EBC Trek with Mike Posner

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While this trek is physically challenging, there is no age limit and trekkers do not need to have previous mountain climbing experience.  We hike about 80 miles (130 km) up through the Khumbu Valley, gaining almost 10,000 vertical feet in 8-9 days.  On most days, trekkers hike 5 to 6 hours total.  The remainder of the day we spend exploring the villages and relaxing at the lodges. 

Given the duration and altitude mentioned above, this trek does require an advanced level of endurance and aerobic conditioning. Our philosophy is, you never want your lack of physical fitness to prevent you from reaching your dreams.  On this trek, a lack of physical fitness could force you to have to turn around early and head back down the valley while the rest of the group continues up to Everest Base Camp.

Strong physical fitness will allow you to enjoy the trek even more so you are not exhausted at the end of each day, and will it help with the acclimatization process.  

How can you prepare and train for the Everest Base Camp Trek?  

• Contact us for training advice (which is included in the trek price). 
• Sign up for our customized daily Personal Adventure Training program. 
• Come to Colorado to train 1-on-1 with Dr. Jon in the Rocky Mountains, where you will train on terrain that's similar to the trek in terms of elevation gain and altitude.
• You'll want to do a consistent regimen of aerobic (running, hiking, cycling, etc.) and resistance (weight training, balance, core, etc.) training to sufficiently prepare you for the amount of time you'll spend your on feet during the trek, the amount of elevation gain, the uneven terrain, and the altitude.
• We hire porters to carry most of your gear other than the daypack you carry each day with food, water, and layers, so your pack should only weigh 10-15 lbs each day.    However, we recommend preparing by doing at least one multi-day backpacking trip before you go as a great way to train for hiking several hours a day for consecutive days, and getting comfortable living out of a backpack.  
• If you have access to mountains, we also recommend climbing a few peaks to learn how your body adapts to higher altitudes, how to pace yourself on long climbs, how to eat and drink on the move, and to test your gear and figure out how to layer clothing to stay cool or warm, depending on the weather.  

In terms of acclimatizing to high elevations, getting up to and above 10,000 feet will certainly be helpful in the weeks leading up to your trek, but it isn't necessary.  We have a tried and tested method for safely gaining altitude on this trek and taking appropriate rest days to allow our bodies time to adapt and produce more red blood cells.  We monitor our trekkers pace and physical health to ensure they are moving at the correct pace for them to avoid the issues and symptoms that signify altitude sickness.

In summary, you don't have to be fresh off a marathon PR to enjoy this trek, but being as fit as you can be will certainly be beneficial !

With the exception of a few meals in Kathmandu at the beginning and end of the trek, most meals are included in the trip cost.  We usually do a welcome dinner together as a team in Kathmandu the day after your arrival in Nepal, and a celebration dinner on the back end of the trip before you fly home.  

Once on the trek, we eat all meals together at the various teahouses, lodges, and restaurants we stop at along the way.  We take care of all those details, all you have to do is sit down and eat!  The food in the Khumbu region is very tasty, and we'll be eating a combination of traditional local cuisine as well as common foods you eat at home, such as pizza, eggs, toast, soups, rice, and cake.

You will want to bring your own snacks and sports drink (in powdered form) for hiking, to maintain your energy levels.  You'll be burning more calories than your normally would at home, so those snacks are very important for maintaining your strength. 

Also, motivation and attitude tend to go down with energy level, so follow the adage "When you feel good, eat."  (Meaning that if you aren't feeling good, you are likely also behind on your calories and need to catch up, so eat while you feel good and avoid that situation.)

We provide trekkers with some bottled water, but also be prepared to purchase your own and other drinks you want along the way.  

Once you are registered, we will provide you with a list of gear needed for this trek.  It's best to buy everything you need several months in advance of your trip so you can test everything out multiple times on training hikes.  Getting a blister from new boots on day 1 of your trek is not fun and can ruin the experience.

Remember, not all gear lists are perfect or comprehensive. Our gear list will have suggestions of the major items you will need. Part of the reason why there are so many gear options out there is that we all have slightly different anatomy.  What works for us may not work for you.  Go out on your own mini-expeditions and train in your gear to break it in and determine if it will work for you. If you get blisters at home in a pair of boots, you’ll get them on this trek too.

While this is a trek to high altitude, we stay on well-established trails and paths.  Therefore, you will not need crampons, ropes, harnesses, or other technical mountain climbing equipment.

See our typical daily EBC Trek itinerary.  For those trekkers doing the 3 Pass Loop Trek, the itinerary is slightly different.  Email us for a detailed itinerary of the 3 Pass Loop Trek.

A security deposit of 25% of total trip payment is due 120 days prior to trip start date.  Final payment is due 60 days prior to the trip start date.  Payment can be made by check, credit card, Venmo, Zelle, or Paypal. 

Our cancellation policy is: 

• Full refund of your payments (minus 5% cancellation fee) if you cancel 90 or more days prior to your trip start date.
• Refund of everything you've paid except your security deposit if you cancel 45-89 days prior to trip start date.
• If you cancel less than 45 days we won't be able to refund anything because we've spent the money securing permits, porters, base camp logistics, etc.   We'll discuss offering you a credit on a future expedition or trip with us.  

While this trek is not dangerous in terms of risks of falling down exposed ridges, it can still be dangerous due to the high elevation of Everest Base Camp. Other risks to consider are weather-related travel delays, traveler’s diarrhea, high altitude coughs,  Acute Mountain Sickness (AMS), High Altitude Pulmonary Edema (HAPE), High Altitude Cerebral Edema (HACE) and exposure to cold temperatures.

To minimize the risks associated with weather-related delays, we highly recommend flying to Lukla from Kathmandu by helicopter rather than airplane. It’s more expensive but in general helicopters can fly in more types of weather than airplanes, considering what the Lukla airport is like.

Everyone reacts differently to higher altitudes, depending on their fitness, genetics, and the elevation at which they normally live. We mitigate this risk by following general procedures of not increasing elevation gain by more than 500m per day once we reach Lukla. We also take two separate rest days during the trek to let your body adjust and manufacture more red blood cells. This is extremely important and not something that can be cut out of the trek to reduce the number of days.

If a member does start showing signs of altitude sickness, we have numerous resources available to assist them, including medications such as Diamox. We also have extra guides that can stay behind in a village with a member who is having difficulty, to give them extra acclimatization time.

A member of our staff will stay with a sick trekker when they cannot remain with the group. We recommend medications to bring for common ailments and have extras with us. In an emergency, a helicopter can be hired to transport a sick trekker back down to a hospital in Kathmandu. The Himalayan Rescue Association is our partner in the Khumbu with clinics in several of the villages, so we can take a trekker to those clinics if necessary, and we ask that trekkers join the American Alpine Club for medical insurance through their partner Global Rescue,  which provides for free medical care the entire trek.

To avoid traveler’s diarrhea, we bring water treatment and filtration devices and also purchase bottled water for our trekkers. If someone were to experience stomach distress, we also have medication to help them.  Staying in the cleanest and best hotels, lodges, and teahouses mitigates this as well.

We will constantly emphasize the following safety protocols:

1. Stay well-hydrated and caught up on calories. Appetite tends to decrease at higher elevation, so eating can become more of a necessity rather than a pleasurable activity. 
2. Go slow while hiking and keep the heart rate low. No need to rush, enjoy the beauty.
3. Bring adequate layers as the weather can change rapidly in the mountains.
4. Everyone stays with the group.

Trekkers can fly into Kathmandu, Nepal from their home country.  We ask trekkers to arrive a minimum of 1 day prior to the trek start date to allow for time to adjust to jet lag and to purchase any last minute items in the big city.  

Upon arrival at the Kathmandu Tribhuvan Airport (KTM), we will have a staff member there to transport you by private vehicle to your hotel in the city.  All trekkers on the team will be staying at the same hotel.  We will assist you in booking your roundtrip flights (the only transportation you arrange on your own and pay for out of pocket) so that you arrive at a similar time as other team members.

Once in Nepal, all your transportation is prearranged and covered.  We fly by airplane or helicopter up to Lukla to start the trek. 

Travel insurance is required for the trek and should include coverage for trip cancellation or delay, baggage loss, medical expenses, and evacuation .  There are many options in the marketplace.  Another current requirement is that the travel insurance cover you for COVID-related contingencies (cancellation, testing, and treatment).  We will help you select the right insurance for you as part of our inclusive pre-trip planning services.

For information on travel advisories and restrictions in Nepal, go to the U.S. Embassy website.  In addition, we check in frequently with our staff in Nepal on what's happening on the ground in the country (regarding testing, quarantines, etc.) and keep our members updated as their trip approaches.

A valid passport is required for entering Nepal.  We will assist you on applying for and securing your visa upon arriving in Nepal.