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Annapurna Trail

Training Advice For Your Annapurna Base Camp Trek




Training Advice for Your Annapurna Base Camp Trek. We have been leading treks in the Annapurna region of Nepal now for fifteen years. Developing unique itineraries for the best experience is what we do. We have developed an award winning team and service in Nepal. Here is some training advice you need to consider before trekking to Annapurna base camp.


Machapuchare mountain from Annapurna Base Camp

Trekking to Annapurna Base Camp

No matter where your training begins. There are are some keys processes you need to go through. If you are signed up to an Ian Taylor Trekking trip we can help you get the best information possible. We have our own office in Kathmandu with full time staff on the ground offer you the highest level of support throughout your journey. Read some REVIEWS from our trips and check out our upcoming trips.


Picking the Right Itinerary

The Annapurna Base Camp trek is very different to the Annapurna Circuit trek. The Annapurna base camp trek encompasses 10+ days of continuous hiking predominantly on stairs or steps and lots of them. We trek up Poon Hill first as part of our acclimatisation and world class mountain viewing. You will have to hike up and down lots and lots of stairs. Training on the stair master and stair training will be the most important part of your training.


What Does This Trek Involve

On this trek you will be carrying a backpack with 5+kg/ 12+lbs for hours up and down hills. You will be hiking for 4+ hours each day. Our Annapurna trek covers over 4,000m/ 13,123 feet of ascent and descent during the journey to Annapurna Base Camp and back. On the way down you will be hiking 10+km/ 6.2 miles on uneven terrain up and down hills. All of this will be done in at high altitude between 2,000m/ 6,561 feet and 4,130m/ 13,550 feet. There will be 20% to 35% less oxygen getting to your muscles to help you move.


Annapurna south from Chhromrung

What Sort of Distances Will you Trek

Distance: The daily distances on the Annapurna base camp trek will range from 6 to 15km per day. You need to be able to walk 15km a day in your training on a multi day basis as you built up to the trek. On the trail you will need to have a proper back pack with waist strap and you will carry 5kg+/ 11lbs+. With a lack of oxygen in your body you need to building up to training over time. You should be walking similar distances in your training as you prepare for the trek.


Fishtail Mountain in Nepal

How do you Start Preparing for This Trek

You start hiking up above 2,500m/ 8,200 feet. This elevation is high altitude with 30% less oxygen than sea level running through your blood stream and muscles. On our itinerary you have to walk for 7 days before reaching Annapurna base camp at 4,130m/ 13,550 feet. After an amazing experience you have to walk all the way back.


Return hikes back to Jhinu Hot Springs are going to be longer distances. You have to walk 60km+ return trip from Pokhara to Annapurna base camp and back.


If you want your muscles and body to cover this distance in this environment, you need to train and condition your muscles prior to arriving in the Himalaya’s. You need to be getting this muscle conditioning or muscle memory in your body. This training needs to be done prior to the trek.


I would suggest heading out once a week walking 3 – 5 hours up and down hills. The key is building the weight in my back pack from 5kg to 10kg (11lbs to 22lbs) over a period of time. This should usually be 3 to 5 months before the trek. I would also add in 3 to 4 other training sessions per week depending on time available. These will range from 6k to 10k jogs, weight training, walking up hill with weight on a stair master or a bike session.


The key is getting active and trying to get as much hill work in as possible. Hike at a slow and steady pace. Try and stick to your optimal heart rate. Try to drink a litre of water for each hour of exercise.


Let us help you with one of our preparation weekends at our Mountain Training School in the Brecon Beacons. It will help you prepare as we know most of you are coming from sea level with limited or no access to hills to training on. I hope this training advice makes a difference. If you need specific advice for your circumstances do let me or the training school know.


John




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