EVEREST BASE CAMP TRAINING PLAN
Written by Lisa Thompson of Alpine Athletics
Alpine Athletics was founded in 2018 to help climbers of all levels become as prepared as possible for their next mountain adventure. Their focus on physical, mental, and tactical preparation has helped hundreds reach summits all over the world. Train Smart. Climb Prepared.
Introduction Preparing for the challenge of a Himalayan trek is two fold. First, you must select an objective that is aligned with your skill level and ability and then, invest the time to build the mental and physical strength necessary for a safe and enjoyable trip. Trekking is no different from other mountain pursuits: it is an endurance activity requiring your muscles to perform many thousands of repetitions while under the stress of added pack weight and elevation. There aren’t any short cuts, building endurance takes time. The good news is that the tenets of building endurance are well understood and have been applied to athletes many, many times. One important element to building endurance is to ensure that your training plan is specific to your goal. Spending hours sprinting at the track or up and down the basketball court are worthy exercises but are not specific to trekking because they are not endurance activities. This maxim also applies to strength training. As a mountain athlete, you need core, leg, and upper body strength, but not bulk. Compare a weight lifter to a marathoner. You are the marathoner. On your trek to Everest Base Camp, you will have to carry and oxygenate every ounce of muscle that you add to your frame for roughly 40 miles (70 km) up to 17,600 feet (5,500 meters) and back, so, it is important that those muscles are functional and in shape for the job at hand. After you’ve chosen your objective, in this case Everest Base Camp, and made the commitment to invest time in a training program, the next step is to evaluate your current level of fitness relative to the demands of your objective. For example, the demands of an Everest Base Camp trek with a Kala Patar hike are different than a multiday backpacking trip at sea level. You will need to plan your training according to your unique objective and goal. As a starting point, to trek to Everest Base Camp safely and in good style, you should be able to hike comfortably at a pace of 750 feet (230 meters) per hour with a backpack that weighs 5% more than it will on the mountain for multiple days in a row. The key is to build a sold aerobic base, then to build strength, and finally to combine the two by creating muscular endurance.
This process of building fitness will gradually train your body physiologically by programming your muscle fibers to perform at a high level for many hours. Your training plan should gradually build upon itself to guard against injury and should be continuous, beginning 6 – 9 months before your planned climb. Ideally focus your training regimen around outdoor walks, rides, hikes, and runs. Though it is tempting to hit the treadmill on a rainy day, there are many skills to be gained outside that can’t be replicated in a gym. Outside, particularly on uneven terrain like deep snow or loose rock, your central nervous system is forced to recruit more muscles, including stabilizer muscles in your legs and core that aren’t activated to the same degree on a treadmill. As a result, you build both the skill and muscle memory to move more efficiently in the mountains. Extended time outside on varied terrain is what will help you efficiently ascend to Everest’s base camp steep slopes with your CTSS team. Consider the first time you rode a bicycle. You were likely wobbly and uncoordinated. Now imagine practicing your bike riding on stationary bike in the gym. Can you ride efficiently? While the stationary bike certainly helps you build aerobic fitness, it doesn’t help you overcome the wobbles, gain confidence or avoid injury when you hit the trail. It’s the same principle with trekking. There is room in your training regime for appropriate gym workouts, but don’t let them substitute outdoor training. We understand not everyone has ready access to mountainous terrain for every day training so be creative with what you have: run on the beach, find a ropes course, do repeats on a gravel pile. Before you begin your training plan also consider that there are many gadgets and apps available you like to use to support and record your workouts and track your training progress. A watch that records workouts and measures heart rate, pace, speed, elevation, power, distance, etc. is a useful tool to track your training progress. Record all your training sessions with your watch and consider uploading them to an application that analyzes fitness, fatigue, training load, and heart rate zones. Check your physiological data regularly and use it as to gauge your progress. A word of caution: don’t let the data be the only measure of your progress. Also thoughtfully consider how your body is responding to training. Are you sleeping well, is your appetite increasing, do you notice gains in speed and strength? (You can learn more about using technology to train here). With the right tools, commitment and approach, everyone, anywhere can train to be successful in a classic trek like Everest Base Camp.
Sample Training Plan for Everest Base Camp A typical 6-month training program for climbing Everest Base Camp would look like: Phase 1 - building aerobic base – two months The beginning phase is focused on building aerobic conditioning. Measuring your current aerobic threshold (AeT) is the first step of this phase. Your aerobic threshold will dictate the intensity of aerobic training during each phase and is especially important during this first phase as most of your aerobic training sessions will occur at or below your aerobic threshold. There are several ways to determine your AeT. The most scientific is to complete metabolic testing at a performance lab. This usually costs about 300 USD. Alternately, you can, during a run, note the heart rate at which you switch from breathing through your mouth instead of your nose. A heart rate drift test is another method and can be completed on a treadmill or track. You can find more details about AeT and how to measure it here. Once you’ve determined your AeT, expect to spend many hours running, hiking or biking at this level for the next six months. This phase will also include strength and core training. This foundational strength training is important as it will begin building the strength your body needs to carry a heavy load over varied terrain in the mountains. Many athletes are accustomed to training above their aerobic threshold and measure the impact of a workout based on its intensity level. Keep in mind that this is different. The focus is moderate intensity for many, many hours. For some athletes this will initially feel too easy, resist the urge to increase the intensity. Stay focused on working at your AeT and know that you are building the necessary foundation for long days in the mountains. A sample week during the beginning of this two-month phase will look like:
DAY
ACTIVITY
MONDAY
Rest
TUESDAY
45-minute run or cycle at AeT
WEDNESDAY
45-minute strength training. May include squats, step ups, step downs, push-ups
THURSDAY
Rest
FRIDAY
Core training with a focus on planks, sit-ups, windshield wipers, kayaker, hanging leg raise, etc.
SATURDAY
1-hour hike with 1,000 feet (305 meters) of gain, carrying 10% body weight
SUNDAY
2-hour hike with 2,000 feet (610 meters) of gain, carrying 10% body weight
As you progress through this three-month phase, do the following: • •
• •
Increase the duration of aerobic sessions, by the end of this phase you should be able to run or cycle at a moderate pace, at or just below your AeT, for one hour. Increase the duration of your weekly hikes as well as the amount of weight in your pack. By the end of this phase you should be able to carry 20% of your body weight up 750 feet (230 meters) in 60 minutes or less. Increase both the resistance (i.e., weight or time) for strength workouts as well as the number of reps. About every 4 weeks, include a week where your workouts are about 75% less than normal, this easier week will allow your body to recover.
Phase 2 - building muscular capacity – two months The second phase is all about building functional muscle while maintaining your aerobic base. The goal during this phase is to gain strength without adding unnecessary bulk. Focus on strength training that mimics your movement on your Everest’s Base Camp trek. For example, most of your movement on the mountain will be walking so prioritize single leg strength exercises like walking lunges and step-ups. Remember that you’re building max strength during this phase so focus on low rep (i.e., 4 – 6) and high weight (85% of your one rep max). A sample week during the beginning of this three-month phase will look like:
DAY
ACTIVITY
MONDAY
Rest
TUESDAY
60-minute AeT run or cycle
WEDNESDAY
60-minute strength & core. May include one-legged squats, walking lunges, step ups, step downs, pull-ups (low rep, high weight)
THURSDAY
Rest
FRIDAY
45-minute recovery swim or cycle at 10 bpm below AeT
SATURDAY
3-hour hike with 3,000 feet (915 meters) of gain, carrying 30% body weight or the weight of your pack on the mountain
SUNDAY
Alternate weeks between: 2-hour hike with 2,000 feet of gain (305 meters), carrying 20% of body weight or the weight of your pack weight on the mountain AND 90-minute trail run or cycle
To progress through this two-month phase, make the following adjustments: •
•
Continue to increase the duration of aerobic sessions, by the end of this phase you should be able to run at a moderate pace, at or just below your AeT, for one and a half hours. Since you are building max strength, as strength exercises become easier, increase the weight as opposed to the number of reps. Choose a weight that allows for no more than 6 reps.
•
•
Increase the amount of weight you carry during training hikes. At the end of this phase, you should be able to hike for four hours and gain 3,000 feet of elevation (914 meters) while carrying a backpack that weighs 5% more than your pack will weigh on the trek. Include a recovery week about every four weeks.
Phase 3 - creating muscular endurance – two months This is where it all comes together, the final phase combines the first two phases; you will train your muscles to perform at a high level for many repetitions often while under the stress of added weight.
DAY
ACTIVITY
MONDAY
Rest
TUESDAY
60-minute mountain muscular endurance (description in following paragraph)
WEDNESDAY
90-minute run or cycle at AeT
THURSDAY
30-minute recovery run or cycle, HR 10 bpm below AeT
FRIDAY
Rest or 60 minutes or yoga
SATURDAY
5-hour hike with 4,000 feet (1219 meters) of gain, carrying 5% more than your pack weight for your trek
SUNDAY
5-hour hike with 4,000 feet (1219 meters) of gain, carrying 5% more than your pack weight for your trek
During this final phase you will build mountain muscular endurance in the gym and in the mountains. Outside, you will continue back-to-back hikes of increasing duration. If you’re new to carrying a heavy pack, descend without the weight (carrying water bottles for weight makes this easy). In the gym, opt for high reps and low (or no) weight. A typical muscular endurance workout for your Everest Base Camp trek might include 400 body weight half-squats done in sets of 50. It’s also important to maintain the max strength that you built in the prior phase. About once per month plan 60-minutes of max strength training. During this session complete the max strength routine from training phase 2 using the same weights and sets as your last max strength workout. During the entire training process, it is important to listen to your body as there will be times when you are tired and sore and need to adjust your workout accordingly. This is a part of the process and it is more important to scale down a workout when you are fatigued than to push through it. Recovery is an important part of training. If you are new to a structured training program or it has been a while since you’ve followed one, be sure to give your body time at the beginning of each training phase to acclimate to the stress of training.
Mental Prep The final training element for a successful trek is mental preparation. Trekking at altitude can be more mentally demanding than physically demanding. You will need the mental capacity to work through challenges when things get tough. This can be achieved by spending time identifying your concerns and possible problems (such as gear failure, cold or fatigue) and documenting plans to work through each issue. In this way, you will already have a plan if a problem occurs on the mountain. CTSS will provide a mental prep workbook for Everest Base Camp to help with the process of preparing for your objective.
Summary Training to trek to Everest Base Camp takes commitment and can be especially daunting at the beginning. Remember that time invested to prepare now will ensure a better experience later on the mountain. We all have commitments outside of mountaineering and it is key to schedule workouts at times that are cohesive with your life. If you miss a workout, let it go, don’t try to double-up the next day as you will only succeed in creating more fatigue, risking injury and compromising form. If you miss multiple successive workouts, then you should repeat the week. The keys to a successful training plan are: • Begin early and be specific to your objective • Have a flexible plan that builds your aerobic base, muscular capacity, and muscular endurance • Listen to your body • Prepare mentally and physically Dedicating the time now will ensure a more enjoyable experience when it counts - on summit day!
FAQs: Q: What about nutrition when I’m training? A: Whether you’re a seasoned athlete or new to structured training, its important that the calories and macronutrients (fat, protein, carbohydrates) you consume support your training program. Think of every calorie as fuel. You want your body to have the best fuel possible so you can get the most out of your training regimen. The amount of energy found in a given food is dependent on its macronutrients.
Unless you are an experienced athlete who is fat adapted, carbohydrates will be the primary source of energy during each training session (and when you’re on the mountain). Aim for 30% of your daily caloric intake to come from carbohydrates. Focus on high-fiber, low glycemic index carbs like oats, beans, quinoa and whole grains. Less optimal choices are dried fruit, cold cereal, refined grains / breads, pastries and crackers. About 25 - 30% of the calories that you consume daily should come from protein. Try to get a decent amount (25g) 3 times per day, it’s especially helpful to consume protein around the time of your workout. Aim for 1 cup of cottage cheese or 3-4 oz of chicken, turkey or salmon. Three eggs or 6 - 8 ounces of Greek or Icelandic yogurt are also great choices. Fat should make up about 40 - 45% of your daily calories. Most natural fats are good for you, it’s the overly processed ones that are bad. Choose grass-fed or pastureraised sources. Nuts and nut butters, seeds, olives and avocados (as well as their oils) are all great, too. It is also very important to stay hydrated throughout your training program - and on the mountain. Urine color is a convenient gauge of your hydration. Aim for clear or light yellow. Opt for water and electrolyte drinks that are low in sugar. Drink 16 ounces of water before you workout and sip water or electrolytes throughout, especially if you are sweating heavily.
Q: What are the most common mistakes people make when training? A: 1. Not considering mountaineering to be an endurance sport. Many people overlook the fact that climbing an 8000m peak is an endurance effort. It will require your body to repeat the same basic movements thousands of times per day for successive days. To be successful on any big mountain, it is necessary to gradually build enough endurance to match (or exceed) the demands of your mountain objective. 2. Not listening to your body. Most people who endeavor to climb an 8000m peak are competitive. As such, we are used to pushing right to our limit and sometimes beyond. Pushing too hard during training will only result in over-training and injury. It is far more effective to listen to your body and to take a rest day when you need to so that your body can recover. It’s actually during the recovery phase that your body becomes stronger; this is when your body repairs itself from the stress of training. 3. Not preparing mentally. Many people overlook the mental aspect of climbing an 8000m peak. We’ve witnessed many physically prepared climbers abandon their summit attempts when things got difficult mentally. One way to build your mental toughness is to train outside during bad (but still safe) weather. Also spend some time studying the route that you’re attempting and consider what concerns you. Once you have this list, create a plan and visualize yourself overcoming each obstacle. For a significant peak like Everest, working with a sports psychologist can also be helpful.
4. Not spending adequate time outside. Not everyone has access to mountainous terrain for training. However, to the extent that you can, you will be much better prepared for an 8000m peak if you can complete your training outside rather than in the gym. By hiking, running, and scrambling outside you will gain neurological and physical benefits that don’t come from being in a gym. For example, your body and central nervous system will learn to adapt to moving in unstable, exposed environments by building muscle memory and coordination. As a result, you will become more confident on steep, uneven terrain.
Q: Should I use a coach? A: Many people have successfully climbed 8000m peaks without coaches. However, working one-on-one with a professional mountain-specific coach benefits you in many ways: • Creates accountability. • Provides you with a customized training plan that considers your current fitness level, mountain objective, schedule, and training environment. • It allows you to focus on training and not on analyzing and creating workouts. • You’ll push a little harder. • You’ll have an additional support system.
Q: What’s the best way to prevent an injury when while I’m training? A: First, consider any old injuries and develop a training program that doesn’t aggravate or re-injure them. It’s also recommended to consult with your physician or physical therapist before you begin training. As you’re training, it’s also important to stretch, this doesn’t come naturally for most of us but creating the habit or stretching before and after a workout, especially intense workouts, will prevent injury. Mixing up your cardio sessions is also key. For example, if you normally run, consider replacing a run with a gravel bike session every few weeks. Even switching between multiple pairs of running shoes will help to decrease your risk of injury.
Q: How can I carry a backpack that weighs almost as much as me? A: The prospect of carrying a heavy pack is daunting, especially if you are small-framed. The key is to start will a small amount of weight and build gradually. For most people, 10 ponds (4.5 kg) is a good starting point. Begin hiking two times per week outside, gaining at least 1,000 feet of elevation (305 meters) each time. Each week, along with increasing elevation gained, add 2 - 3 additional pounds to your backpack until your backpack weight is 5% heavier that the pack you will carry on the mountain.