Are You Ready for the Ultimate Adventure? Signs You’re Prepared to Climb Mount Kilimanjaro

by | Altitude Training Information, Hiking, Climbing and Mountaineering

Climbing Mount Kilimanjaro is a dream for many adventure enthusiasts. As the highest peak in Africa, towering at 19,341 feet (5,895 meters), Kilimanjaro presents a unique and challenging experience. Before embarking on this once-in-a-lifetime journey, it’s crucial to assess your readiness physically, mentally, and logistically. In this blog post, we’ll explore the signs that indicate you’re ready to conquer the majestic Mount Kilimanjaro.

  1. Physical Fitness: Climbing Kilimanjaro is a strenuous endeavor that requires a good level of physical fitness. You’ll be trekking for several days, facing diverse terrains and varying altitudes. Signs that you are physically ready include:
    • Regular Exercise: Engaging in cardiovascular exercises, strength training, and hiking to build endurance.
    • Altitude Training: Practicing at higher altitudes to acclimatize your body and understand its response to reduced oxygen levels.
    • Stamina and Endurance: Being able to walk for several hours with a backpack and manage the demands of prolonged trekking.
    • Simulated Altitude Training: If you live at sea level, access to a simulated altitude gym or a hypoxic generator and mask can simulate the reduced oxygen conditions you’ll encounter on Kilimanjaro, helping your body acclimatize more effectively.
  2. Mental Preparedness: Climbing Kilimanjaro is not just a physical challenge; it’s also a mental one. Mental strength is crucial for overcoming obstacles, staying positive, and pushing through when the going gets tough. Signs of mental readiness include:
    • Positive Mindset: Approaching challenges with optimism and a can-do attitude.
    • Resilience: Being able to adapt to changing conditions and setbacks. Training in simulated high-altitude conditions helps develop the resilience needed to adapt to the stress and fatigue associated with the climb.
    • Mental Toughness: Handling stress, fatigue, and discomfort with composure.
  3. Logistical Readiness: Proper preparation and organization are key to a successful Kilimanjaro climb. This includes ensuring you have the right gear, permits, and a well-thought-out plan. Signs of logistical readiness involve:
    • Adequate Gear: Having the necessary clothing, footwear, and equipment suitable for high-altitude trekking.
    • Research and Planning: Thoroughly researching the route, climate, and logistics of the climb.
    • Permits and Documentation: Ensuring you have obtained all required permits and necessary documentation.
  4. Health Assessment:
    • Medical Check-up: Prioritize a comprehensive medical check-up. Simulated altitude training can assist in identifying potential health issues under conditions similar to those encountered during the climb.
    • Vaccinations: Obtaining any required vaccinations or medications for the region.
    • Understanding Altitude Sickness: Being aware of the symptoms of altitude sickness and knowing how to respond.

5. Previous Hiking Experience: While not mandatory, having some previous hiking or trekking experience can significantly contribute to a successful Kilimanjaro climb. Signs of experience include:

    • Familiarity with Multi-Day Treks: Having completed multi-day treks to understand the challenges of sustained physical activity.
    • Camping Skills: Being comfortable with camping, as Kilimanjaro involves overnight stays in tents.

Climbing Mount Kilimanjaro is a remarkable adventure that demands physical, mental, and logistical readiness. Assessing your preparedness in these aspects will not only enhance your chances of reaching the summit but also contribute to a safer and more enjoyable experience. By incorporating simulated altitude training into your preparation, you can enhance your overall readiness, increasing the chances of a safe and enjoyable Kilimanjaro expedition. If you find yourself ticking off these signs, you’re likely well-prepared for the ultimate challenge that Kilimanjaro presents. So, lace up your boots, pack your bags, and get ready for an adventure of a lifetime!

 

Take the first step towards summiting Kilimanjaro by scheduling a consultation with one of our experienced coaches. They’ll assess your fitness level, discuss your goals, and design a personalized training plan to ensure you’re Kilimanjaro ready.

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Conquering Aconcagua: 4 Tips for Optimal Training and Altitude Preparation

by | Altitude Training Information, Hiking, Climbing and Mountaineering

Embarking on an Aconcagua trek or expedition is a thrilling prospect, but scaling South America’s highest peak demands meticulous preparation. In this blog post, we’ll delve into four crucial tips for effective Aconcagua training, with a particular focus on the benefits of altitude training in a simulated gym environment if accessible to you. Let’s explore how tailored preparation, physical conditioning, and simulated altitude training can elevate your readiness for the Aconcagua expedition.

1. Tailored Aconcagua Training Plans

To conquer the towering heights of Aconcagua, a customized training plan is essential. Tailor your workouts to include endurance training, cardiovascular exercises, and strength conditioning. Focus on leg strength to navigate challenging terrains and high-altitude cardiovascular workouts to acclimate to reduced oxygen levels.

2. Altitude Training for Aconcagua: The Simulated Advantage

If accessible, consider incorporating altitude training into your regimen, specifically designed for Aconcagua expedition preparation. Simulated altitude gyms replicate the reduced oxygen conditions of high altitudes, facilitating acclimatization. This targeted training enhances your body’s ability to cope with the challenges posed by Aconcagua’s elevations.

Altitude training for Aconcagua provides numerous benefits:

  • Increased Oxygen Efficiency: Simulated altitude sessions improve your body’s ability to utilize oxygen efficiently, crucial for endurance at high elevations.
  • Enhanced Acclimatization: Regular exposure to reduced oxygen levels in a controlled environment helps your body acclimate more effectively, minimizing the risk of altitude-related issues during the Aconcagua trek.
  • Improved Cardiovascular Fitness: Altitude training stimulates cardiovascular adaptation, boosting your heart and lung efficiency to meet the demands of high altitudes.
  • Mental Resilience: Training in a simulated altitude gym builds mental resilience, preparing you for the psychological challenges of the Aconcagua expedition.
Aconcagua expedition training

3. Elevation Gain Simulation

Incorporate elevation gain simulation into your training hikes. While nothing fully replicates the conditions of Aconcagua, mimicking steep ascents in your local terrain helps build strength and endurance specific to the challenges you’ll face on the actual trek.

4. Comprehensive Gear Familiarity

Become intimately familiar with your Aconcagua gear during your training sessions. This includes testing your clothing, boots, and equipment to ensure comfort, functionality, and suitability for high-altitude conditions. Familiarity with your gear minimizes surprises and discomfort during the actual expedition.

Preparing for the Aconcagua trek requires meticulous training and strategic altitude preparation. Altitude training for Aconcagua in a simulated gym provides a unique advantage, enhancing acclimatization, cardiovascular fitness, and mental resilience. By tailoring your workouts, incorporating elevation gain simulation, and thoroughly familiarizing yourself with your gear, you’ll be better equipped to tackle the challenges of South America’s highest peak. Elevate your Aconcagua expedition readiness with targeted training and embrace the journey towards conquering this awe-inspiring summit.

Our coaches at Altitude Athletic Training have worked with many climbers on specific training plans for Aconcagua. Schedule a time to meet with one of them to discuss your trip preparation:

 

 

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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 difficult is the hike to Machu Picchu?

by | Altitude Training Information, Hiking, Climbing and Mountaineering

By this point, you’ve likely scrolled past your fair share of social media pics backdropped by the mysterious Peruvian city in the sky—aunts and uncles communing with shaggy llamas, friends clambering up dirt paths, workmates teetering on a stone outcropping, peering down at the ancient city.

Machu Picchu is one of the most visited tourism destinations in the world. On average, it attracts close to 1.2 million visitors a year and was voted one of the new seven wonders of the world in 2007. The site has become so popular that the Peruvian Ministry of Culture, in an attempt to preserve the site, has had to set a limit of 2,500 tourists entering the citadel a day.

The site’s popularity, however, significantly underplays the effort it takes to get there. At nearly 8,000 ft. above sea level, Machu Picchu is perched amongst one of Peru’s highest mountain ranges. Meaning whichever route you take to reach the Inca Citadel, you’ll have to deal with some major altitude adjustments.

Before embarking on your Inca adventure, check out these potential pitfalls to ensure you’re prepared for the trip.

Feeling funny?

The most pressing concern when ascending to high altitude—defined as any height above 8,000 ft.—is altitude sickness. This occurs when the body doesn’t have enough time to adapt to decreased air pressure and oxygen levels. Symptoms include dizziness, fatigue, shortness of breath, and loss of appetite.

While not everyone who hikes to Machu Picchu will be afflicted by altitude sickness, those who are may see their Inca adventure come to an abrupt end. To prevent this from happening, take Diamox one to two days before starting your hike. The medication helps reduce symptoms and eases the adjustment to altitude.

It’s also a good idea to take the hike slow. Your body needs time to acclimatize to the altitude. To help with the acclimatization process and to make sure you have enough energy, keep yourself well hydrated and fed throughout the hike. The porters cooking your meals should help with this, but it’s still a good idea to throw a hydration pack in your bag and some high calorie snacks.

If you do start to experience symptoms, stop and rest for at least a day. If they don’t go away, it might be time for you to turn around.

Choose a trail, any trail

There are many ways to get to Machu Picchu. The most popular is the Inca Trail, a four-day, three-night hike through lush cloud forests, ancient Inca ruins, and majestic Andean peaks. In 2002, however, the Peruvian Ministry of Culture introduced permits for the trail, limiting the number of people to 500 a day (approximately 300 of those permits are allocated to cooks, porters, and guides, leaving only 200 for tourists).

To hike the Inca Trail, you have to book it months in advance. It isn’t a particularly long hike, spanning only 40 kilometres, but it is straight up some steep Andean paths. The trail hits its peak at Dead Woman’s Pass (named after the crests that resemble a woman’s supine body) standing 13,828 ft. above sea level.

If you weren’t able to secure a permit, don’t worry. There are other options. The Salcantay Route is much easier to book and just as scenic. Taking anywhere between five to eight days, this mule-assisted hike passes by the 20,500 ft. Mount Salcanty, one of the most sacred peaks in Inca religion.

You pass Mount Salcanty at an altitude of 15,000 ft. before plunging into a subtropical cloud forest, eventually passing the ancient Incan ruins of Llactapata, nearly as rewarding a sight as Machu Picchu.

If you’re looking for a more moderate hike—one that involves a train—try The Lares Route. Taking between three to five days, this trek leads you through the Lares Valley, home to Peruvian locals who still practice Inca traditions like raising herds of llamas and weaving cloth. Along the way, you pass by the 18,000 ft. Mount Veronica and a number of high-altitude Lakes. The trail ends near the Ollantaytambo ruins, only a short train ride away from Machu Picchu.

Dress for the weather…all of it

The higher you ascend, the more the air pressure decreases and the further apart the air molecules spread, causing the temperature to drop. Yet, in the case of Machu Picchu, you may also experience a scorching midday sun that has you sweating through your jacket. To deal with the swings in temperature, wear layers. This way you can shed them as you hike.

When you book your trip, be wary of the time of year. End of November to beginning of April is Peru’s rainy season. Many of the trails are closed between these months, but in case you do manage to book a hike during this time of year, bring a waterproof rain jacket and tent fly. You never know when you might get caught in a downpour. Starting each morning’s hike soaking wet is a surefire way to catch a cold.

Get in shape!

This one should be obvious, but if you’re going to attempt a four-day hike at high altitude make sure you’re physically prepared. You don’t want to be the person gasping for breath after the first couple hours. Not only will it ruin the experience but it will hold back the group.

In order to prepare for the hike, focus on cardio exercises like running, walking, and swimming. Try to introduce these exercises into your daily routine a few months before your trip. And if you really want to be prepared, come in for a workout at Altitude Athletic Training in Toronto.

 

We can help make sure you’re training effectively to resist fatigue and maintain high energy on your trek. Exposure to the altitude environment will help you pre-acclimate to reduce and prevent symptoms of altitude sickness. You can find some more benefits here: Hiking, Climbing and Mountaineering. Machu Picchu will feel like a walk in the park after working out with us.

Choosing an Adventure Trip

by | Altitude Training Information, Hiking, Climbing and Mountaineering

With the colder weather and snow starting to fall, our reaction is often to get on Google and begin the search for warmer winter getaways. While some of us are inclined to kick back on a beach for a couple of weeks and sip margaritas, others are a little more restless and like to take on an adventure trip where they can travel different terrain day-to-day and push boundaries mentally and physically.

Not sure what you’re feeling? We’ve compiled our top 5 list of adventurous destinations based on your preferences for you to dream about while sitting in icy snowstorm traffic.

 

 

  1. For Hikers: The Canadian Rockies. No matter the season, there are incredible hiking trails in Banff, Jasper, and Kootenay National Parks. While more challenging than what’s typical in Ontario, there are both shorter and longer routes that range in technical ability. If you’re a cold weather bear, pack up your snowshoes or cross-country skis and rev up your off-season cardio training by tackling some longer trails for a few hours. Don’t forget the bear spray!

 

 

  1. For Trail Runners: Montenegro. If trail running is your jam, you cannot miss the 1200-mile-long Via Dinarica Trail that runs through six countries from Slovania to Macedonia. The Montenegro portion is arguably the most scenic as it includes both interior and coastal sections. Quickly growing in popularity, this Mediterranean gem is not to miss.

 

choosing an adventure trip cycling

 

  1. For History Buffs: Sri Lanka. Recently making its way onto the adventure tourism map, Sri Lanka has been working furiously to improve its infrastructure since the end of the civil war in 2009. This stunning country boasts both road and off-road cycling, whitewater rafting, trail running and hiking, safari trips and surfing. For history buffs, the many ancient ruins and Buddhist temples are perfect destinations for an easier day.

 

choosing an adventure trip hiking

 

  1. For Ultra Marathoners: Chile. The Atacama Crossing Ultra Marathon is part of the 4 Deserts series and consists of an unsupported 250 km and 6 stages. If you’re just interested in testing out one segment of the 4 Deserts series (which also includes Gobi March in China, the Sahara Race in Egypt and The Last Desert in Antarctica), this is the part to do. With salt flats, sand dunes, river crossings, packed earth and hard grass, this experience is hard to beat.

 

Choosing an adventure trip

 

  1. For Cyclists: Morocco. Take on the Sahara in Morocco by bike this winter – Morocco’s pleasant climate through the Canadian winter is a welcome change. One of the most common paths is through the Atlas Mountains to Jebel Sahro with a stop in Marrakech. With a fair amount of climbing, most guided trips are between 7 and 10 days and can accommodate intermediate to advanced riders.

 

How to Prep for Your Trip.

Remember, your body is great at doing whatever it’s been practicing. If you’re taking on a multi-day trek or tackling a location higher in the mountains, your body is going to need some preparation. We usually recommend giving yourself at least 12 weeks. It’s ideal if you can get closer to 16. This is to allow your heart, lungs, and cardiovascular system to improve efficiency and endurance.

Also, for your physical body to improve its strength and resilience to different terrain and to withstand repeated days of activity. It’s important to choose activities at home that closely mimic what you’ll be doing. For example, if you’re planning on a multi-day hike, you’ll want to be getting out for a few hours on back-to-back days preferably on natural terrain.

Alternatively, if you’re going biking in a place that has actual mountains (as opposed to our Ontario “hills”), you’ll want to be doing hill repeats in a place with as big a hill as you can find. Or even better, hit up a cycling class with a climbing focus. Of course, if you’re travelling to somewhere at altitude, you’ll want to prep your system for performing in conditions with less oxygen as the same amount of work will feel substantially more difficult if you’ve never practiced it before.

Your trip will be much more enjoyable if you’ve properly prepared. You’ll be better equipped to avoid injury and more importantly spend time enjoying your surroundings rather than being so physically taxed that you can’t even lift your head off the handlebars. (Unless, of course, that’s the purpose of your trip!)

 

Happy travels,

Lauren Roberts is a Registered Physiotherapist and Founder of The Running Physio in Toronto. For more information on her team, the clinic, and for more great blog articles, visit www.therunningphysio.ca.

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