What People Wish They Knew Before Their Everest Basecamp Trek

by | Altitude Training Information, General Fitness, Hiking, Climbing and Mountaineering

The Everest Basecamp Trek is an adventure of a lifetime, but many trekkers return with insights they wish they had before they started. If you’re planning your own journey to EBC, here are some of the most common “I wish I knew” moments shared by those who have already made the trek.

1. The Trek is More Mentally Challenging Than Expected

Many trekkers assume that the biggest challenge will be physical endurance. While the hike is demanding, the mental aspect—long days, unpredictable weather, altitude discomfort, and the monotony of hiking for days—can be just as tough. Keeping a positive mindset and preparing for slow, steady progress is key.

Mountain express

2. Acclimatization is Everything

Altitude sickness is a real threat, and no amount of physical fitness can fully prepare you for it. Trekking slowly, taking acclimatization days seriously, and staying well-hydrated are crucial. Some trekkers say they wish they had taken prepared better or known how serious altitude sickness could be before experiencing it firsthand.

3. Packing Light is Essential

Many trekkers regret overpacking. The weight of your backpack (or what your porter carries) adds up quickly. Essentials include quality base layers, a warm down jacket, a good pair of trekking boots, and a well-fitted backpack. But many first-timers wish they had left behind excess toiletries, heavy electronics, and multiple outfit changes.

4. The Tea Houses Are Basic—Really Basic

Lodging along the route is simple, with limited heating, shared bathrooms, and occasional power shortages. Many trekkers wish they had brought an extra sleeping bag liner for warmth, as well as more cash for occasional WiFi and charging fees.

Everest Basecamp Trek

5. Food is Repetitive but Comforting

Dal Bhat, noodles, and potato-based dishes are the staple foods along the trail. Many trekkers wish they had brought electrolyte packets and snacks from home to add variety. Also, while meat is available, it’s often recommended to avoid it due to hygiene concerns at higher elevations.

6. Expect Unpredictable Weather

Even in peak trekking seasons, weather in the Himalayas can change rapidly. Many trekkers wish they had packed better rain gear, warmer gloves, and extra socks to handle sudden snow or rainstorms.

7. Trekking Poles Are Lifesavers

Some people start without trekking poles and end up buying or borrowing them along the way. They help tremendously on steep descents, reducing strain on the knees and improving balance on uneven terrain.

8. Cash is King

ATMs are unreliable and disappear after Namche Bazaar. Trekkers wish they had carried more Nepalese rupees for food, WiFi, battery charging, and small luxuries like hot showers.

9. The Descent Can Be Just as Hard as the Ascent

Many trekkers focus on getting to Basecamp and forget that the descent is long and demanding. Fatigue, sore knees, and the desire to rush back can make this part more difficult than expected.

10. You’ll Want More Time to Enjoy the Journey

Some people regret rushing the trek due to tight schedules. Taking extra days for side trips (like the hike to Kala Patthar) and soaking in the scenery makes for a much richer experience.

Everest Basecamp Trek Tips

Final Thoughts

Every Everest Basecamp trek is unique, but learning from those who have gone before can make your experience smoother and more enjoyable. Being prepared for both the expected and unexpected will help you appreciate the journey and embrace the challenge!

If you’ve completed the EBC trek, what do you wish you had known beforehand? Share your insights in the comments below!

 

Preparing for the Everest Basecamp Trek?

At Altitude Athletic, we specialize in high-altitude training to help trekkers acclimate and build the endurance needed for challenging expeditions. Our state-of-the-art facility simulates the conditions you’ll face on the trek, ensuring you’re prepared for the elevation, terrain, and demands of the journey. Whether you’re aiming for a smoother ascent or want to maximize your experience, we’re here to help you train smarter.

Start your Everest Basecamp training today—contact us to learn more!

Book Coach Consult

Leadville Trail 100: Three Tips to Master the Race Across the Sky

by | Altitude Training Information, Endurance, General Fitness

Taking on the Leadville Trail 100, the crown jewel of the Leadville Race Series, is no small feat. Known as the “Race Across the Sky,” this iconic ultramarathon challenges runners with its daunting altitude and rugged terrain. Whether you’re a seasoned ultrarunner or gearing up for your first 100-miler, following a solid Leadville 100 training plan is crucial for success. Here are three tips to help you conquer the Leadville Trail 100 and make the most of your Leadville 100 training.

 

 1. Train for Altitude

The Leadville Trail 100 is notorious for its high altitude, with much of the course sitting above 10,000 feet. The lack of oxygen at these elevations can significantly impact your performance, making altitude training a key component of any Leadville 100 training plan.

Tip: If possible, include altitude training in your Leadville 100 preparation. For those living at lower elevations, consider planning training trips to higher altitudes or incorporating altitude simulations. At Altitude Athletic, we provide simulated high-altitude conditions to help runners adapt to the demands of the Leadville Trail 100. Focus on building a strong aerobic base, improving your VO2 max, and practicing breathing techniques to enhance oxygen efficiency during the race.

Leadville trail 100

2. Use Heart Rate Monitoring to Guide Your Effort

Heart rate monitoring can be an invaluable tool in managing your effort throughout the Leadville Trail 100. With the high altitude and long distance, it’s easy to overexert yourself early in the race, which can lead to fatigue and a potential drop in performance later on.

Tip: Incorporate heart rate training into your Leadville 100 training plan to understand your optimal effort levels at different intensities and altitudes. On race day, use your heart rate monitor to stay within your target zones, especially in the early miles. This can help prevent you from going out too fast and ensure you conserve energy for the challenging sections later in the race. Monitoring your heart rate can also alert you to any signs of dehydration, overexertion, or altitude sickness, allowing you to adjust your pace or nutrition strategy accordingly.

 3. Master Your Nutrition and Hydration Strategy

Fueling your body properly during a 100-mile race is critical. The combination of long hours on your feet, high altitude, and unpredictable mountain weather means your body will be under immense stress. Proper nutrition and hydration can make or break your race.

Tip: During your training, experiment with different foods, gels, and hydration products to find out what works best for you. Your nutrition plan should include a balance of carbohydrates, proteins, and fats, with an emphasis on easily digestible foods that you can consume on the go. Hydration is equally important, especially considering the dry mountain air that can increase dehydration risk. Remember to include electrolytes to maintain balance, particularly sodium and potassium, which are vital in preventing cramps and maintaining energy levels. Dialing in your nutrition and hydration strategy ahead of time will help you avoid GI issues and energy bonks during the race.

 

Final Thoughts

The Leadville Trail 100 is a race that demands every ounce of your physical and mental strength. With a comprehensive Leadville 100 training plan that includes altitude acclimatization, heart rate monitoring, proper gear selection, and mental preparation, you can tackle this legendary race with confidence. By focusing on these key strategies, you’ll be well-prepared to conquer the Race Across the Sky and join the ranks of those who have triumphed in the Leadville Race Series.

 

Ready to train for the Leadville 100 or another ultramarathon? At Altitude Athletic, we specialize in preparing athletes for high-altitude races with our state-of-the-art training facility. Whether you’re looking to improve your altitude adaptation or fine-tune your race strategy, we’re here to help you reach new heights. Contact us today to learn more!

Book Coach Consult

Why Training for an Active Adventure Beats Routine Fitness Goals

by | Altitude Training Information, General Fitness, Hiking, Climbing and Mountaineering

Many of us set health and fitness goals with the aim of shedding a few pounds, toning up, or simply getting healthier. While these goals are important, they often come with their own set of challenges: boredom, a lack of specificity, and negative associations from previous gym experiences or feelings of punishment.

 

But what if, instead of training for generic goals, you shifted your focus to training for an active adventure, like climbing Mt. Kilimanjaro, cycling through the French countryside or walking the Camino de Santiago in Spain?

This approach is not only more positive and inspiring but also helps you achieve those important health and fitness goals without the negativity often associated with routine workouts.

Here’s why shifting your focus to an active adventure can be a game-changer for both your mental health and fitness:

Transformative Purpose and Direction

Training for an adventure provides a clear, exciting goal. It transforms your workouts from mundane tasks into purposeful steps towards an exhilarating experience. Whether it’s summiting a peak or cycling through stunning landscapes, the anticipation of the adventure keeps you motivated and engaged. This is especially helpful if you’re frustrated with your fitness routine and can’t lose weight.

climb Mount Kilimanjaro

Enjoyable and Motivating

Active adventures bring joy and a sense of exploration. The thrill of discovering new places and conquering physical challenges turns training into an enjoyable journey. This kind of motivation is far more sustainable than the often tedious routine of standard fitness goals. If you find yourself asking, “Why can’t I lose weight?” or feeling stuck in a weight loss plateau, an adventure might be the fresh start you need.

Achieving Fitness Goals Along the Way

While weight loss and improved fitness might not be the primary focus of your adventure training, they naturally occur as you prepare. The varied and dynamic nature of adventure training incorporates cardio, strength, and flexibility exercises, leading to holistic fitness improvements without the negative connotations of punishment or restriction. This can be particularly effective if you’re struggling to lose weight despite working out regularly.

can't lose weight

Holistic Well-being

Training for an adventure integrates physical exertion with mental engagement and social interaction. This comprehensive approach enhances not only your physical health but also your mental well-being, reducing stress and improving overall quality of life. If you’ve been feeling demotivated or stuck in your fitness journey, this holistic approach can offer the mental clarity and stress reduction you need.

best workout for seniors

Positive Social Connections

Adventures often involve group activities, fostering social bonds and reducing feelings of isolation. Sharing the journey with others, supporting each other through challenges, and celebrating successes together create strong, meaningful connections.

 

It’s Time To Start Planning An Adventure

Routine fitness goals are important, but they can become boring and narrow in focus, sometimes leading to negative experiences. In contrast, training for an active adventure offers a positive, inspiring approach that combines physical challenge, mental stimulation, social interaction, and a deep connection with nature. Along the way, you’ll naturally achieve those health and fitness goals, but without the monotony and negativity.

So, if you’re stuck in your fitness routine and can’t lose weight, consider breaking the cycle with an active adventure. Not only will you find new motivation and enjoyment in your workouts, but you’ll also gain a wealth of physical and mental health benefits that routine goals can’t match.

Take the first step towards your next adventure by scheduling a consultation with one of our experienced coaches. Whether you’re planning to hike the Inca Trail, kayak in the Norwegian fjords, or trek through the Patagonia wilderness, our coaches will assess your fitness level, discuss your goals, and design a personalized training plan to ensure you’re adventure-ready.

Book Coach Consult

Exploring Hypoxic Training: A Biohacking Method or Natural Adaptation?

by | Altitude Training Information, Endurance, General Fitness, Hiking, Climbing and Mountaineering

In recent years, the term “biohacking” has gained significant traction, capturing the imagination of individuals seeking to optimize their physical and mental performance through unconventional means. Among the myriad techniques and methodologies encompassed by this umbrella term, hypoxic training stands out as a particularly intriguing approach. But is hypoxic training truly a form of biohacking, or does it represent a natural adaptation rooted in our evolutionary history? Let’s delve into this fascinating topic.

Hypoxic Chamber

Understanding Hypoxic Training

Hypoxic training involves exposing the body to reduced oxygen levels, typically achieved by simulating high-altitude environments or utilizing specialized equipment such as altitude tents, masks, or chambers. Athletes, fitness enthusiasts, and even medical professionals have long been intrigued by the potential benefits of training in hypoxic conditions.

The Biohacking Perspective

From a biohacking standpoint, hypoxic training fits squarely within the realm of manipulating environmental variables to elicit specific physiological responses. Proponents argue that by subjecting the body to oxygen deprivation, one can trigger adaptations that enhance endurance, cardiovascular function, and overall performance. This perspective aligns with the broader ethos of biohacking, which revolves around leveraging technology, lifestyle modifications, and unconventional practices to optimize human biology.

Evolutionary Roots

However, an alternative viewpoint suggests that hypoxic training is not so much a novel biohacking technique but rather a rediscovery of our body’s innate ability to adapt to changing environmental conditions. Throughout human history, populations living at high altitudes, such as the Andean or Tibetan peoples, have developed unique physiological adaptations to thrive in oxygen-deprived environments. These adaptations include increased red blood cell production, enhanced oxygen utilization, and improved aerobic capacity.

Bridging the Gap

So, where does hypoxic training fit within the biohacking landscape? The answer may lie in its fusion of modern technology with ancient evolutionary mechanisms. While the basic concept of hypoxic training may not be revolutionary in itself, the innovative tools and methodologies employed to simulate altitude conditions represent a quintessential aspect of biohacking. By harnessing our understanding of human physiology and leveraging cutting-edge technology, individuals can fine-tune their training regimens to achieve specific performance goals.

The Science of Adaptation

Regardless of whether one views hypoxic training as a form of biohacking or a natural adaptation, its efficacy is supported by a robust body of scientific research. Studies have shown that exposure to hypoxic conditions can stimulate the production of erythropoietin (EPO), a hormone that regulates red blood cell production, leading to increased oxygen-carrying capacity. Additionally, hypoxic training has been linked to improvements in aerobic endurance, mitochondrial function, and vascular health.

Conclusion: A Blend of Innovation and Tradition

The debate over whether hypoxic training qualifies as a form of biohacking ultimately hinges on one’s perspective. While some may view it as a cutting-edge technique born from the intersection of science and experimentation, others may see it as a rediscovery of ancient physiological adaptations honed over millennia. Regardless of semantics, hypoxic training offers individuals a powerful tool for enhancing physical performance and pushing the boundaries of human potential. Whether you approach it as a biohacker seeking to optimize every facet of your biology or as a student of human evolution embracing our ancestral heritage, the benefits of hypoxic training are undeniable.

Let’s talk about how hypoxic training can improve your health, fitness and performance. Schedule a time to meet with one of our expert Altitude coaches.

 

Book Now

Unveiling the Depths: How Intermittent Hypoxic Training Elevates Diving Fitness

by | Altitude Training Information, General Fitness

Diving enthusiasts understand the crucial role of fitness in exploring the underwater world with confidence. We’ll explore the benefits of intermittent hypoxic training (IHT) for divers, shedding light on how this innovative approach enhances diving performance, saves oxygen tanks and improves overall fitness and safety while diving.

 

Training for Scuba Diving

Fitness for divers goes beyond traditional workouts; it requires specialized training to adapt to the unique demands of underwater exploration. Intermittent Hypoxic Training (IHT) has emerged as a potent tool for divers seeking to maximize their performance. By exposing individuals to simulated altitude conditions, IHT stimulates physiological adaptations that mirror those experienced during actual diving, making it a valuable addition to any diver’s training regimen.

Intermittent Hypoxic Training involves alternating between periods of reduced oxygen levels and normal oxygen levels, mimicking the conditions encountered at higher altitudes. This innovative approach offers several benefits for divers:

 

  1. Enhanced Oxygen Utilization: IHT improves the body’s ability to extract oxygen from the air, ensuring optimal oxygen delivery to vital organs and tissues during dives.
  2. Increased Red Blood Cell Production: By stimulating the production of red blood cells, IHT enhances oxygen transport, endurance, and reduces the risk of hypoxia-related issues underwater.
  3. Improved Cardiovascular Endurance: IHT strengthens the cardiovascular system, enabling divers to maintain steady heart rates and blood pressure levels during dives.
  4. Heightened Respiratory Efficiency: Through IHT, divers can strengthen respiratory muscles and improve breathing patterns, leading to more efficient gas exchange and prolonged dive times.

Decrease Oxygen Tank Reliance

Integrating IHT into a diver’s fitness routine can not only enhance performance but also contribute to more efficient oxygen usage during dives. By improving oxygen utilization, cardiovascular endurance, and respiratory efficiency through IHT, divers may find themselves requiring less supplemental oxygen during their dives. This reduction in oxygen consumption could potentially extend dive times and decrease reliance on oxygen tanks, enhancing safety and sustainability in underwater exploration. As divers become more adept at utilizing oxygen efficiently, they can maximize their time underwater while minimizing their environmental impact, making IHT a valuable tool for both personal performance and environmental stewardship.

 

Intermittent Hypoxic Training for Divers

Dive Safely and Effectively

Diving fitness is essential for exploring the underwater world safely and effectively. With intermittent hypoxic training, divers can enhance their oxygen utilization, cardiovascular endurance, and respiratory efficiency, leading to improved performance and greater enjoyment of their dives. Incorporating IHT into your training regimen can unlock the depths of your potential as a diver, enabling you to embark on unforgettable underwater adventures with confidence and skill.

Dive safer and more efficiently with Altitude Athletic Training. Our expert coaches will evaluate your fitness, craft a customized training regimen, and elevate your underwater performance. Book a complimentary consult to learn more: BOOK NOW.

Breathing Thin Air: A Sea-Level Runner’s Guide to Trail and Mountain Ultra Marathons

by | Altitude Training Information, Endurance, General Fitness

For sea-level athletes venturing into the world of ultra marathons set in trails and mountains, the journey is not only a physical test but also a thrilling exploration of diverse terrains and elevations. In this guide, we’ll delve into the unique challenges faced by sea-level runners tackling trail and mountain ultra marathons, and outline a specialized training approach to prepare for the altitude changes and rugged landscapes that lie ahead.

Understanding the Altitude Challenge:

  1. Altitude Adjustments:

    • Acknowledge the impact of increased elevation on your body’s oxygen intake and adjust your training accordingly.
    • Gradually acclimate to higher altitudes by incorporating altitude-specific training strategies.

  2. Terrain Dynamics:

    • Trail and mountain ultra marathons present varying surfaces, including rocky trails, steep ascents, and descents.
    • Train on similar terrains to build the necessary strength, agility, and proprioception.
ultra marathon training

Ultra Marathon Training Plan:

  1. Altitude Adaptation Runs:
    • Plan training runs at higher elevations to adapt your body to reduced oxygen levels.
    • If possible, incorporate specific trail sections of the race route to familiarize yourself with the terrain
  2. Hill Training with Mountainous Challenges:
    • Prioritize hill workouts to mimic the elevation changes of mountainous races.
    • Focus on both uphill and downhill training to build strength and resilience.
  3. Specificity in Long Runs:
    • Schedule long runs on trails and mountain paths similar to the race course.
    • Include elevation gains and losses to simulate race-day conditions.
  4. Technical Trail Running:
    • Develop technical trail running skills, including navigating rocks, tree roots, and uneven surfaces.
    • Incorporate agility drills to enhance your ability to adapt to the unpredictable trail conditions.

Mental Preparation:

  1. Visualization in Mountainous Landscapes:

    • Visualize success by imagining yourself conquering the mountainous trails.
    • Cultivate a positive mindset by focusing on the breathtaking views and the sense of accomplishment that awaits.

  2. Mindfulness in Nature’s Playground:

    • Practice mindfulness during training to stay present and attuned to your surroundings.
    • Embrace the serenity of nature to foster mental clarity and reduce anxiety about the challenging course.

Gear and Nutrition Considerations:

  1. Trail-Specific Gear:

    • Invest in trail running shoes with proper traction for varied surfaces.
    • Consider lightweight and moisture-wicking clothing suitable for unpredictable mountain weather.

  2. Nutrition for Altitude:

    • Adjust your nutrition plan to account for the increased calorie expenditure at higher altitudes.
    • Stay vigilant about hydration, recognizing that dehydration can occur more rapidly in mountainous conditions.

Our coaches at Altitude Athletic Training are experts in ultra-marathon training and simulated altitude training. Schedule a time to meet with one of our coaches and learn about the benefits for you:

Book Coach Consult