Three Months Until Your EBC Trek? Get Training
Do I need to include steps in my training ? You bet. By the end of your training you should be able to do 1 hour of steps with a ten minute break in the middle.
There’s the man with the vision and the all the plans. Trek to Everest Base Camp, Nepal. He had been to trek the Annapurna circuit in the 80s and he knew there is a lot of uneven ground so he insisted on finding uneven hills to train on and lots of stairs too.
And stairs were in abundance …..Continue reading
Incline Training For Everest Base Camp
I was pleased with my thirty minutes walking and twenty minutes jogging, both on an incline of two followed by fifteen minutes of walking on an incline of six on the treadmill tonight. Hopefully it will please my personal trainer, disappointed I had failed to complete two fitness sessions over the three-day break. The 14-kilometre ride on my bike wasn’t enough.
Seven months out from the trek we both agreed my training should be a mid week session and two sessions over my three-day weekend. I am pretty happy that I managed the slow jog on an incline. Jogging was part of my training preparation for the 2013 Everest Base Camp trek. I built up to participating in three Sri Chinmoy five kilometres runs; not bad for never have jogged in my life before. Strangely I am missing the jogging component so I have started tacking on few short runs to my treadmill walks.
I usually listen to my MP3 player while I am on the treadmill or jogging. Tonight rather than distract myself with music I used the time to draft this blog in my head.
Tip 1: I record my training progress on a calendar. There have been times over the last two years since trying to get and stay fit, where there have been gaps due illness or injury. It is good way to remind myself I can pick it up again.
Tip 2: Build the walking and incline training up very slowly. We live in a hilly area and have slowly been building more hills into our walks over the summer holidays. In a few months, we will get much more serious about the hill training.
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
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
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)
Yesterday the Trainer and I walked one hill too many and didn’t like the idea of our usual Sunday EBC stair training on such a beautiful sunny winter day. Cross training on the bike and the destination of Petty’s Orchard including apple pie sounded a better option.
We started out from the cable suspension bridge at Templestowe. As we rode through Westerfolds Park I thought about why I loved cycling so much. You can meander on a bike, glide, speed, race and coast on bikes. You can sing, chat, explore and be adventurous on tracks off the main trail. The Trainer had said he wanted to do one steep hill off the main track and then rejoin the trail to the orchard.
He also wanted to “forage around ” his words, a MTB (Mountain Trail Bike) trail we had tackled on one other occasion but found it too challenging. This time we tried it in reverse, going down hill. The Trainer reasoned this would be easier for us.
Cursing under my breath, concentrating on staying on the 30 centimetre wide windy track, avoiding ruts, roots, trees and saplings growing right alongside the track while trying to maintain to the right speed between stationary and slow while going down hill was beyond my skills. I started going off the trail, put the brakes on, apparently I must have used the front brakes because I flew off over the handlebars. Hands came out to break the fall, the visor broke off my helmet, saving my nose and my lips kissed the ground.
The Trainer rushed back and picked me up, dusted me off, cleaned my face, checked my injuries, fixed my helmet and twisted handle bars and then suggested we continue back on the same track! Barely able to hold one of the handlebars we rejoined the main trail ,rode slowly to the orchard and returned slowly back to the car.
Some MTB trails are now strictly off limits. Danger man can go it alone.
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.
My mid week thirty minute incline training got the tick from the Trainer. However on my Friday training night after working a five day week and ending a busy term, all I wanted was a couple of glasses of champagne. Guess who wasn’t impressed? As a concession I promised to train every day over my two-week school holiday break starting the next day. We were both happy with the idea to get back on track. Boot Camp he called it.
This morning was cool and we set off for some local hill climbing in our trekking pants and boots. Appropriate for day one of Boot Camp. Because I had problems with socks on the first Everest Base Trek I experimented with some different ones. I will share this story in a post. Five minutes into the walk my husband decided to leave the track and beat a path up the hill. Thank goodness for my boots.
Terrain training he called it. We did lots of it before the 2013 trek, as it is great for strengthening ankles. Good for breaking them too if you are not careful. Of course he was right. The trek is full of rocks, stones and steps along much trail to Everest Base Camp; well at least to the place we reached.
We explored an area obviously popular with rabbits. Between watching out for blackberry bush branches, avoiding rabbit holes and broken fencing I was pleased to find some interesting feathers and small animal skulls.
Both photos are of the EBC trail.