What mental and physical preparation for a humanitarian trek to Everest Base Camp? (page 2 of 2)

Hello,

Thanks for the tips! I go to a gym with a coach who, knowing about my project, is helping me with muscle strengthening (my hamstrings tend to give out a bit too easily) and a lot of cardio (the stepper will come later—we’re following a personalized, progressive program, but I’ve got the rowing machine, bike, and elliptical, among other things). 🙂

Great idea to go on hikes while gradually adding weight to my backpack to get used to it!

For AMS (acute mountain sickness), I’ll prepare by asking my doctor for advice on medication, but in any case, I’ll be very mindful of the signals. From what I remember, I’ve been up to 3,000m without any issues, but I’ve never gone above 3,500m, so we’ll see—but I’ll be extra careful.

True, Normandy has plenty of hikes with varying elevation gains, so I can train on flat terrain or more winding paths and cliffs to test everything out.

A short week in the Alps would’ve been nice, but I had to cancel. I’ll go next year—even if it’s not the same, it’s still good extra training.

Mentally, I’m preparing alongside the physical training. The goal is to stay disciplined and keep progressing without getting discouraged or impatient! 😇

Have a great day!

Hi Nathalie, I’d say if your mind is ready, your body will follow. Unless you’re in poor health, of course. You’ve definitely got time to prepare, and you’ll be in a group without having to worry about logistics, plus you won’t be alone since you’re traveling with others. So, if it helps, I’ll share my experience and feelings... Nepal isn’t new to me—I go there regularly, in fact, I’m heading back in November. I’m 66, so not exactly young anymore... I’m not a big athlete, just to be clear. I go to the gym regularly and live in the Paris area... Most of my treks are with my husband (who’s even older than me!), and I’ve only done one with a porter. This autumn, I’m returning to the Khumbu solo with a porter-guide. The trek you’re planning isn’t really difficult. There are a few steep sections (mountains at high altitude ), but honestly, nothing—absolutely nothing—unmanageable, and you won’t be crossing passes, which can be tough depending on the weather. It’s a fairly popular trek with all the logistics that come with it. There are now some comfortable lodges, which helps. Above all, it’s motivation that counts in this kind of "adventure." And... the landscapes are stunning... (you can see lots of photos on my blog)

Hi there, I’d add to all the great tips you’ve already been given that you might also consider a preventive course of rhodiola. I suffered from altitude sickness during my first trip to Tibet. I ended up in the hospital in Lhasa—I thought my head was going to explode. The Tibetans then told me about rhodiola, an adaptogenic plant. So I tried it before my second trip. I obviously can’t guarantee it was thanks to this plant that I had no symptoms, but if I had to do it all over again, I’d do exactly the same. 😊 Safe travels and good prep!

Hello, I’d add to all the great advice you’ve already been given that you could also try a preventive course of rhodiola. I suffered from altitude sickness during my first trip to Tibet. I ended up in the hospital in Lhasa—I thought my head was going to explode. The Tibetans told me about rhodiola, an adaptogenic plant. So I tried it before my second trip. I obviously can’t guarantee it was thanks to this plant that I had no symptoms, but if I had to do it again, I’d do exactly the same. 😊 Safe travels with your prep!

Hello, Great point about rhodiola—I’d heard about it on the Nepalese side too! 😊 That said, I see it more as a little bonus than a guarantee: the scientific evidence is still limited, but it doesn’t cost much to try, and it clearly worked well for you. What really makes a difference for acute mountain sickness, based on my experience in Nepal and what local guides always say:

Climb slowly: above 3,000 m, avoid gaining more than 300 to 500 m in sleeping altitude per day, with a proper acclimatization day every 1,000 m or so. “Climb high, sleep low”: you can go higher during the day, but descend to sleep a bit lower. Stay hydrated (3 to 4 L per day), avoid alcohol, and don’t push the pace even if you feel fine. The golden rule: at the first sign of worsening symptoms (persistent headache, nausea, dizziness), don’t go any higher and descend. No plant can replace that. And with medical advice, Diamox (acetazolamide) remains the go-to preventive treatment—check with your doctor before you leave.

Your experience in Lhasa is a bit scary—I’m glad your second trip went well! In the end, the most important thing is to listen to your body and not rush to get to the top. Safe travels with your prep! 😊