TIPS TO IMPROVE YOUR TREKKING STAMINA

 

TIPS TO IMPROVE YOUR TREKKING STAMINA

We know that getting out in nature is worth the effort and part of what makes trekking so compelling. The best way to get better at hiking is to get on the trail as much as possible, but sometimes it just isn't feasible. That's where you need tips which are handy. In my this blog myself will give you six very basic steps which improve your trekking stamina, which is most basic requirement when on a trail.

1. RUN / WALK

When you are not on the trail, consider other similar activities that can build your endurance. Running and walking are two great workouts that are easy to do almost anywhere and can build your endurance. If you are not an experienced runner, start with a run/walk program to ease into things. 

Aim for two runs per week to start with, and when you have more time on weekends try including a few long walks. Increase your distance and time each week by about 10% until you build a good base and can walk for about the length of time it's going to take you to complete your goal trek.

2. START WEIGHT TRAINING 

Do not underestimate how much strength plays a role in your endurance on a long trek. Sure, you will still want to focus on improving cardiovascular fitness, too, but building strength in the legs and core also helps when gradients steepens near the top. 

Squats, dead-lifts, kettle-bell exercises, push-ups, yoga, and dynamic exercises that focus on functional patterns of movement are the way to go. Start with weight that you can handle and concentrate on performing the movements with good form before you start increasing the weight or repetitions.

3. TRY HILL INTERVALS

When you are short on time during the week, one of the best ways to get in a quality workout is to include intervals or other high-intensity training (HIT). For trekkers, this can mean finding a road in the neighbourhood with a short, steep gradient or heading to a local trail nearby that has a few short inclines. 

Once you got a spot picked out, put on a pack similar to the one you will be wearing on your goal trek and do repeats. In case you fail to find such a spot, then s climbing stairs and getting down in repetitions will also work. Walk up the inclines as quickly as you can, pushing your self to reach the top as fast as possible. Walk back down and repeat. How many repetitions you do will vary depending on your fitness level, how long the hill is and how long you have got to workout.

But no matter how many hill repeats you do, remember the important part is pushing yourself as much as possible. 

4. INCREASE YOUR EXERCISE FREQUENCY

One  mistake a lot of trekkers make is only hitting the trail for training when they have time to spend a few hours exercising. 

While you will still want to include long hikes to build your fitness whenever possible, increasing the frequency of your workout is a sure-fire way to build your endurance for the trail. Just like any other athlete looking to improve performance, build your exercise regimen around your goals. Including 4-5 days per week with a mix of endurance, strength and cross-training workouts is a good schedule to start.

Remember, not all of your workouts need to be 3 hours long. Short workouts are always better than nothing at all, and after a few months of training, you will be surprised how much up in the frequency can improve your overall fitness. 

5. WORK ON YOUR BREATHING TECHNIQUE

Without even realising it, most people take shallow breaths instead of utilising deep-breathing techniques. Even if it may not affect you all that much day to day, when you begin to exercise, particularly if you are heading to higher elevation, taking deeper breaths can help prevent fatigue and keep you pushing up the trail by getting more oxygen to your muscles. 

To practice, concentrate on slowly pulling air deep into the lungs with your diaphragm a few times per day. If you are not sure whether you are doing it correctly, breathe in through your nose with your hand against your stomach, when you breathe in your stomach should swell, and when you breathe out, your stomach should cave in. Your chest should not move, but the hand on the stomach should go out. Tighten your stomach muscles as you exhale. 

6. BUILD MENTAL TOUGHNESS

Sometimes all you need to reach new heights is a different mindset. Get comfortable with pushing yourself when you exercise and challenge yourself to do things you do not normally do.

Whether it's doing push-ups every 15 minutes or working out twice per day every now and then, the more comfortable you get with being uncomfortable the more it will help you when you are put in a tough situation out on the trail. Trekking in the rain or other less-than-ideal conditions can also prepare you for the last few kilometres of the long trek when the weather may change. 

Knowing you can push back your limits and overcome hardships will help you improve your overall fitness and reach your goals.

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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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NUTS A TREKKER SHOULD / SHOULDN'T BE EATING.

 

NUTS A TREKKER SHOULD / SHOULDN'T BE EATING.

You are out hitting the trail, pushing steadily upward, and suddenly, fatigue starts creeping up through the soles of your feet. As you turn the corner on what seems like the thousandth switchback, you become hyper-aware of the burning in your thighs and the layer of sweat gluing your shirt  to your back. As you force one languid step after another, the summit / destination begins to feel elusive, almost miles away.

It is at times like these that proper fuel (and hydration, of course) can give you that extra kick you need to power through those last few miles. When it comes to trekking and backpacking foods, which require a blend of carbohydrates and protein, all  while being dense in calories and light in weight, few nutrition sources can pack a punch like good, old-fashioned nuts and seeds. They are backpacker's best friend, because their high fat content and caloric density provide sustained energy for steady-state cardio activities.

Nuts are an important source of food for backpackers. Nuts promote a healthy immune system by restoring nutrients and calories that are lost through the trek. Nuts also make a delicious snack food and add  a crunchy texture to freeze-dried backpacking meals. 

                                     

When it comes to caloric density, nuts are king. After pure fats and oils, nuts are the richest source of foods we eat, Averaging 600 calories per 100 grams (3.5 oz, about 1 cup). Besides supplying us with energy, fats help us and feel our best by maintaining body warmth and keeping the joints lubricated. Fats also allows nutrients from food (such as the lipid-soluble vitamins A,D,E and K) to be absorbed in our small intestine.  A trekker, while on a trail or during off season, should regularly consume nuts. Just have to regulate on the amount of nuts he consumes during trekking and during off season.

You like eating nuts during your trek to keep you filling and energised ?

To prepare, here are a few types of nuts and seeds worth bringing along the next time you head off to the hills.

Nuts are considered a healthy snacks filled with great nutrients. But, only some nuts, there are definitely some that you should eat lesser. In my today's blog you will learn few nuts that you should eat and few that you should not . The categorization has been done on two aspects - HEALTH and ENVIRONMENT.

Should you eat hazelnuts, or dump them ? What about almonds, chest nuts or acorns ? Which side of the list will walnuts be ? 

NUTS YOU SHOULD EAT

1. HAZLENUTS : 

You can eat hazelnuts because they are both delicious and healthy. These provide you a good deal of Vitamins & dietary fiber. It helps to lower bad cholesterol. By eating Hazelnuts you are doing both favour to environment and your body. Hazel nuts are drought resistant and require minimal upkeep, This high yielding plant can survive easily harsh weather conditions. It can survive on harsh soils where other plants don't . This plant supports sustainable agriculture. You can eat them on their own, add them in your coffee, ice cream, cookies, or cakes. 

2. WALNUTS : 

Walnuts are amazing, they give so much of Vitamin E and omega fatty acids. Eating walnuts regularly and specially during your trek helps your body thrive. It lowers your blood cholesterol levels, boost your heart and brain health, also helps to recover from mood of depression. Omega 3 oil in walnuts boost the level of serotonin in your brain. This is responsible for keeping you upbeat and happy during your treks on  rough terrains. They also offers antioxidants which helps in slowing down ageing by fighting harmful free radicals . Antioxidants will protect your heart, brain and body from premature ageing caused when trekking under harsh climatic conditions, high altitude , low availability of oxygen level, less water intake and hard treks for long hours in a day. You can eat them on their own, sprinkle them on your salad, cornflakes or add to your smoothie.

3. ACORNS :

Humans have been eating acorns for centuries, this due to their nutrients and good taste. Many skip eating acorns because they hate to prepare-  remove them from their shells and remove the toxic tannins by soaking them, but it's worth taking the pain. Acorns have healthy fats, protein phosphorus and vitamin C.

4. PECANS : 

These nuts are actually under dogs in the nut world, under rated and under utilised. This nut has wonderful health benefits, they are heart healthy as they lower your cholesterol, they offer about 19 types of vitamins and minerals, you can get folic acid, potassium, phosphorus, and Vitamin - A, B, & E from pecans. Pecans offer Vitamin E anti-oxidant supplement preventing age related cell damage. This nut can prevent you from age related degenerated diseases, and even help you to manage your weight. Pecans are sodium free.

5. CHESTNUTS : 

You need to sneak this nutritious nut into your daily diet all the year. This nut is different from other nuts science they are not loaded with fats, this means you should help yourself to a generous amount of chestnuts. Mentioning of nutrient, chestnuts are as good as whole grains, but they are more delicious, thanks to its sweet subtle flavour they have. Chestnuts offer plenty of protein, Vitamin E and dietary fibre. These delicious nuts are the only nuts that offer a sizeable amount of Vitamin C , as they have Vitamin C to offer, you should be very careful of how you store them. Other types of nuts are pretty sturdy, but chest nuts go bad very easily. Always store them in a fridge in an air tight container. 

6. PISTACHIOS : 

These could easily be the king of nut world. Have you ever tried pistachio saffron milk ? It tastes delicious. Soak a few stands of saffrons in a tablespoon of milk and then mash them, add them to boiling milk along with little sugar and date syrup, top it with pistachios shavings. So, what makes pistachios so special ? Is it the taste ? No. It is a power house of nutrition, they offer protein, dietary fiber, antioxidants and potassium. Pistachios lower your blood sugar levels, blood cholesterol levels , and lower the risk of developing type 2 diabetes. 

NUTS YOU SHOULD NOT EAT 

1. ALMONDS :

Almonds are healthy for your body, but are enemies of the environment. Almonds are totally opposite of sustainable farming, they require huge amount of resources like water to grow them. A single almond require about a gallon of water to grow. 80% of world's almonds come from California, and you must have heard about the drought, water shortages and wild fires plaguing the state. There are many numbers of alternatives to get the nutrients that almonds have. 

2. CASHEWS :

These nuts are delicious and healthy, but sadly these come at a price that is way more than it's benefits. The heavy price is paid by people who harvest cashews. Cashew-apple grows under several thick layers, workers need to shuck these layers which releases toxic. The majority of cashews come from Vietnam and India. Those who harvest are under paid and under fed , many workers have suffered permanent health damage caused by the toxic liquid that they come in contact with. 

3. HORSE CHESTNUTS :

These are bad for your health. They contain toxins that makes you vomit. Consuming in significant quantity may even cause paralysis. Stay miles away from horse chestnuts. 

4. MACADAMIA NUTS :

These are delicious, but they are not that healthy. Their biggest problem is their super high in calories. You can eat twice the amount of your calories by consuming just handful of these nuts. One cup of macadamia nuts are almost a thousand calories, 88% of which is almost fat. If you are watching your weight, then avoid taking macadamia nuts. 

5. PINE NUTS :

Several recipes call for pine nuts to provide the finishing touch. There is something you need to know, pine nuts can cause an unexplained temporary thing called pine nut syndrome , or PINE MOUTH. This condition usually happens after 48 hours you have eaten pine nuts. It causes a bad taste in your mouth that can sometimes last for months, everything will taste like metal. 

6. PEANUTS :

Peanuts are most popular of the nuts among trekkers . They offer so many nutrients, as well as protein and fibre, then whats bad ? Peanuts are loaded with calories, just half a cup of peanuts will give calories equal to one fifth of your daily calorie intake. One ounce of peanuts gives you 160 to 200 calories, 80% of which is from fat. Weight watchers should definitely stay away from peanuts. During your trek you may consume peanuts to compensate your calorie and fat loss, but keep a watch on what portion you consume.

In addition to the above mentioned nuts that you should consume during trekking, Brazil nuts are a solid option and have many of the same nutrients. One of the best thing about nuts is that you do not have to eat them alone to reap their benefits. You can mix them with other ingredients to make all kinds of delicious trail mixes, such as M&M's, dark chocolate, raisins, dried fruit, grains, cereals, and marshmallows - the possibilities are infinite. 

When trail food supplies are running low, nuts make the difference. Their high fat content take the edge off hunger. Next time the trail begins to seem endless, or you feel yourself start to bonk, take a breather and make sure you have some of these classic trekking staples handy.

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