Train For Hills and Steps on the EBC Trek

How You Should Train To Enjoy The EBC Trek

There Are Lots of Steps on the EBC Trek So Do Step Training

Namche to Tengboche

  1. Do step training for the EBC Trek. It will Help to Trek to the Annapurna region  too.This part of the Everest Base Camp trek trail is just out of Namche Bazaar on the way to Tengboche. Worth all the effort with another amazing view just around the corner.We did our step training three months out from out EBC Trek departure date. The main two months we did our step training for Everest Base Camp Trek  are featured here. Here’s another photo of lots of stairs to prove the point.Everest Base Bamp TrekThese two people are runners from the Everest Base Camp Marathon in 2015.

    Train with and Take Trekking Poles on Your EBC Trek

  2. Trekking Poles will make a difference to how good your feel on your trek. Walking sticks or trekking poles are a good investment. They are even more important going downhill they lessen the impact on your knees. The will make your trek to Everest Base Camp experience much more enjoyable. Who wants to ache and be in pain at the end of each day of your trek.Don’t leave home without trekking poles if you are trekking in Nepal. Or I could say don’t leave Kathmandu without them. You can buy them cheaply there. However if you do that it might mean you haven’t trained with them. Training with your trekking poles is really important. Because you will ache after using them if you are not used to using trekking poles. Like any training you need to ease into and slowly build up the the  time and intensity you use equipment or use different muscles.
  3.   Train on Treadmill Inclines and Hills with Packs and Trekking Poles
  4. Training with All Your Gear Before You Leave For Your TrekThat means
      • Train with your pack with increasing weight. Do this even if you are only trekking with a 5 or 6 kilo day pack.
      • Train with your boots. Buy them early like six months before so they are well broken in.
      • Train with all your trekking clothes.
      • Train in the rain and the sun.
      • Train on the weekends and after work.
      • Train to you are sick of it.Because you will have days like these….                       see the video click here Two Hours To Tengboche

 

 

 

 

 

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.  

 

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 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.

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.