohols in the mountains. On consultation with your doctor may take DIAMOX  48 hours before entering mountains as a preventive measure. DIAMOX  should not be taken when in the mountains or with AMS, there is no use of DIAMOX once you catch AMS. May take paracetamol if you get severe headache. Should drink sufficient water per day to keep you hydrated, it's very important to stay hydrated even in minus temperature, that is the key. Have Garlic soup during your EBC trek, this is a very good AMS preventive food, every Sherpa & guide recommends this. Take Garlic soup twice a day. Ever one or two hours of trek you can have one or two cloves. 

Always keep your head and feet covered, but unless compulsion due to chilled winds keep your head covered but ears open, because then our body will detect the surrounding air pressure and start acclimatising and start giving signals to our body to make necessary changes. If have headache, then try one litre water with one disprin tablet and monitor for one hour, if it is AMS then headache will not go, take decision very wisely, if after sleep you are comfortable then go for next destination, or else descend immediately. Remember that, every body is different and reacts differently under varied conditions, therefore it is always better to undertake few 14000 -16000 ft altitude trek before you go for EBC, just to check how your body responds at such high altitude.

To know in details about how to prepare, please read my Blog (dated 20th Sept. 2021) : "SIMPLE WAY TO TRAIN FOR YOUR UPCOMING TREKS - Fit To Trek@50 Series".

TREKKING GEARS 

Your trekking gears can be divided into 5 sections :

1. Essential gears.

2. Clothing.

3. First aid kit.

4. Toiletries.

5. Electronic Gadgets.

1. Essential Gears : Sleeping bag, trekking pole, water bottles, trekking shoe, lighter or match box, head lamp with extra batteries, please note that lighters and match box are not allowed on flights, you have to purchase lighter or match box from Lukla and leave these at Lukla on your return, micro spikes, 60 - 65 litre ruck-sack, your day pack , day pack is nothing but your small back-pack.

Your trekking poles will cost around 750 - 800/- INR purchased online. Water bottles are most important, carry 2 numbers of one litre each - one metallic and one plastic, as the nights will be very cold therefore fill hot water in the metallic bottle and keep inside your sleeping bag, it will keep you warm. One litre warm or boiling water will cost you around 300 Nepali rupees at the tea houses where you will be staying. The other essential item is your trekking shoe, would recommend a water proof trekking shoe with high ankle and good grip,  I used Quechua trekking shoe which I bought from Decathlon for 5999/- INR. Next is Head torch or lamp which I bought from Amazon, it's not much expensive, costs about  300/- INR. The main essential trekking gear is your rug-sack or back-pack, I used Wildcraft 60 litre back-pack with in built rain cover and having excellent back support system, I got it online costing around  4400/- INR. Your day-pack should be about 25 - 40 litres.

2. Clothing : On Himalayan treks you should be having your proper clothing - warm layers, rain covers, etc., Quechua men's half zip NH100 which costs about 499/- INR is the one that i used as rain cover. I also bought Quechua men's waterproof hiking over trouser NH500 costing about 699/- INR. You should also carry woolen cap, sun cap which you can buy at Thamel(Kathmandu) for 300 Nepali Rupees, trekking pants which preferably should be water repellent, this also you can buy from Thamel for 1200 Nepali Rupees. I also carried a pair of quick dry track pant. For my entire trek I carried a pair of Trek pants. Also carried 4 pairs of Jockey sports socks of ankle size, two full size normal socks, a pair of thick woolen socks, these are very useful at night. Carried two pairs of thermals - upper & lower. You must also carry a flees jacket or light weight sweater. 

The next item is very very important - Down Jacket made of duck feathers, as it's very light and warm, also water repellent. Padded jackets can also be used, these are cheaper, but are heavy. I would recommend Duck feather down jacket. Wind cheater is also useful when it's very windy and chilly, but I used my rain cover or rain coat instead. I also carried 6 quick dry T-shirts - 1 full sleeve T-shirts with hoodie , 2 full sleeves T-shirts, and three half sleeves T-shirts. Carry Balaclava or neck warmers, a pair of micro-fibre towel or light weight multipurpose scarf. Hand gloves are also very important, can carry a pair of normal woolen hand gloves, and a pair of snow proof hand gloves with flees inners, which I bought from Thamel market. Over and above, should carry about 8 quick dry under-wears. 

3. First Aid Kit : You can carry glucose, water purification tablets, which are must. Medicines that you should carry  for emergency are - pain killers, muscle reluctant tablets/sprays, diarrhea tablets, paracetamol tablets, tablets in case of vomiting, waterproof band aids, bandage, Vaseline, body lotion, antiseptic lotion/cream, sun screen lotion/cream, cotton, crape bandage, a small scissor, sanitizer, dry cough syrup, strepsils/vicks tablets, antacid tablets. May also carry Diomax, but use only in case of emergency on consultation with a doctor.

4. Toiletries : Tooth brush, tooth paste, soap cream/paper, toilet paper rolls (it's very costly as you go up in the mountains), wet wipes as there will be less chances of getting showers on the trail, you may get it but, hot water will be very costly (400 - 600 Nepali Rupees).

                                             

5. Electronic Gadgets : Charging your electronic devices in your EBC trek is expensive, there is no electricity, Tea Houses depend on solar power. Cell-phone charging will cost you around 300 - 400 Nepali Rupees (NR), power-bank charging will cost on per hour basis at some Tea Houses, if you are carrying 20000 mh power bank then imagine how much will be the charging cost. Best is if you could carry a mini solar panel for charging your devices, this you can buy fro Amazon for 3500/- INR. It is always advisable to carry 2 nos of mobile phone chargers. If carrying camera then carry extra memory card and batteries, because EBC trek passes through such majestic landscapes that you will be compelled to take lot of pics. For EBC digital or off-line trail map is not required, this rout is well marked.

To know in details on Trekking Gears please read my blog my blog (dated 22nd Aug'21) - "TIPS FOR FIRST TIME TREKKERS - Fit To Trek@50 Series".

ITINERARY 

The recommended time to go for EBC trek is either before or after late-May to mid-September, the monsoon season. Late September-November, and February-May are the main trekking months with fairly stable conditions, good visibility and temperatures at Base Camp getting up to around minus 6 degrees celcius. 

Although late November-February are extremely cold, around minus 15 degree celcius by day and much colder at night, clear skies are usually the norm with quieter trails  and teahouses adding to the exhilarating feeling of wild and unadulterated isolation.

EBC trek can be completed in 14-15 days, there is other rout to reach EBC, but I followed the conventional rout which the trekking companies follow : 

1 - Kathmandu

2 - Lukla to Phakding

3 - Phakding to Namche Bazar

4 - Namche Bazar acclimatisation

5 - Namche Bazar to Tengoche

6 - Tengoche to Dengoche

7 - Dengoche acclimatisation

8 - Dengoche to Lobuche

9 - Lobuche to Gorakshep to EBC

10 - Kala-pathar to Gorakshep to Dingoche / Phariche

11 - Dingoche / Phariche to Namchi Bazar.

12 - Namche Bazar to Lukla

13 - Lukla to Kathmandu

DAY -1 :   Your journey begins in ancient Kathmandu, where you will acclimate and explore the city at your leisure while anticipating your ascent. You have to reach Kathmandu and stay one night. 

Day - 2 : Try to get early morning flight to Lukla. Lukla is situated at an altitude of 9393 ft. Have your breakfast at Lukla and get your tourist permit. Then start your trek to Phakding, you have to cover 9 Km which will take about 3-4 hours and reach an altitude of  8563 ft., the trail is decent and easy. Once you reach Phakding have your lunch there.

Day - 3 : This will be a tough day, Phakding to Namchi Bazar - have to cover 10 km for which it will take 7-8 hours.  From 8563 ft you have to trek to an altitude of 11290 ft, ie to Namche Bazar. On day 3 you have to get your Sagarmatha National Permit from Joshali village near Monjo. Start your trek from Phakding early in the morning after completing your breakfast, as reaching Namchi Bazar will be one of your toughest day on your EBC trek. You can have lunch at Monjo.

Day - 4  : This will be your acclimatisation day at Namchi Bazar. For acclimatisation, hike to Hotel Everest View, hike distance is 3-4 km, from an altitude of 11290 ft. to 12729 ft, it will take 4-5 hrs. Have your breakfast at the place where you are staying at Namche Bazar, take your 'day-pack' carrying water bottles, poncho, warm layers, first aid kit and trekking poles and start your hike to Hotel Everest View. It's not just acclimatisation hike, but you will be blessed with the first view of Mount Everest. On acclimatisation day you don't have to stay in your hotel room, you have to go at higher altitude and come back. Go high and sleep low - this is the rule of acclimatisation. You can come down at about 3 pm in the afternoon and explore Namche Bazar market. You have to spend two nights at Namche Bazar.

                                        

Day - 5 : Namche Bazar to Tengboche, trekking distance is 9.2 km, from an altitude of 11290 ft to 12700 ft, it will take about 7-8 hours of trekking. Have lunch at Kenjuma with a stunning view of Mount Ama-Dablam. The toughest section of day 5 will start after  Fungedengma suspension bridge, a deep ascend for about two and a half hour. 

Day - 6 : Tengboche to Dingboche, trekking distance is 10.8 km, from an altitude of 12700 ft to 14468 ft, it will take about 7-8 hours. Somari is the best place to have your lunch, it is also a good place to spend some time here, don't rush as you will be gaining some altitude.

Day - 7 : Acclimatisation day at Dingboche. You can get up bit late in the morning, then after breakfast get ready for the acclimatisation hike with your day-pack to the top  of Nagarjun hill (16668 ft). From top of the hill you can get a magnificent view of Mount Ama-Dablam and surrounding mountain range. Once you are back from your acclimatisation hike, have your lunch at where you are staying at Dingboche.

Day - 8 : Dingboche to Lobuche, trekking distance is 7 km, from an altitude of 14468 ft to 16210 ft, it will take about 7-8 hours. If your health is good with no symptoms of AMS, then you can continue. Initially the trail is little bit flat with gradual ascend till Dugla, you can take lunch and some rest at Dugla. After Dugla there is a steep ascend, once you cross the ascend you will be at the Dhukla pass where the Everest Memorial is situated, this is the memorial for the mountaineers who lost their lives in the Everest and other mountains during their expeditions. 

Day - 9 : This is the most awaited day, Lobuche to Gorakshep to EBC to Gorakshep, total trekking distance is 9 km, from an altitude of 16210 ft to 17598 ft, it will take about 7-8 hours. Once you reach Gorakshep (16942 ft) which is 3 km from Lobuche, take your room, keep your ruck-sack, have your lunch and take your day-pack to proceed towards EBC. From Gorakshep to EBC is 3 km trek, and will reach an altitude of 17598 ft at EBC. After spending some tome at EBC and taking few pics come back to Gorakshep before it gets dark. Spend night at Gorakshep.

Day - 10 : If you are planning for Kala-Pathar, then you have to wake-up at 3 am, and by 4 am start your trek for Kala-Pathar, which is at an altitude of 18519 ft. It will take two hours to reach Kala-Pathar, Once the sun rises spend some time at Kala-Pathar and come back to Gorakshep, have your breakfast and start your return trek. On day ten you have to reach Dingoche or Pheriche, trekkers usually prefer to stay at Pheriche, because it's bit lower in altitude. The total distance will be about 13 kms (Gorakshep to Kala-Pathar and to Gorakshep, then to Pheriche or Dingoche), from altitude of 17598 ft to 14340 ft, trekking time will be about 7-8 hours.

                                  

Day - 11 : If staying at Pheriche, get up early, have your breakfast and start your trek to Namche Bazar, on the way have your lunch at Tengboche, this is going to be another tough day where you have to cover about 20 km, it took 9 hours to reach Namche Bazar. 

Day - 12 : Last day of your actual trek. Namche Bazar to Lukla , trekking distance 19 km , from an altitude of 11290 ft to an altitude of 9393 ft, trekking time about 8-9 hours. Get up early in the morning, have your breakfast at Namche Bazar and start your descend . Take your lunch at Monjo or Pakding. From Pakding it will take 2-3 hours to Lukla. 

Day - 13 : You will be flying back from Lukla to Kathmandu. Try to get the first early morning flight, as there are chances of the weather getting bad during the later part of the day, weather is very unpredictable at Lukla and flight may get cancelled. That is the reason you should add extra one to two days to your itinerary. 

                                       

Day - 14 : After spending one night at Kathmandu, it's time to fly back to your home town with tons of trekking experience and magnificent Himalayan memories.

COST 

Everest Base Camp trek is bit expensive, compared to most Himalayan trekking destinations in India. The total cost can be summarised in 3 steps - 

a) Lukla to Everest Base Camp & EBC to Lukla will cost you around 35,000 - 40,000 INR. 

b) Kathmandu to Lukla & Lukla to Kathmandu round trip flight will cost you around 15,000 INR. 

c) Reaching to Kathmandu totally depends on where your home town is.

These 3 steps do not include your trekking gear cost. Trekking cost can be further divided into -

1. Trekking Permits - we require 2 permits, one from Lukla, ie Khumbu Pasang Lamu Rural Municipality tourist entrance fee which is 2000 NR, and the other is Sagarmatha National Park entry permit from Josale Village which will cost 1500 NR for Indians, but for non-SAARC country tourist it will cost 3000 NR. Documents required for permits are - your passport, Indians if not travelling by flights have to show only their Government IDs like Adhaar Card, Voter ID Card, PAN card, or Driving License. For Everest Region TIMS card (Trekker's Information Management System) is no longer required since 2020.

2. Food - The cost I mentioned before ie 35,000 - 40,000 INR is inclusive of food cost. If you calculate day wise expense, then it will be around 2000 -3500 NR per day. In general the staple Nepali menu of carb-heavy Dal-Bhaat will cost 350-550 NR, Bread with honey will cost 400-600 NR, black tea 100 NR, coffe 150 NR, Hot chocolate 400-500 NR.

3. Accommodation - when you are travelling from your country to Kathmandu, before travelling to Lukla you have to spend a day at Kathmandu, so have to consider that also. There are hotels and lodges of all budget tourists, myself had stayed at a hotel where the cost was 1500 IR for a day. You can book online before you reach Kathmandu. During your trek the accommodation cost will increase as you gain altitude, it will vary from min 200 to max 700 NR. 

All teahouses usually have a large dining hall where you can eat and relax with other trekkers. There is a fireplace in the centre of the dining hall designed for heating the entire room during dinner time.

All the cost mentioned of food & accommodation are as on 2021, it may vary  through years, so keep track on internet for latest cost updates.

4. Trekking gear cost - There are 4 main trekking gears that are expensive - Down jacket, Ruck sack, Sleeping bag, and Trekking Shoes. Wildcraft Down jacket normally costs around 4500 INR, Wildcraft 65 litre Ruck Sack cost around 4200 INR, Wildcraft sleeping bag which works till -10 degrees cost me around 4700 INR, Quechua trek 100 waterproof from Decathlon cost me about 5999 INR. All other trekking gears that myself carried have already been mentioned above under "ESSENTIAL GEARS".

5. Domestic Flights - Kathmandu to Lukla & Lukla to Kathmandu round trip will cost around 15000 INR, This cost is only for Indians, for non- SAARC country tourists it's higher. You can book this flight via websites of only Nepal airlines like - Buddha Airlines, Summit Airlines, Yeti Airlines, Tara Airlines, etc.. Please note that Indian Credit and Debit cards can not be used while booking flight ticket via these airlines websites. The best is to call the customer care of the airlines you intend to book your ticket, over phone they will book your ticket and send you ticket itenery via email from their official e-mail ID, On landing at Kathmandu, you have to go to their sales office and make the cash payment in Nepali Rupees.

Lukla is one of the most dangerous airport in the world, It's in a hilly region and weather is so unpredictable there, there are high chances of flight cancellation, so whenever you are travelling always keep min two spare days in hand.  

                                          

6. Travel & Trekking Insurance - there is a difference between travell and trekking insurance. Why we need Trekking insurance ? because high altitude mountain sickness, accidents and flight cancellations, are the 3 major risks at EBC trek. If you are planing to take trekking insurance for EBC make sure your policy covers emergency evacuation by helicopter till 6000 m. Premium depends on your age and number of days you are going to spend on EBC trek, it starts from 8500 INR, this trekking insurance is not mandatory for EBC trek, I did not opt for trekking insurance, myself had only normal travel insurance that cost me around 700 INR.

TREKKING AGENCY COST : In case you plan to go for EBC trek through a trekking agency, then you have to trek with a group of trekkers. The cost vary from agency to agency, for which you need to do a very thorough research on internet judging all pros & cons. There are no fixed rates , it may vary from 69999 - 80000 INR for Indians, and about 2000 - 4500 USD for other foreign nationals . The rates depend on the facilities you opt for. Please check what all are included and what all are excluded in their cost.

WHY EBC TREK ?

Reaching Everest Base Camp has become the goal of thousands of avid trekkers the world over. There is a sense of grandeur that comes with trekking through an area considered a Mecca for climbing and mountain enthusiasts.

Everest Base Camp trek is really a life time experience which every trekker should go for. With proper preparation, I would suggest every human irrespective of their age should experience this Himalayan trek at least once. This trek will open up a new window for you, and you will start experiencing life as it really is. The energy level at the Himalayas are so high that it rejuvenates your body and mind entirely, your approach towards all living beings and nature will completely change. The majestic mountains around you will make you feel just a spec on this earth and will humble you down.

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PARADISE FOR TREKKERS - 6 UNPLUMBED TREKKING TRAILS IN NEPAL

 

                                   

PARADISE FOR TREKKERS - 6 UNPLUMBED TREKKING TRAILS IN NEPAL. 

 

If you are exploring your options for your next trekking destination, you have to consider NEPAL. To explore the Himalayan vicinity and it's grandeur, more than 200,000 trekkers visit Nepal each year. Nepal is not only just a country with Himalayas rich in mountain peaks, never-ending hills, valleys, and basins, but it also offers a thrilling experience - TREKKING. Here the trails will offer you definitely more than just trekking. 

Nearly 25% of the total land area is occupied by mountain region, a home of 8 mountains of the 14 highest in the world. The Great Himalayan ranges extends from East to West in the Northern part of Nepal.   This Himalayan nation offers some of the most stunning and magnificent trekking destinations with multiple options for intrepid trekkers seeking a challenge and those looking for gentle hike, while experiencing the beautiful Himalayas and culture of the country. With the spectacular views of rivers, forests, captivating landscape and mountains its the best. Overall, the experience will be beautiful, the people are nice and kind, and the weather, though rapidly changing, is quite nice.  At times during your planning stage, it can be confusing and overwhelming to know which treks you should go for. 

Most of the trekking is filled with red and pink flowers and brown leaves that have just fallen from the trees, especially if you are hitting the trail in May, which marks the end of spring, the last of colourful wildflowers decorating most of the path. As you walk along the spring flowers it will give you a royal feeling, the best feeling in the world. Trekking Nepal in May is prodigious. The temperature at lower altitudes is warm, whereas the higher Himalayan region still experiences the chill spring winds. Despite occasional thunderstorms, the climate is mostly stable. 

In my this blog, I have listed 6 not so explored trekking destinations in Nepal with trekking facts of each, if myself have missed some, then please comment it down below, so that I can include in my next blog on this subject. 

These destinations as are unplumbed, are less crowded as compared to few very popular destinations like - Everest Base Camp trek, Annapurna Base Camp trek, Annapurna Circuit, Ghorepani Poonhill Trek, Gokyo Lake Trek, Langtang Trek, Mardi Himal Trek, Journey to Upper Mustang, Manaslu Circuit Trek, Dhaulagiri Trek, Three Passes Trek, and few more.

If you are planning a trip to Nepal, or Kathmandu, or whether thinking of  best trekking experience ever, you should head towards the Himalayas in Nepal. The best part of these trails here is, it's extremely built up - there are literal small villages and towns all along the path that will provide you everything you could ever need.

Hotels, lodges or Home-stays are around $ 5-8 per night, unless you go for something fancy. Most meals are $ 10-15. and you can grab a beer as well. 

Trekking in Nepal will not only let you get in touch with nature, but will also make you to look deep into nature, you will start experiencing life in a different way. Your trek will help you experience and understand different traditional and native lifestyle. The experience thus will treat your mind and body to peace and calmness.

 

6 UNPLUMBED TREKKING TRAILS IN NEPAL

Majority of the known trekking destinations of Nepal are very crowded because of its popularity and of course increasing domestic and international tourists, which was not before. Annapurna Base Camp (ABC) , Poon Hill, and Everest Base Camp (EBC) are the most popular trekking destinations of Nepal. Other than these places, there are also other good places for trekking where only a few go. The SIX best less crowded trekking trails in Nepal are :

 

1) Tsum Valley Trek :

Very few trekkers who have explored or go for the relatively untouched Tsum Valley Trek. This trail lies between the majestic landscape of the Boudha Himal and Himal Chuli, Ganesh Himal, and Sringi Himal. If you have sufficient time, then can attempt for Tsum Valley and Manaslu at one go. Tsum Valley was open for international tourist since 2007. 

Inhabited by Tsumpas- the local people of Tsum Valley, have their own dialect, culture, and tradition which somewhat matches with those of Tibetans. This valley has many Tibetan Buddhist monasteries like Dhephyundonma Gompa, Rachen Gompa, and Gu Gompa. These people celebrate the Archery festival in Summer, same as at Manang and Mustang. With the advent of few international tourist now, many home stays with basic amenities have come up. The local traditional culture and lifestyle is worth experiencing.

During this 10-11 days trek, each day you have to walk between 5 - 8 hours, with the high point of the trek being 4000 meters. You will find accommodation in lodges and traditional home stays on this trek. Dal, Bhat, Chapatis, noodle soup are foods that you will get. If you are not prepared to 'rough it' a little bit, then this trek is probably not the one for you. 

My recommendation would be to undertake this trek during Spring and Autumn. Permit cost during September - November will be USD 40 per person for the first 8 days. During December - August it's around USD 30 per person for the first 8 days. In addition you need MCAP (Manaslu Conservation Area) permit which will cost around NPR 3000 per head. If you go with some trekking agency, this trek may cost about USD 800 - 950, which generally covers cost of your guide, porters, all meals, local ground transportation, accommodation, all necessary permits, documentation and all government taxes, and insurance and trekking gear for guide and porters.

 

2) Kanchenjunga circuit Trek :

World's third highest mountain Kanchenjunga (8586 metres) trek is rewarding not only because of its massiveness, but there are many more to experience. This circuit trek is for those who love extreme trekking, The circuit combines both Pang Pema (5140 metres) on the North and Oktong (4580 metres) on South Kanchenjunga base camp. While undertaking  this circuit you will experience the difference of northern side and the southern side of it's people's culture and lifestyles. The captivating view of the mountain and diversity of culture will make your trek worth experiencing. 

Trekkers may tryout the local popular wine made of millet seeds called Tongba. This magnificent location was opened for international trekkers since 1988. At present, many tea houses have come up at overnight halt locations, which are very much pocket friendly with all basic comforts. Trekkers here can ease their long hours of trek.

Kanchenjunga circuit trek is not for first time trekkers, you need to have good experience in trekking to successfully complete this circuit. This is one of the toughest and the most adventurous trekking trail in Nepal. It takes 21 days to complete this circuit. This circuit starts and ends at Suketar. While trekking from one rout to another, you will have to cross Mirgin La, one of the highest altitude passes of the region. On major part of the trail you have to remain higher than 4000 meters, exposing you to extreme weather conditions, with increased chances of altitude sickness. 

Kanchenjunga circuit trek costs normally between USD 1780 - USD 1900 per person, if hiring a trekking agency. The cost is including guides, porters, fooding & lodging, permits, local transport, etc. Best seasons are September to January , and March to August. 

 

3) Upper Dolpo Circuit Trek :

Considered as incredible and much dynamic trail as compared to other trails in Nepal, will certainly make your experience a rewarding Himalayan trek. This rout has been opened for international tourist since 1980. Those who are looking for trails with less crowd, love to see new culture, along with the beauty of the terrain, then this is the one. Being a controlled area, it requires a special permit of USD 500 per person for ten days. The real lifestyle of Dolpo is worth of an experience. The route lies between Tibetan plateau and the Dhaulagiri ranges in north western Nepal, the high altitude region of Dolpo is remote, rugged and thinly populated, offering mind blowing landscape, challenging trekking experience with the opportunity to see the rich Tibetan culture.

The expedition starts from Nepalganj, in southern-western Nepal. From here you have to take a short flight to Zuppel, and from here a 3 hour trek to  Dunai - from where your actual journey will commence.

This is basically a 20 days trek program. If through trekking agency this will cost starting from USD 4300 onwards . The cost includes - Transfer from Kathmandu airport to hotel, 3 nights stay at Kathmandu, all land transportation by private vehicle, Flights in Nepal, all meals during trekking period, accommodation cost during trekking (Tea houses & camps), necessary permits & fee, guide & porter, Staff food, clothing and salary & insurance, first aid kits, Airport drop.

Eric Valli's movie "CARAVAN", and Peter Matthiessen's book "SNOW LEOPARD" has immensely made Dolpo known to the world.

 

4) Gosainkunda and Helambhu Trek :

This destination is in the northern part of Nepal and closest to the Kathmandu valley. During this trek you will witness magnificent view of the Himalayas and more than 7 sacred lakes. Among these, Holy Gosainkunda is the biggest lake and a popular pilgrimage site related to Lord Shiva, this lake is elevated at an altitude of 4380 meters at the top of Himalayas and is the origin of River Trisuli. The trail descends to the Helambu area after reaching the Laurebina Pass just next to Surya Kunda lake at an altitude of 4160 meters. Helambu is where the Buddhist Guru Rinpoche and Milerapa visited in the centuries back. This place is surrounded by the majestic mountains on northern side and hills on the southern. Trekkers will love the beautiful settlements of Sherpa, Tamang, and Hyolmo people because of their hospitality and decorated homes.

This trek is incredibly beautiful to view the Langtang Himalayan range, Mansalu, and Ganesh Himal. Langtang National Park is the home of endangered species like red panda, Musk deer, Himalayan mountain deer, Himalayan mountain goat, and snow Leopards. We will be captivated by its flora and fona. Rhododendron, orchids, magnolia, and numerous other botanical species while trek to Gosainkunda lake. 

October is a great month for trekking in this region. Basically there are two best seasons for a trek - Autumn (October & November) and Spring season (March to May), as the weather and temperatures suit the trekking activity. For Langtang National Park permit you have to pay NPR 3000. Also TIMS permits are required which you can get from Kathmandu by registered trekking agencies or Tourism Board. 

This trek requires normally 15 - 21 days. Accommodation can be availed at Tea Houses. This trek will cost you approx NPR 16000 - NPR 35000 per person, depending on the number of days and rout you opt for.

 

5) Pikey Peak Trek :

In the eastern part of Nepal in Ramechap district lies Pikey Peak. This destination considered the best for the panoramic view some popular peaks - Everest, Makalu, Kanchenjunga, Lhotse, Gairishankar, Dudkunda, and few others. This trail offers you Monasteries, beautiful Sherpa culture, and the captivating Himalayas. 

This 6-7 days trek commences from Jiri or Dhap Bazar, where you have to reach by driving from Kathmandu. The trek ends at Salleri, where is located Phaplu airport. From Phaplu you can catch a flight ot drive to Kathmandu. There are few good tea houses where you can spend your nights comfortably with pocket friendly budget. 

 

6) Nar Phu Valley Trek :

This less explored remote and exotic trekking destination in Annapurna area is untouched by modernisation and a less crowded place, is my favourite. This magnificent destination lies in the northeast part of  Thrang La. Those of you have done Saribung Pass Trek from Upper Mustang, must be familiar with this place.

Nar Phu was restricted for international tourist until 2002. Agriculture and Yak herding are the major occupation of the local people. You will be greeted with colourful prayer flags, hundred years old Mani wall, Monasteries while entering the Nar and Phu villages. This trek starts and ends at Besi Sahar. For a smooth and successful trek, acclimatisation is highly recommended, as this trail leads above 5000 meters (Kang La passes).

This trek is a real Himalayan wilderness experience that will be as memorable as it is spectacular. Positioned between the most visited Annapurna and Manaslu regions, Nar Phu is a true hidden gem offering trekkers a rare chance to explore unspoiled valleys that feature a mix of raw Himalayan nature and ancient Buddhist culture. You will enjoy magnificent views of Annapurna II , Himlung Himal, Gangapurna, and Tilicho Peak. Experience a part of the Tibetan plateau that extends down into Nepal.

The Nar Phu valleys combines high peaks and passes, glaciers, remote villages, narrow canyons, beautiful forests, spectacular rock formations, yaks, gompas and ethnically Tibetan cultures. Very few outsiders have explored these virtually untouched villages or climbed the many 7000 meter peaks surrounding them.

This trek is possible in the monsoon (June-August) as well as the two peak tourist seasons (March - May & September - November). The trek is still enjoyable in the monsoon, although the road access in the mountains to and from Besisahar could be disrupted by mud and landslides. In the winter (December - February) the high pass could be impassable with snow.

This trek is a challenging due to the long days and steep ascents in altitude. Due to limited accommodation options on the way, there is less flexibility in the distances that must be covered each day, hence the long days of walking. The gains in altitude each day are quite steep, and it is always unpredictable how one's body will react to altitude. This trek could best suit those who have a lot of experience trekking in the Himalayas or other high altitude mountains, and who are trek-fit and have good health condition.

From September to November, the permit costs $ 90 USD per week per person. From December to August, it's $ 75 USD. This trek will consume nearly 12 -16 days (Kathmandu to Kathmandu).  This trek cost will vary from approx $1100 USD to $1300 USD per person if you hire a trekking agency who will take care of all your permits, fooding, lodging, guide and porters.  

 

In case of solo trek you may save about 30 - 40% depending on the destination, accommodation choice, type of food and utilisation of other amenities. But, it is always advisable to go through an registered trekking agency, or with a qualified licensed guide, especially if you are new on these mentioned trails.

Hope my this blog will motivate you to explore any one of these unplumbed trekking destinations for your next trip, pack your backpack and hit the trail !! 

I can assure you that these 6 destinations "Paradise For Trekkers" will open up for you a new face of the mighty magnificent Himalayas, giving you a memorable life time experience which you never must have expected.

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