3 Tips to Train for the Everest Basecamp Trek

by | Altitude Training Information, Hiking, Climbing and Mountaineering

The Everest Basecamp Trek is a dream adventure for many, but it demands more than just enthusiasm. To reduce your risk of altitude sickness, improve your cardio endurance, and develop the strength required for this epic journey, you need a well-rounded training regimen.

In today’s post, we’ll explore three essential tips to prepare for the Everest Basecamp Trek.

Tips to Prepare for the trek to Everest Basecamp

Tip 1: Understand Ways to Reduce Altitude Sickness

Altitude sickness is a major concern when trekking to high-altitude destinations like Everest Basecamp. It can cause nausea, dizziness, and even become life-threatening if not managed properly.

Know the Basics

There are several basic things you can do to mitigate your chances of getting altitude sickness. For example, when you arrive at higher elevations, take your time to acclimate. Ascend slowly and make sure to rest and hydrate adequately. Also, ensure that you drink plenty of water throughout the trek to stay well-hydrated. 

Simulated Altitude Training

Aside from basic strategies, one of the most effective ways to prepare for high-altitude conditions is through simulated altitude training. This is also known as hypoxic training.

Simulated altitude training is a concept that has gained popularity among athletes and adventurers preparing for high-altitude challenges. It involves exposing your body to reduced oxygen levels similar to those experienced at high altitudes. This innovative approach can help reduce the risk of altitude sickness and improve your overall performance when trekking to destinations like Everest Basecamp.

Facilities like Altitude Athletic Training in Downtown Toronto offer an innovative approach to help reduce the risk of altitude sickness and improve your overall performance when trekking to destinations like Everest Basecamp.

 

Tip 2: Improve Cardio Endurance for High Altitudes

One of the keys to a successful Everest Basecamp Trek is excellent cardio endurance. Hiking at high altitudes requires more effort due to lower oxygen levels, making it essential to have a strong cardiovascular system. To improve your endurance, focus on activities such as running, cycling, and stair climbing.

Interval Training

Incorporate interval training into your routine. This involves alternating between short bursts of high-intensity exercise and periods of low-intensity recovery. Interval training is excellent for building both aerobic and anaerobic endurance.

Long-Distance Training:

Gradually increase the duration and intensity of your cardio workouts. Focus on longer, sustained efforts to mimic the demands of the trek. Consider progressively extending your running or cycling sessions to build stamina.

Altitude Training

Consider training at facilities like Altitude Athletic Training to simulate the reduced oxygen conditions you’ll encounter at higher altitudes. This type of training pushes your cardiovascular system to adapt to lower oxygen levels, making you better prepared for the challenges of the trek.

Everest Basecamp Trek

Tip 3: Don’t Neglect Strength 

Trekking to Everest Basecamp involves carrying a backpack loaded with essentials. To ensure you have the strength to endure the long and challenging trails, incorporate strength training into your regimen. Include exercises that target your legs, core, and upper body. Aim to handle the weight of your pack and maintain stability on uneven terrains.

Train with Your Weight Pack

Carrying a backpack while hiking or incline treadmill walking is an effective way to mimic the conditions of the Everest Basecamp Trek and improve your physical preparedness. Start with a light load in your backpack and gradually add more weight as your strength and endurance increase. This mimics the progression of packing for a multi-day trek and allows your body to adapt to the additional load.

 

Build Muscular Endurance (ideally at high-altitude)

If possible, take your strength training up to higher altitudes (simulated or terrestrial). Doing so will challenge your muscles to work harder and in conditions similar to those you’ll experience on the Everest Basecamp Trek.

 

Work With An Expert

Don’t go into your Everest Basecamp preparation without a good plan or support system in place. Find an experienced coach who can build you a tailored program that includes strength training exercises specific to trekking. Facilities like Altitude Athletic Training can help you with a tailored program that includes strength training exercises specific to trekking. To speak with a coach and learn more about strength training plans for the Everest Basecamp Trek, book a complimentary coach consultation here.

 

Preparation is the key to a successful Everest Basecamp Trek. To reduce the risk of altitude sickness, improve your cardio endurance, and enhance your muscular endurance, it’s essential to invest time in the right training methods. Simulated altitude training can be a valuable addition to your training regimen, helping your body acclimate to lower oxygen levels and develop the strength required for the journey. When you arrive at high altitudes, the proper acclimatization, hydration, and attention to your body’s signals are critical to avoiding altitude sickness. By following these tips and adhering to a well-rounded training plan, you’ll be well-prepared to tackle the heights and embrace the breathtaking landscapes of the Everest Basecamp Trek.

So what exactly is a Red Blood Cell? And what does it do?

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

If you have been around endurance sports for long enough, you’ve definitely heard a coach, a training partner, or a Tour de France broadcaster mention something about red blood cells and how they are important for aerobic exercise. But, what are they, really? And how do they work?

Red blood cells (also called erythrocytes) are miniature concave saucers, and exist in trillions in our blood stream. Their main function is to carry oxygen from the lungs to the working muscles. They are important, because muscles need oxygen to perform aerobic exercise.

Red blood cells move oxygen with the help of haemoglobin, a red protein that gives the cells its colour. Millions of haemoglobin molecules bind, or grab, four oxygen molecules in the blood. Then, the red blood cells shuttle the molecules to working muscles.

Look at it this way: if we are oxygen, red blood cells are public transit. The more shuttles we have, the more efficiently we get to where we want to go.

The more red blood cells we have the more haemoglobin we can carry the more oxygen we can transport to working muscle the better our muscles exercise the slower we tire.

Recap: if you’re an endurance athlete, you want those red blood cells.

But, can we control the amount of red blood cells that we have? Can we train our bodies to make more?

Red blood cell count is in part genetically determined, but yes, it can be manipulated. The body can start producing more red blood cells when exposed to low-oxygen (or hypoxic) conditions. Here is how it works:

Does erythropoietin (or EPO) sound familiar to you? Think of Lance Armstrong confessing to Oprah about illegally using extra doses of it, nearly 10 years ago.

We don’t have to be doping to use EPO: we each have a natural source of this good stuff inside of us. When little oxygen is available in our surroundings, the kidneys secrete EPO, which binds to cells in the bone marrow that produce more red blood cells.

In short: Exposure to a low-oxygen environment can increase red blood cell count, and increasing red blood cell count can improve aerobic performance.

Runner exercising outside with a mountain view

How to increase my own red blood cell count:

It is common practice to train at altitudes of 6,000 to 10,000 feet, in order to increase red blood cell count. Individuals can see an initial spike in red blood cell count as early as 24 to 48 hours after the first training bout at altitude, and tend to see a real change after three weeks to a month of low-oxygen training. That is why it is common to hear of athletes training at altitude for a month, before coming down to race. Read more about the science behind altitude training here.

How do I know if my red blood cell count is increasing?

A simple blood test can reveal your hematocrit, which is the ratio of your volume of red blood cells to the total volume of your blood. This value can reflect changes in your red blood cell count. We recommend that you regularly monitor your blood profile when training in a low-oxygen environment, so that you can understand how you are responding to the training.

Keep in mind: Before you experiment for yourself, know that changes in red blood cell count might vary with the elevation at which you choose to train, the fitness and training background of athletes, and the person to person variability of EPO production.

The bottom line: If you fancy getting faster, training up high and tapping into your very own natural source of red blood cells (I said natural, Lance) is absolutely worth a try.

Going Higher: What is altitude training?

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

In today’s highly-developed world, gaining a competitive edge is more difficult than ever. Speed suits for swimmers, carbon fibre soles in running shoes, and aerodynamic helmets and bikes have become more and more available to recreational athletes looking to up their game. However, as fun and cool as these tech trends are, they don’t actually change the most important thing – your own personal human engine.

Within the millions of blood vessels in your body travel red blood cells, called erythrocytes. The role of these erythrocytes is to transport highly-coveted oxygen to tissues in order to power your body. If you decide to train for a marathon and get going on a training program, the body begins to produce more and more red blood cells over the weeks. It does so to deliver more oxygen to starving muscles that are working harder and longer than in previous weeks.

This is a normal response to training and one of the reasons why a long run weekly is very important! The quality of the red blood cells also begins to improve as each blood cell becomes larger and able to carry more oxygen molecules. You can notice these changes during a training program as distances that once would make you feel tired and out of breath become easier and less effortful.

The body is very smart and very insightful. In circumstances where oxygen is harder to come by, it will quickly realize that this special and limited resource needs to be used as effectively and as efficiently as possible. Studies have shown that at altitudes of 2100m and up, the number of blood cells in the bloodstream is higher, and size of red blood cells are bigger. In most basic terms – you can go harder and longer with the same amount of effort.

Now, because the body is so smart (and also lazy), the timing and consistency of training at altitude becomes important. Effects on blood cells can begin as early as 2 hours of exposure, and get better and better with time. If you’ve got a race coming up in a few months, you’ll want to spend about 24 hours total at altitude prior to in order to begin to see tangible changes. If you’ve really got your eye on the prize, the more hours that you can train, the better! Studies have shown that red blood cells increase in size after every 100 hours of altitude training.

Trail Running Fitness Toronto

Who can benefit from training high in the sky? Well, if you’ve picked a race that is taking place above sea-level, you are absolutely going to want to prep for it by getting yourself acclimatized. Even the most well-rounded training program done at sea level will lend itself to a sub-par race at altitude as the body will be starved for oxygen that isn’t available. Not to mention, it’ll feel fairly awful. Second, even if you don’t have anything high in the sky coming up, you’ll be able to truly maximize your training and body adaptations by getting into the chamber even once per week. More blood cells = more oxygen = more work with less effort. Hello PB!

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How to handle altitude sickness

by | Altitude Training Information, Hiking, Climbing and Mountaineering

Imagine your worst hangover. Dizziness, nausea, loss of appetite, the deep desire to just lay down, wherever you are, and sleep. Now, imagine that instead of waking up in your bed after a night out, you’re three quarters of the way up a 12,000 ft. mountain, pushing yourself harder than you ever have in your life. You are experiencing the early symptoms of acute mountain sickness, (or AMS), commonly known as altitude sickness.

Altitude sickness is an illness that develops when the body doesn’t have time to adapt to the decreased air pressure and oxygen levels of high altitude—defined as any area 8,000 ft. above sea level. Symptoms include dizziness, fatigue, shortness of breath, and loss of appetite—wickedly similar to a brutal hangover.

In its most extreme cases, altitude sickness can develop into high altitude pulmonary edema (HAPE), an accumulation of fluid in the lungs, and high altitude cerebral oedema (HACE), swelling of the brain due to a lack of oxygen. Jon Krakauer provides a chilling description of Ngawang Topche, a Sherpa on the 1996 Everest expedition, experiencing HAPE in John Krakauer’s book Into Thin Air. “Ngawang was delirious, stumbling like a drunk, and coughing up pink, blood-laced froth.”

Don’t let this scare you off your planned trip to Kilimanjaro or Everest Base Camp, though. HAPE and HACE are extremely rare. They typically occur when people ignore the symptoms of altitude sickness and continue to physically exert themselves. Just be wary that if you let altitude sickness progress to this level of severity, it can prove fatal.

To ensure this doesn’t happen, follow these tips on how to handle altitude sickness.

Travel Slowly

We get it. You want to be the first one to the top of the mountain. But it’s not worth it if your group has to drag you back down. Don’t turn your ascent into a competition. By not giving your body enough time to adjust to the lack of oxygen you’re much more likely to experience altitude sickness.

According to contemporary research, age, sex and physical fitness have no bearing on a person’s likelihood to be afflicted by the illness. This means that even if you’re one of the fittest people on the planet you can still be affected, especially if you’re racing to the summit.

Before even starting your climb, it’s a good idea to take two to three days to acclimatize to higher altitude. Avoid flying directly into high altitude areas, though. Travel to the destination progressively, acclimatizing as you go.

During the climb, take it slow. Enjoy the view. If you’re hiking with porters or Sherpas, follow their lead. They know the mountain well and will know when it’s best to take a rest. If you’re climbing alone, don’t ascend more than 500 metres a day. After every 900 metres, or three or four days of climbing, take a rest day to avoid overexertion.

Remember, it’s not a race.

Stay hydrated and fed

Dehydration is a major cause of altitude sickness. In part, because high altitude has a diuretic effect on the body, causing you to pee…a lot. And with all the hiking you’ll be doing, you’re going to sweat out liquids fast. Take some hydration salts with you and toss a hydration pack in your bag that you can sip on during the hike. It’s better to carry too much water than not enough.

And just to clarify, no, beer doesn’t count as a liquid. Alcohol dehydrates you and can accelerate the altitude sickness. Save the liquor for the bar. Instead, bring water or sports drinks like Gatorade.

Altitude also tends to rob you of your appetite, slowing down your digestion. To have enough energy to hike each day, eat more than you feel is necessary. Oatmeal is a good idea in terms of meals, especially if you add some nuts and berries. And bring snacks for the climb. Munching on a chocolate bar along the way may give you the energy you need to make it to the summit.

Treat Symptoms immediately

As mentioned earlier, if not treated, altitude sickness can evolve into worse illnesses like HAPE and HACE. If you are feeling the onset of symptoms, stop and rest. Wait a day or two until the symptoms have completely receded before continuing to climb.

Proactively, you can take Diamox one to two days before starting your climb. The medication reduces symptoms and eases your adjustment to altitude. If you’re still feeling the effects while climbing, try combatting headaches with ibuprofen and Tylenol. And promethazine can work wonders when feeling sick.

If you’re still exhibiting symptoms after 24 hours, turn around and start to descend. Once down at the base, the symptoms should dispel after two to three days. Don’t try ascending to high altitude again until the symptoms are completely gone.

Train at Altitude

Before leaving for an expedition, mountaineers can pre-acclimate and prepare for high altitudes by sleeping and exercising at simulated altitude. This is a great option if you live at sea-level and can’t easily access the mountains.

Simulated altitude training is exercising in or breathing air with less oxygen to replicate the thinner air you find up in the mountains. Simulated altitude is created by decreasing the percentage of oxygen in the air below 20.9% oxygen (the amount of oxygen in the air at sea-level). There are two strategies for altitude training: Live High, Train Low and Intermittent Hypoxic Training. Both methods have been shown to improve performance in recreational and professional athletes, and those travelling to high altitudes.

Live High, Train Low

Doing sedentary tasks at altitude for longer durations, i.e “Living High”, while training at a lower level, can stimulate erythropoiesis (the process that produces red blood cells).

Sleep tents and larger altitude tents can be set up at home, so you can get 6+ hours of high-altitude exposure and then be back down to sea-level in seconds. Simulated altitude training can lower the age of red blood cells and increase hemoglobin mass (hemoglobin is an oxygen-carrying protein). These changes in the blood can help reduce and prevent symptoms of altitude sickness.

Intermittent Hypoxic Training

Intermittent Hypoxic Training (IHT) is living at sea-level and exercising at altitude. If you’ve got a stationary bike or treadmill at home, you can use a simulated altitude training mask to breath hypoxic air while you’re training. Otherwise, there are special gyms that can actually simulate altitude with no masks needed.

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Finally, if you’re experiencing symptoms –  tell someone. Your travel companions are there to help and will have clearer heads to assess the situation.

While it is a hindrance, if you monitor and treat the symptoms appropriately, altitude sickness should not be the reason you miss making it to the summit.

5 Tips To Prepare for the Trek to Everest Basecamp

by | Altitude Training Information, Hiking, Climbing and Mountaineering

Are you planning to trek to Everest basecamp? With an altitude of 5,364 meters (17,598 feet), the Base Camp is the starting point for mountaineers who are attempting to climb the world’s highest mountain, Mount Everest. But you don’t have to be a mountaineer to experience the magic of the Everest Base Camp trek.

Whether you’re a seasoned hiker or a beginner, it’s important to prepare your body for the physical demands of this challenging journey. So get ready to lace up your hiking boots and learn how to prepare for a journey to the roof of the world. Here are some tips for training:

  1. Build endurance: Trekking to Everest basecamp involves long days of hiking at high altitudes. If you have access to a simulated altitude environment (like an altitude chamber), doing your cardio sessions in this environment would be an ideal form of preparation to build endurance and increase aerobic performance. Training at simulated altitude will help you resist fatigue and maintain high energy during long hikes. If you do not have access to a simulated altitude environment, you can focus on building your endurance by going on longer hikes or walks, gradually increasing the distance over time.
  2. Train with a backpack: You’ll be carrying a backpack with your essentials, so it’s important to get used to the weight. Start by carrying a light backpack and gradually increase the weight as you get stronger.
  3. Get outside: Incorporating outdoor hikes into your training plan is a great way to prepare your body for the challenging weather conditions and terrains you may encounter on the trek to Everest basecamp.
  4. Pre-acclimatize: Altitude sickness is a concern when trekking at high elevations. The trek to Everest basecamp takes you through a range of elevations up to 5,364 m. Longer duration exposures to simulated altitude can help prepare your body for the thin air. Long exposures create hematological adaptations (changes in factors in the blood), which can help reduce and prevent symptoms of altitude sickness. Hematological changes can also further improve delaying fatigue while at high altitudes.
  5. Work with an expert on a training plan: Hiking uphill and downhill for several hours a day can be tough on your legs. Good balance is important when dealing with unstable terrain while fatigued. And stamina is critical on long hiking days. A good coach can make sure you’re well trained for each of these factors – cardio, strength and balance – before you leave. The duration of your training plan will depend on how much time you have to prepare and where you’re currently at physically. But in general, it’s recommended that you start preparing at least 3 months before your trip. Talk to a coach about getting started on a mountaineering-specific training plan for the trek to Everest basecamp: Book Coach Consult 

Remember, training for Everest basecamp is not just about physical preparation, but also mental preparation. Stay positive, stay focused, and enjoy the journey!

To learn more about simulated altitude training and training programs, check out our memberships or email us at info@altitudeathletictraining.com.

How to Know You’re Prepared to Tackle Mount Everest Summit

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

Standing at the pinnacle of the world on the summit of Mount Everest is a dream for many, but it’s a dream that comes with an immense commitment. Preparing for the Everest summit is a formidable challenge that demands physical endurance, mental fortitude, and a deep appreciation for the mountains. In this blog post, we will explore the key signs that indicate you are ready to tackle the monumental task of reaching the summit of Mount Everest.

 

1. Physical Fitness and Training

The first and most crucial sign of readiness is your physical fitness. To conquer Mount Everest, you should have an extensive history of high-altitude climbing, preferably with successful ascents of other peaks. Your body should be well-adapted to the extreme conditions, and you should have undergone rigorous training, including strength and endurance exercises, cardiovascular workouts, and altitude-specific training.

Facilities like Altitude Athletic Training in Toronto simulate high-altitude conditions, helping your body adapt to reduced oxygen levels and building the necessary cardiovascular endurance for Everest’s extreme altitudes.

2. Mental Resilience

Mount Everest poses numerous mental challenges, including extreme cold, isolation, and the constant threat of danger. To succeed, you should be mentally resilient, capable of making quick decisions under pressure, and able to stay calm in high-stress situations. The ability to manage fear and anxiety is crucial.

3. Altitude Experience

Experience at high altitudes is a key indicator of readiness. Climbers should have experience ascending 6,000-meter peaks and, preferably, an 8,000-meter peak. This experience not only exposes you to the physical demands of high altitudes but also helps you acclimatize and understand your body’s response to lower oxygen levels.

Spending time in a hypoxic chamber helps your body adjust to lower oxygen levels, replicating the conditions you’ll encounter on Everest. This experience contributes to better altitude tolerance and an understanding of your body’s response.

4. Technical Skills

Mount Everest demands technical climbing skills, including the use of crampons, ice axes, ropes, and navigation equipment. Being proficient in these skills is essential, as Everest’s summit routes involve challenging terrain

5. Adequate Gear and Resources

Successful Everest summiteers come prepared with high-quality gear, experienced Sherpa support, and a reliable expedition operator. Ensure you have the best gear and resources available to increase your chances of a safe and successful ascent.

6. Support Network

Having a strong support network of fellow climbers, guides, and support staff is invaluable. Teamwork and trust among climbers and support personnel are essential for a successful Everest expedition.

7. Mental Preparedness

Before embarking on your Everest expedition, it’s crucial to have a clear understanding of the risks and challenges involved. Mental preparedness involves acknowledging the dangers and understanding the need to turn back if conditions become too perilous. Altitude Athletic Training encourages mental preparedness by exposing you to challenging conditions in a controlled setting.

8. Passion and Dedication

A genuine passion for mountaineering and a deep dedication to reaching the summit of Mount Everest are powerful motivators. Your love for the mountains and the challenge should drive you through the most challenging moments.

Conclusion

Standing on the summit of Mount Everest is a monumental achievement that requires exceptional physical and mental preparation. Recognizing these key signs of readiness is crucial to ensure a safe and successful ascent. Keep in mind that your safety and the safety of your team should always be the top priority. If you possess the experience, physical and mental strength, skills, and resources necessary for the Everest summit, and if your heart yearns for the challenge, you may indeed be ready to embark on the awe-inspiring journey to the top of the world’s tallest peak.

Let’s talk about how hypoxic training can boost your longevity. Schedule a time to meet with one of our expert Altitude coaches.

 

 

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