Preparation for Mountaineering at Himalaya Range in Nepal

If you are a first time climber, the most important preparation before you start on your physical training preparation is having the “right mentality”. You’ll need to be prepared for all kinds of challenges such as spending some time at high altitudes with minimum oxygen, sleeping in a tent and survive mostly on frozen dried food.

This is totally different from the normal leisure holidays where comfortable beds and warm bath await you.

Therefore, in order to fulfill your dream, self-motivation and strong willpower will also play important roles to make it happen!

Most mountaineers begin their physical training approximately 6 months prior to a major climb. If you are regular climber or athlete, you may require much less training if you maintain your fitness constantly. Depending on your current level of fitness, you may start by dedicating 2 hours per day and at least three days per week to physical training as a start and increase it progressively.

Importantly, start off by reducing the intake of alcohol, drugs & smoking. Insufficient of the prior preparation will put not only yourself at risk but also the entire group.

The best time for trekking in Nepal is usually from October to Late November and between March to April.

There is no single fitness program to suit every person. Know your own ability and consult a fitness professional for guidance on your individual circumstances.

Prior to starting any fitness program, grab a copy of good guidebook. It is probably the best way to start as a form of backbone of your research and planning.

There are some good books I would suggest here are:

The weather in the Himalaya can be unpredictable at times; therefore it is always advisable to be fully geared up. The following is a list of suggestions on clothing and equipment.

Clothing:

• Waterproof Windbreaker jacket and trousers
• Winter Ear warmer
• Legs & arms warmer
• Lightest and warmest sleeping bags (Goose down delivers a superb mix of warmth, lightweight, compressibility and durability); Insulated sleeping pads
• Waterproof down jacket; Polar fleece
• Heavy insulated gloves; Thick wool socks (no cotton)
• Soft-shell jacket
• Thermal underwear (Inner-full fitting)
• Wool or fleece hat (with ear cover), helmet
• Thermal balaclava (to keep your head and neck warm)
• Over Mittens
• Mountaineering leather boots
• Sandals

Preferably - Light Weight with full-leather waterproof. An important feature of the boots is the support to prevent your feet and ankles from twisting on uneven surfaces. These boots can limit the movement of your ankle thus saving you from blisters and swelling. They should also prevent your feet from over bending when excessive pressure is placed on the toes or heel.

Equipment:
• Waterproof mountaineering backpack with bag rain cover
• Ice Axe 70 cm is the climber's standard length
• Helmet with solid durability
• UV protection Glacier Sunglasses
• Towel and Small hand towel
• Water bottles - Wide Mouth 1 Liter
• LED Headlamp w/ extra batteries - Lithium batteries do better in the cold
• First-Aid kit - basic items for your personal use in a Ziploc bag such as blister prevention pads (Glacier Gel, Band-Aid or blister strips) and necessary prescription medications – Constipation, Cold, Diarrhea, Cough, Stomach cramp, Swelling , etc.
• Binocular
• Ultra Light Plastic mug and bowl
• Whistle
• Swiss knife
• Small sewing kit
• Water purifying tablets
• Karabinas

** If you are joining a trekking tour, they usually provide some handy items such as walking stick, oxygen bottle, mineral water, tent, sleeping bag, kitchen utensils, and basic medical kits. Heavy equipment are usually carried by porters while the trekkers only carry their minimum personal items.

Please ensure that the insurance that you’re going to buy must include emergency and hospitalization coverage. Most travel insurance policies DO NOT cover mountaineering activities. Those that do are often quite expensive.