Everest Base Camp (EBC) trek is the most popular trek on the planet.
The best part about EBC trek is that you don't have to be an ultra experienced high altitude trekker to attempt it.
I don't recommend it to be your first trek and having done a few easy to moderate treks before that will definitely help you.
This post is for anyone thinking about doing EBC and has a minimum of three months preparation time.
Let's go!
Train Your Mind
Two exercises - meditation and visualisation.
Meditation, to me is an exercise where I observe my thoughts instead of acting upon them. This slows down the speed at which they come and their volume. Declutter.
There is no spiritual or religious symbolism of meditation for me. I simply see it as a cleansing mechanism.
When there is less clutter, there is less distraction and more focus. You will need all the focus you can get when attempting a trek like EBC.
Visualisation is a way to coach your mind to behave in a certain way when faced with a particular situation in future.
Start with reading about the trek, where does it start, how much will you walk each day, where will you stay each day, altitude gains, easy days, difficult days.
Then build scenarios and how you will handle them.
How will you react if your flight gets delayed? What happens if it rains and you are still far away from your tea house? What happens if a trekking buddy is injured and needs your help? What happens if there is no sherpa or guide when you need them?
Train Your Muscle
You don't have to sign up for a gym membership to build muscles. I have a very simple setup in my balcony with kettlebells, dumbbells, rods and bands.
Focus on your core and lower body. Compound exercises along with yoga and mobility drills does the trick.
Alternate between lifting weights and stretching to give muscles time for recovery.
Train Your Heart
Nothing beats running when it comes to training your heart for to endure strain. But, that doesn't mean it is the only way.
You can speed walk, swim, cycle also.
For years, I resisted running as a pre-trek preparation tool. I saw significant progress once I gave in.
No matter which cardio method you use, you must do weighted stairs if you want to successfully complete your trek.
Alternate between your run / walk / cycle / swim and weighted stairs. Start with a 5kg bag and increase weight by 1 kg every week.
One Last Thing
Actually two.
If you're like me and don't give hydration too much importance, you will struggle with cramps.
Get in the habit of sipping water constantly throughout the day. I try and drink 3-4 liters when I am training. Add salt.
Lastly, you can improve your endurance and physical performance by increasing your lungs capacity using breathing techniques.
Legendary athlete Wim Hof has a guided 10 minute breathing session that should be part of your arsenal.
Sample Training Plan
Monday
Morning - meditation > breathing exercise > lift weights
Evening - run / walk / cycle / swim
Tuesday
Morning - meditation > breathing exercise > yoga, mobility
Evening - weighted stairs
Wednesday
Morning - meditation > breathing exercise > lift weights
Evening - run / walk / cycle / swim
Thursday
Morning - meditation > breathing exercise > yoga, mobility
Evening - weighted stairs
Friday
Morning - meditation > breathing exercise > lift weights
Evening - run / walk / cycle / swim
Saturday
Morning - meditation > breathing exercise > yoga, mobility
Evening - weighted stairs
