A common question we get asked is 'How fit do I need to be to trek to Everest Base Camp'?
The answer is very simple....... Probably not as fit as you think! Most people think you need to be super fit to trek to EBC but this is not the case.
Trekking to EBC is filled with walking for long hours over several days but this trip is more like a marathon not a sprint. The trekking pace is steady but consistent and includes lots of breaks. We like it this way as we get to enjoy the stunning mountain scenery, it is also important due to the altitude.
Trekking at high altitude can be dangerous if not done properly. Climbing too fast can cause a range of medical conditions and our team will ensure safety is the priority. All of our team are trained and experienced leading groups at altitude, so you are in safe hands.
The average person with a good level of fitness can easy reach EBC.
We recommend implementing a training plan 4-6 months prior to your trip. Cardiovascular Training (CV) such as Walking, jogging, hill reps, as well as HIIT (High Intensity Interval Training) and circuit training. If you have the option to visit mountain areas for specific training then this will be a great help. Building muscle memory whilst training in the hills is the perfect way to finish off a training plan.
If you have any questions regarding training for EBC, please feel free to contact us and we will be happy to help.
What kit and equipment do I need?
Once you book an event with us, we will send you a full recommended kit list. We aim to travel as light as possible on all of our trips so we always aim to take essentials only. Sleeping bags and down jackets can either be brought with you or you can hire them in Nepal for around $5 per day. Sometimes this can be more cost effective if you don’t normally use a sleeping bag or down jacket. A good pair of walking boots and a comfortable daysack are the two main items as well as a sleeping bag and down jacket.
How should I train for Everest Base Camp Trek?
Trekking to Everest Base Camp is a challenge but it can easily be achieved for those who have a good base level of fitness. Being as fit and healthy as possible will make the trip more enjoyable and decrease the likelihood of any injury. Once booked with us, we can help assist with training if required but a general guide is to start with light cardio and other gym work and ensuring you have plenty of rest between training days (this is when your muscles will grow). Circuit training, spinning, running, walking and light weights are all great ways to improve your fitness for the trek. If you can get out into a mountain area for specific training, nothing will beat this. We encourage you to try and get at least a few days mountain walking before your event.
Can I take part in an event if I have a medical condition?
We strongly recommend anyone who has a medical condition seek approval from their GP / Consultant before signing up to a challenge. When registering for the event, you are agreeing to be fit and healthy enough to take part.
The health and safety of all participants and members of staff are paramount to us. Depending on the type and severity of your condition, we may require a letter from a medical professional stating that you are fit enough to undergo the activity.
National 3 Peak Challenge
How fit do I need to be for the 3 Peak Challenge?
Physical fitness and walking experience are both very important however the ethos of Go Explore is to take on a challenge, not to be the quickest. The 3 Peaks challenge is as tough mentally as it is physically. You will suffer from sleep deprivation, fatigue and possibly be faced with some rather challenging weather conditions, however these all help to make the 3 Peaks challenge such an amazing adventure! The weekend isn’t easy but it is fun, rewarding and challenging. If you are tough on the inside, your outside will catch up.
Preparation for the 3 Peaks challenge must be taken seriously and we encourage participants to undertake physical activity for at least 3 months before the event.
Whatever format of 3 Peaks Challenge we are providing, we do have a responsibility to our challengers to maintain a reasonable pace. Should any participants not be able to achieve this pace during the event, they will be asked to withdraw from parts of or the remaining sections of the challenge.
On the 24 hour challenge, a good and relevant marker is being able to summit a mountain of 1000m and return to sea level within four hours, although on the challenge weekend itself, we are attempting to complete three mountains at this pace!
How should I train for the 3 Peak Challenge?
The best and most relevant training you can do would be to walk up and down mountains or hills. We appreciate that this is not always possible due to location however anything with a gradient will help prepare you for the real thing.
If you do not have access to any hills then you can create your own in the gym. Walk up hills on the treadmill, take steps on the climber or go up and down stairs. Any movement that involves stepping up is beneficial. Failing the first two training options, the next best thing would be to improve the strength of muscles required in the challenge. Performing exercises such as squats, lunges and step ups will help increase the strength of your leg muscles. You can progress by holding weights to increase intensity. We recommend you speak to your gym instructor if you are unsure.
What if the weather is bad?
We keep a close eye on the weather on a daily basis using specific mountain forecasts (MWIS). If the weather is set to be dangerous we will endeavour to let you know by 4pm the day before the event, but 24 hours beforehand if possible. As I am sure you can appreciate, wet weather is something we just have to get on with, so if it is just rain, we are unlikely to cancel. If on the day the weather is worse than expected or deteriorating, the guide will make a decision which will either mean a change to the route, or possibly even cancelling the event.
What food should I bring?
For the National 3 Peak Challenge we do not supply food whilst on the mountains. We recommend you bring food that is energy dense, light to carry and easy to eat on the mountains. We will be making stops at service stations whilst driving between mountains where you will be able to purchase food. For Wild Camping trips, food will be provided. Please refer to the event description for full details.
Will I be left behind if I cannot keep up?
Of course not, in the past we have tried to keep participants together in large or small groups but have found that participants enjoy the challenge more if they can go at their own pace whether that be faster or slower than the average. No one is allowed to walk on their own but we do allow you to trek in smaller groups of 2 or more where applicable.
We will always have a leader right at the front and a mountain guide at the back of the group to show the way. Challengers are not permitted to overtake the front leader or fall behind the back guide. Commonly this results in 3 smaller groups; a front group, back group and one in the middle. No one will be forced to walk faster or slower than they are able to.
What kit do I need to bring?
A full kit list will be sent separately.
Cancellation Policy
I need to cancel my booking, can I get a refund?
6+ Months before the event - 50% refund of the price of event or transfer to another event free of charge.
4-6 months before the event - 0% refund, however transfer to another event free of charge.
0-4 month before the event - 0% refund
When you make a booking with us, we arrange accommodation, pay our staff, book vehicles, food etc. By cancelling an event, Go Explore have to cover the costs associated with a cancellation. We ask for a share of this cost in order to make our business viable.
