Training for EBC in July and August

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Photo above was of our secret stair training locations. Eight flights of stairs ten minutes from home. great for winter training because it was totally covered.

July

Week 1…Stairs 45 min;  Treadmill walk run. on 1 step incline, 35 minutes; I stopped counting the steps and we started recording time.

Week 2…Stairs 50 min; Treadmill 45 min, 43.5 km, step incline 1, vft 143, 10 min run; Hill walk Viewbank, 1 hour 5 min; Treadmill 36 min, 4 km, vft 131.

Week 3…Stairs 1 hour, 4000 steps; Treadmill 3.65 km, 1270 vft; Treadmill 3km, 33min, 100 vft;

Week 4… Stairs 4,368 steps; Treadmill 4.256 km, 1559 vft. weight in pack 2.3k, 15 step incline; treadmill 3.038 km, 1120 vft., 2.4 kg weight.

Week 5… Treadmill 4.010 km,1580 vft, 56 min, 2.4 kg weight in pack; Walk on track 9 km, 2 hours 10 minutes: treadmill 3.117 km., 1506 vft in 51 min. on 15 step incline

August

Week 1…Treadmill 3.8 km, 1721 vft.,1 hour; Stairs 3,800 stairs 1 hour; Treadmill 3.825 km., 1500 vft.: Walk 9 km, 2.5 – 3 hours with trekking poles.

Week 2… Stairs 70min: Walk to Rosanna 8km: treadmill 3.92 km., 1502 vft., 1 hour; Treadmill 3.825 km., 1609 vft.: Walk hill and track training 8.3 km, 2 hours 40 min.

Week 3…Bike to Petty’s Orchard, fell off bike: Stairs; Treadmill 4.144 km., 1787 vft.; Treadmill 4.810 km, 2000 vft.; Walk 6 km. at Cape Patterson.

Week 4… Walk at beach, Cape Patterson; Walk hills, 9 km., small pack; Treadmill 4.113 km., 1767 vft., 1 hour and feeling very tired; Stairs 60 min; Walk 11.5 km.

What we were training for – The 2015 Trek

A glimpse of the trail

But if you want you can jump to Day One of the 2015 Trek Lukla to Phakding or get a taste of an Acclimatisation Day at Dingboche or you want to skip straight to one the best bits feeling on top the world at Kala Pattar.

If you are not convinced the incline training for EBC is worth the effort read 25 Reasons to Trek to Everest Base Camp.  

 

Counting Down to Our EBC Trek

Today is our second last Monday out with the ‘roos at the back of Templestowe doing hill training. Seeing large mobs of kangaroos moving between the paddocks, orchard and scrub areas around the mountain bike trails and the rough tracks of the Main Yarra River Trail is always special. They are amazingly powerful animals, quite curious and we have had a few close encounters with the bigger ones as they are so well camouflaged.

Appropriately we were rained upon today as chances are we will get wet this time around on our trek as it is the end of the monsoon season. I was also practising with my new camera. Looking at the results I need a lot more practice!

The last two weeks will be packing, some training, preparing for a three week break at work and adding more posts on the 2015 Trek  section. So watch that space.

Training for EBC in May and June

TIPS

  • Keep a training calendar.

  • Enter details straight after training or you will forget, then get into a hot bath.

  • Undercover stairs are a great option during the winter months.

May – training three days a week, starting incline training on the treadmill.

Week 1…Walk 1.5 hours, Hills @ Templestowe; Treadmill 30 min 1 km run, vertical feet (vft) 500, 2.706 km Week 2…Treadmill 3 km, 25 min, no incline, 65 steps on new stepper; Walk 65 min fast walk to Rosanna, 5.5 km; Hill climbing (?) Week 3…Bike, Bridge at Templestowe to Petty’s Orchard; Hills (?); Treadmill 4km, incline 800 vft, 46 minutes; Treadmill 4km run,1 km walk cool down. in 46.5 minutes on 1 step  incline. Week 4…Treadmill incline training,1 hour, 4.73 km 5 and 7 step inclines, 1052 vft.; Treadmill 30 min, 2.6 km, 1 incline 53 vft.; Walk Plenty River Trail, Viewbank, 1 hr 45 min, off trail hills.

Perfect for Everest Base Camp Hill training

This is one of our favourite training hills because it is steep! That’s Sam half way down the hill and my daughter is the speck at the top.

June – training three days a week, 1 slow week, started step training

Week 1… Treadmill 4km total – 3 km run on 0.5 incline in 27 min, 1 km on 10 step inlcine, 40 min, 346 vft. No other training this week. Week 2… Run at Rosanna Park; Weekend away, Heathcote 7 km walk. Week 3… Walk, Plenty River Trail Viewbank off trail hills; Run 4km at Rosanna Park; Treadmill incline training, 10.5 step incline,  30 min,1.997 km; Stairs at La Trobe 2,304 steps Week 4…Walk at Rosanna Park 5 km ; Walk, Plenty River Trail Viewbank, 6 km “6 laps”; Stairs at La Trobe 2,000 steps; Walk, Plenty River Trail Viewbank,”8 laps”, 1 hour 10 min. Week 5… Stairs at La Trobe, 2,250 steps, 40 minutes.

* Stairs have been a good option during the Winter months.

Training for EBC February March and April

February Training

Week 1…Walk to park 5km; Treadmill 5.8km no incline; Treadmill incline 5, 2.44 km, 5 min bike, stretches; stretches Week 2…Trail walk & treadmill 6.5 km 400 vft.; Walk to Rosanna park one lap. Week 3…Treadmill 5.1km, 1hour, 900vft.; Treadmill 15 mins, 1.2 km, 74vft ; Walk to park, half a lap Week4…Treadmill 3 km, 33.5 mins, 415 vft; walk to park 1 hour 20 mins; Bike ride 11km Heidelberg to East Ivanhoe.

March Training

Week 1…Treadmill 5.423km, 1 hour 20 mins, walk/ run 413 vft ; Treadmill 7 incline, 626 vft, 2.578 km, 30 mins; Bike 12 km Templestowe to Petty’s Orchard Week 2…Treadmill 30 min walk on 2 incline, 20 min run on 2 incline, 20 min on 6 incline; Walk /run at Rosanna Park 1 hour 20 mins Week 3…Bike at river Mountain Trail Bike path Week 4…Run 4 kids, incidental walking as support team; Treadmill incline 30 mins, 2.512km,8 incline 510vft; 1 hour 20 min hill walks and “off piste” terrain Week 5…Bike Odyssey House to Petty’s Orchard (Pedal for Parkinson’s); Treadmill 10 minutes; Bike to Fairfield boathouse, 1 hour 15 min12 – 13 k, Treadmill 10 min 7 incline 11min 1 km…April… Treadmill 4 km, 47 min,15 min on 7.5 incline; Fast walk to Fairfield Boat House along Main Yarra Trail to Studley Park boathouse and back; Walk 9 – 10 km, Fairfield to Gipps Street bridge / Yarra Bend.

April Training

Week 2…Walk to Rosanna; Walk back of Templestowe (Boot Camp 6); Walk to Rosanna park and some jogging 59 mins: Walk Week 3…Bike Ride 13km, Heidelberg to Odyssey House and the alpaca; Templestowe hill trail with trekking poles, 7 km, 2 hours; Treadmill 4 km run and 1 km on incline Week 4…Treadmill 2km, 7 incline, 27:25 min, 462 vft; Walk 7 km, 2 hours Plenty River Trail, Treadmill 3km, 27 min, 1.5 incline; Treadmill 1 hour, 4.808 km, 6 step incline, 927 vft; Treadmill 5km, 2km on 8 step incline, 3km on 1 step incline, 599 vft. Week 5…Walk Plenty River Trail, 1 hour, 4km; treadmill run, 1.5 incline, 200 vft. 4km in 31min; Treadmill 30 min ”Central Park” 28 mins, 20 min walking on 6 incline, two lots on incline training.  

POSTSCRIPT –

Is all the training and the tedious list necessary? I trekked all the way to Gorak Shep without a blister and with very little in the way of aches and pains thanks to our training. Put “Trek to Everest Base Camp” as your Fitness Challenge or on your bucket list. You won’t regret it and it maybe it will be one the best things you do. Chances are you will do it again. Trekking in Nepal is addictive.

Have I got you considering an Everest Base Camp Trek? Want to more more? Here is the last place you will sleep on the trail….. The Last Lodges at Gorak Shep

 

 

Training for the EBC Trek in January

January 2015 – school holidays and a cool January

Sunday 4 – Saturday 10
4… Walk Waterfall Gully to My Lofty (Adelaide)
5… Walk along Henley Beach
6… Stretches
7… Stretches
8… Stretches

Sunday 11 – Saturday 17
11…Stretches, Walk / Run 55 minutes
12… Stretches, Walk to Hazelwood Park
13… Fly to Melbourne
14…Hill Trail walk Templestowe 1.5 hour
15… Stretches, 5 minute spin bike, 40-minute treadmill
16… Walk Canoe launch, around off main trail tracks to Petty Orchard return
17… Stretches

Sunday 18 – Saturday 24
18… Walk / Run 2 laps at Rosanna Park
19… Stretches, Bike ride to East Ivanhoe. First time on Mountain Bike Trail
20… Sore after MBT ride
21… Rosanna Park Walk 8 kilometres
23… Plenty Hill Trail with Bike. 5 kilometres, 1 hour.

Sunday 25 – Saturday 31
25… Walk at Rosanna Park, some jogging, 1.5 hours
26… Walk Heidelberg to Rosanna, 6 kilometres
27 … Stretches
30 … Bike Viewbank to the Orchard, 18.5 kilometres
31… Treadmill 38 mins, 10 min walk @ 5.5 Km, 10- 12 min run @ 6.5 km, 10 mins 1 incline 5 / 5 km, 229 Vertical Feet (VFT)

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Bonus on my run meeting twelve week old Junior the Boston Terrier

Getting Serious with the Training

Everest Base Camp Incline Training

I just finished 1721 vertical feet a distance of 3.8 kilometres in an hour on the treadmill. I was meant to get to 2000 vertical feet. After the classic comment from the personal trainer…

Did you enjoy it?

His typical comment. Truth is I didn’t enjoy it. It was great to finish but I feel great now.

(The photo does not correspond to the text).

Going For 1500 Vertical Feet

Sustained Incline Training for EBC Trek

TIP    Hill and treadmill incline training is important preparation for the EBC trek.

Having a personal trainer helps even if you live with them! ‘Smile!’ he said. I flung the towel at him. He laughed, ‘Straighten up. Strengthen those back muscles. Do 1500.’

Correcting my slight stoop with a hand either side of my lower back. Easy for him to say he wasn’t the one on the level 15 step incline, the highest on the treadmill. ‘Do you want the ipod? Turn on the air conditioner.’ No all I want is peace. Go away and let me mull on my blog posts that I need to write and publish. I finished the 1500 vertical feet in 51 minutes.

Now hopefully he will be happy given I missed my mid week training session. I look at the 555 calories burnt and  am reminded of the two pieces of homemade banana cake I ate for breakfast.

1500 vertical feet

Incline training today

Training for EBC update

We have been planning a return trip to Nepal for a second attempt at trekking to Everest Base Camp since mid 2014. We paid for our flight to Kathmandu one week before Nepal’s first earthquake three months ago. Since then and the second quake we have followed the news of Nepal. With Plan B up our sleeve we have continued to plan and train.

Pre training started in mid January and included hill training, jogging and cycling. In June the personal trainer cranked it up and we started intensive hill and stair climbing and recently incline training with backpacks.

Yesterday we climbed over 4,000 steps. After 35 minutes we had a five minute break walking to the water fountain. I was reminded of how exhilarating it feels to feel really fit, something I felt for the first time in my life on our 2013 trek towards Everest Base Camp.

Everest Base Camp Trek

Almost there! The infamous climb to Namche Bazaar almost finished.

Too Many Hot Cross Buns

Ok, I confess. For breakfast this morning I ate my sixth or was it my seventh, hot cross bun since Thursday night? Trouble is that will be nothing compared to what I will eat at Nonna’s for tea tonight.But it’s Boot Camp day nine and my personal trainer has been in my ear. So I jumped on the treadmill.

TODAY    Treadmill – varied routine

\ 10 minutes on 7 step incline with 1 kg hand weights

\ 12 minutes on 7 step incline walking

\ 10 minutes on 2.5 step incline walking and slow jogging at 5.5 km/hour

\ 20 minutes on 2.5 step incline at 5.5 km/hour

\ I finished off with a little burst at 7. 5 km/hour to get the total to 5 kilometres.

Boot Camp Day 9 Treadmill - To run off the hot cross buns.

Boot Camp Day 9 Treadmill – To run off the hot cross buns.

Boot Camp Day Five

Wednesday 1 April

Boot Camp Day Five

incline training

Boot Camp Day Five. A ‘rest day’ between two more strenuous days. 45 minutes. Slowly building up on our new stepper. Finishing off with some stretches.


TODAY – Treadmill 4 km to 47 minutes. 30 minutes walk on 2.5 step incline. 15 minutes on 7.5 step incline. About 40 steps on our new stepper. Some lovely stretches at the end.

You Call this Boot Camp?

Working in a school in Melbourne we are on the end of term holidays. So the Trainer has decided it is a good time to make it Boot Camp for Base Camp. When it involves my bike well I love it and the warm autumn weather has made it a delight.

Boot Camp Day 4

For me, riding my bicycle for exercise isn’t exercise. The hills are hard sometimes but even without hills it is great for general fitness. Riding after so many years was a great first step back to fitness, to build up my fitness level from practically zero. Especially when I first bought my bicycle. I was mainly accompanying my husband and daughters on their many training runs for an organised run event. So I didn’t have to go fast. Being out in the fresh air, seeing kangaroos, rabbits and all the bird life as well as all the trees and different micro landscapes was beautiful. Soul food for me.

So when the Trainer suggested a ride along the river towards the city even though I knew I found it reasonably challenging the first and only time we had tried it, I agreed it was a good idea for such a lovely day. There was one of those slow steady and sneaky inclines for quite some distance along this part of the Main Yarra Trail. These inclines are sneaky because they are over a longer distance so until you are riding them you don’t realise the extent of the elevation. We walked at a few points when it was a bit steep and was out of energy.

It was a 12 to 13 Km ride from East Ivanhoe where we parked the car to the Fairfield Boathouse, one of my favourite spots along the Yarra. I do have to confess to eating half a piece of cake and cream with my cappuccino. But riding bikes up hills is great for strengthening your knee muscles, which is great Everest Base Camp trek training.

Everest base Camp Training Boot Camp

Everest Base Camp Training Boot Camp

How can being here on a beautiful Melbourne Autumn day be considered Boot Camp?

TODAY – I hour 15 minutes on the bike some hills. Approximately 12 – 13 km. Treadmill 10 minutes on 7 step incline approximately 1 km.

Boot Camp for Base Camp

There is a training calendar, the Trainer and a plan. There is always a plan. Only sometimes it changes.

Boot Camp Day Two

The plan was to ride from the suspension bridge to Petty’s Orchard, have a coffee and return. Before we started Adventure Man Sam informed me of his plan to detour off the track via a really steep hill along a rocky track then rejoin the main track. The very hill (below) we trained on ad nauseum for our EBC trek in 2013. I knew I would have to walk my bike up.

TODAY – approximately 10 km ride with some big hills and competitors!

2015-02-08 14.10.22

“Our hill” with the Trainer and my daughter at the very top in February.

We arrived at our hill to find the inaugural Pedal for Parkinsons 6 Hour Enduro MTB, taking place. After watching the event for five minutes, we headed off back on the main trail in the direction of the orchard. Next thing I knew the Trainer was riding up another dirt track alongside the cordoned off area of the event. That wasn’t on the plan. I had no choice but to follow.

The new route crossed over the event’s circuit at a few points. There weren’t huge numbers of riders so this wasn’t a problem. We joined up with the down hill trail from the original planned route. At this point we were on the left of the cordoned off section sharing a reasonably wide track. When we saw a rider on our side of the tape but coming towards us we realised we had in fact, joined the event, but were going in the wrong direction. That was definitely not on the plan.

Eventually we got out of the area, made it to the café at the orchard, had our coffee and headed back. With the exception of very narrowly missing a rider on another off trail track we arrived back at the car in one piece.

Who says you need to go to Everest Base Camp to have an adventure?