How do I prepare for a trek : Tips for a beginner trekker

 Preparing for a trek can be an exciting experience. But it requires commitment and dedication to the process and the ability to focus and follow a set routine of  exercise, diet and sleep to get ready for your trek. Draw up a plan that ensures a combination of all three activities in your daily routine and you will soon be ready for the trek. Here are key tips to get you trek ready

Check your vitals before a trek
Do your medical/ master health check to ensure that all your health parameters are fine. An ECG (preferably a stress test) and BP check is an absolute must. Visit your doctor with your test results and be sure to discuss pre-existing  medical conditions. Ask him or her to prescribe essential medicines and give you the go ahead for a trek. 

Exercise, exercise, exercise before a trek
Do a combination of cardio, yoga and weights to ensure that you are fit and ready for a trek. Yoga in particular can help you with balance, which is very important for a trek as you are often travelling on narrow uneven paths and help you with breathing deeply and evenly, especially in high altitude zones, where oxygen levels are low. If you can afford it, go with a fitness expert who will design the right combination exercises for you and help you with a targeted fitness plan. Make sure you get started on this atleast three months in advance. 

Pay attention to Diet and Nutrition prior to a trek

 Eat a carb and protein rich diet that is balanced to ensure that you are able to sustain energy through the day. Carbohydrates like potatoes, wheat chapatis, dalia ( broken wheat), brown toast, oats and banana release energy slowly through the day. Eat a protein diet of dals, pulses, nuts, curds, paneer ( for vegetarians) and eggs and white meat (for non vegetarians).  Do eat vegetables and fruits to ensure there is adequate fibre and minerals and  in the form of multivitamins and minerals. Hydrate your body adequately, by drinking water, lemon juice, coconut water and buttermilk. This regulates your body temperature. Avoid alcohol, aerated drinks and beverages with caffeine a few days prior to and during the trek

 Do practice day treks 
 Dry runs before your actual trek can help you be trek ready and help you assess how ready you are to go on a trek. Look for day long treks around your city that you can access easily. Practice with a backpack weighing atleast 4 kgs and trek on inclined paths to enhance your stamina and endurance. In particular focus on a pathway with steps to ensure that you are working out all the muscles in your body. 

Get your quota of sleep before a trek
Adequate sleep gives our body time to rest, recuperate and revive tired muscles used during the day. It also relaxes your mind and puts you in a better frame of mind. Make sure that you sleep for atleast seven hours every day before you go on a trek. Do go to bed at a reasonable and fixed time every night and make sure that you are not utilising all electronic devices such as phones, laptops and tablets atleast half hour before you go to bed. Ensure that you have an early dinner and if possible, take a walk before you go to sleep. 

Choose the right trek
I have already discussed this in my earlier post on how do I choose the right trek. A beginner friendly trek will not only provide the right combination of challenge and excitement, but also motivate you to complete the trek and start planning the next trek.

Buy the right trekking gear
This includes the right clothing, appropriate trekking shoes , trek bag , trekking poles and other equipment needed for trekking. In particular, focus on appropriate footwear as poor quality shoes can make your walking uncomfortable and difficult to endure. In addition, the right jackets, trekking pants and warm inner wear can enhance your trekking experience and make your trek a comfortable and memorable one.

and finally

Prepare yourself mentally for the trek
Read blogs written by other trekkers who have experienced the same trek you plan to go on, and talk to fellow trekkers about their experiences. Visualise yourself doing the trek and reaching your destination. Have a positive frame of mind and keep telling yourself that you can do it. Some self doubt is acceptable, but don't let it sabotage the trekking goals you set for yourself.

All the best and hope you have a great trekking experience. Watch out for my next blog on How do I exercise for a trek

Three Moderate Treks for a beginner in the Indian Himalayas

As promised,  here are three moderate treks to do in the Indian Himalayas.  I have been on all three treks and got this list vetted by Indranil Kar of Ongoz Escapades, a veteran trekker and guide who has been on over 300 treks in India and Nepal. These treks are classified as moderate or moderate plus by most trekking companies but could be  ‘moderately easy’ or ‘moderately difficult’ for some depending on their fitness levels and endurance capabilities. 

Sandhakpu Trek

Distance: 47 kms
Duration: 6 days
Maximum Altitude : 11, 950 feet
Best time to Visit : October to January for clear views

Do you know that the name Sandakphu means the Height of the poison Plant, a  direct reference to the many Aconite plants that grow near its peak? But contrary to its name, the Sandakphu trek is a very enjoyable trek where you get to see amazing vista that you don’t see in other treks.  Sandakphu is located in Darjeeling District at an altitude of 11,941ft and is the highest peak in West Bengal. Indranil who has done this trek 97 times puts it very aptly when he says “ Sandakphu is like the balcony seat of Nature’s wonder land from where you can see four eight thousanders of the world”. And indeed, if you are lucky and it is a clear day, you can see the Himalayan greats - Mount Everest, Kanchenjunga, Lhotse and Makalu. These mountains and a few others join to form the Sleeping Buddha, a chain of mountain ranges, that resemble a man lying on his back with his head , stomach and feet seen.

This trek is along the Singalila range and is also known as the Singalila trek. The total trekking distance is 47 kms and and you walk through amazing forests with rhododendrons, magnolias and a huge variety of orchids. The trail starts from Manebhanjan, go towards Tumling, and then you enter the Singalila  National Park. From here it’s on to Kalpokri , a very quaint village, and further a slightly steep climb to Sandakphu. The main advantage of this trek is that you have small lodges and home stays along the way with basic accomodation facilities , sometimes even Western toilets ( Hurray!).this trek crosses over from India into Nepal and then back into India again Andy you’ve actually done a trek in two countries. And if you are  very lucky, you may spot the Red Panda, which happens to be a native of the region.

The Valley of Flowers Trek 

Distance: 38 kms

Duration: 4 days

Maximum Altitude : 10500 -11500 feet (VOF) 15200 feet (Hemkund sahib)

Best time to Visit : June to September (during the monsoons)

This was my first trek and therefore my favourite. I won’t lie, it was a challenging trek for a beginner.  However if you prepare for it, it is an enjoyable and breathtaking trek.  The unique aspect of the trek is that you need to do it during the monsoons ( June to September) which adds a certain element of excitement and enthusiasm. The monsoons brings alive the beauty of the lush green vegetation and the flora that you see are the most rare and exotic of them all.  Do read up on the rare Himalayan species that you will be able to find there like the blue poppy, the Brahma Kamal and the cobra lily and many others. Getting back to the trek, it covers a distance of 38 kms and one has to traverse the Nanda Devi Biosphere Reserve to get to the Valley of Flowers National Park. The 14 KM trek to Gangaria with many ups and downs may seem intimidating for a beginner.  In 2014, when we did the trek the the paths were still ravaged by the floods from the previous year. But I’m told it’s  motorable now for a distance of 4 kms now and that clearly makes you less tired by the end of the day.  Just before you reach Gangaria you pass a wall of mountains on your left and that is when the enormity of the mountains surrounding you, makes you feel humble and in awe of these giants.

The walk from Gangaria to the the Valley of Flowers National Park is spectacular and is not too strenuous. In the Valley one sees vast meadows of alpine flowers and thick forests. This is also home to rare and endangered animals including the Asiatic Black Bear, Snow Leopard, Musk Deer, Blue Sheep and many others. You cannot spend the night in the valley and have to come back to Gangaria. 

An addendum to this is the trek to Hemkund Sahib, a Sikh shrine located at 4633 metres or 15200 feet. You gain 4000 feet in 6 kms.  Don’t do this unless you are mentally prepared for a gruelling uphill climb where there is no respite from the incline. Also do remember that will be a high altitude climb and that you may be affected by altitude sickness.  But if you are determined to do this, it is well worth the climb. As you move on, you see many devout Sikhs irrespective of age and gender making this journey with steely resolve. The Gurudwara and the lake near it formed by glacier melt is breathtaking. 

Rain can be a constant companion, so remember to carry your rain ponchos. And remember to take it easy and slow so that you might enjoy this magnificent landscape of wildflowers. This trek and its awe inspiring scenery will be forever imprinted in your memory.

Kedarkantha Trek

Distance: 23 kms

Duration:  4 days

Maximum Altitude : 12,500 feet

Best time to Visit: December to April (winter)/ April to June ( summer)

If you want to summit a peak on your very first trek, then give Kedarkantha a try.  It is not to be confused with Kedarnath, a famous temple destination in the Himalayas, the trek is of six days duration and is located in the Govind Pashu Vihar Park of Uttarakhand. The climb starts from a small village called Sankri which is a day’ s drive from Dehradun. The key advantage of this trek is that it can be done both in summers and winters. The Winter trek is exciting and challenging as you walk in snow and experience temperatures between 3 degree Celsius and well below freezing. 

At the end of the first day, you camp at a pond called Juda Ka Talab ( two ponds linked together). The local folklore is that Lord Shiva meditated atop Kedarkantha and a droplet from his hair fell below and formed the pond known as Juda Ka Talab. It is also believed that Shiva in the form of a bull sought refuge here to escape from the Pandavas and meditated in the valley but was disturbed by locals and shifted to Kedarnath. The Trishul atop the peak is to protect the Valley and its residents. 

As you trek upwards from the lake, you walk across pristine snow covered meadows with clear views of snow clad mountains. The trek to the Base camp at 11250 feet is above the snow line and you may need gaiters, a protective covering made of water proof material  for the ankle and lower leg to keep snow out of your boots. At the Kedarkantha Base camp, you can either camp in tents or choose to spend the night in a Shepherd’s Hut. The temperatures can go down to -14 or -15 degrees C, so ensure that you are well protected. The next day you leave early, a few hours before sunset before sunrise, with head lamps to show the way. The climb is challenging and it can take you anywhere between four to six hours to summit depending on your pace and stamina. You get an astounding view from the summit (12500 feet) and can see peaks like Swargarohini, Kalanag, Bandarpunch mountains, along with Rupin and Har ki Dun valleys. The descent down can be tough on the knees and people sometimes slide down on the snow slopes using their rain ponchos. A hot meal and tea is waiting for you at  the Base Camp. This winter trek is like no other and even if you have to live in the same clothes for five days, believe me, it’s worth the discomfort.

All of these treks should be in your bucket list. But take your time and prepare both physically and mentally for these treks. Don’t underestimate the effort involved and the challenges that you will face, and start with one trek per year. This will fuel your interest and inclination  to move on to more physically challenging treks. Do read my next post on how to prepare for a moderate trek.

How do I choose the right trek?

Choosing the right trek is as  important as preparing for that trek.  Beginners and older trekkers are often confused about their first trekking destination and most importantly, if they will be able to do it. Here a a few  tips on how to choose the right trek

Do your research on treks

An impulsive decision regarding a trek often leads to a bad experience and can completely put you off trekking. There are several trekking websites that will provide a list of treks and rank them according to difficulty, altitude, duration etc.  Trekking companies will use keywords such as easy, moderate, challenging, demanding, strenuous, expedition style etc to define their treks. However please note that these are subjective and what can be easy for one, could be moderately difficult for  another trekker. Prepare a preliminary list and cross check information about these  treks on various sites.

Read trekking blogs to obtain information on specific treks 

Trekking blogs are a great way to read about individual experiences of trekkers. They are rich and evocative and give you an idea about the key highlights of the trek, a day by day description, the and challenges faced. Visuals also allows you to connect with the journey even before you experience it. 

Zero in on duration and altitude of treks

Do remember to choose a trek that is not more that three to four days long, if it is your first one. This  will not only allow you to enjoy the experience but also help you determine if your fitness levels are ‘up to the mark’. As a beginner, please pick a trek that does not go beyond a maximum altitude of 12,000 feet . While this rule is not etched in stone, it is important to remember that altitude can affect even the most fittest of people and it is best to understand its impact on your body before you attempt a high altitude trek. If you experience dizziness, disorientation and extreme fatigue, please move down to a lower altitude and seek medical help.

Discuss trekking options and destinations with your trekking company/ guide 

A reliable trekking company will be able to offer you options based on your fitness levels and previous trekking experience. Be sure to be honest with them about your physical limitations, endurance levels and stamina. Also do inform them about any pre- existing health conditions that may limit your ability to do a strenuous trek. A good guide will then be able to provide you a list of treks that are ideal for you and should be willing to customise it based on your requirements. 

Pick a trek that you can go on with your friend/ partner or family

I can’t stress  this point enough. Travel with a group that takes a joint decision on what trek to go on. Fellow trekkers look out for each other on a trek and can be a great source of strength and inspiration . 

And finally

Remember that it is the journey that is important on a trek and not the destination

Choose a trek for the diverse experiences and unique perspectives that it provides every day and not just for the goal of reaching the final destination. You see diverse people and communities and breathtaking mountain scenarios that  you would otherwise never see. You feel a tremendous sense of achievement when you achieve your goal, but if you didn’t for some reason, the journey along the way was worth it. 

Read, like and comment and do check out my next post on three moderate treks you can do in the Indian Himalayas

What keeps me trekking?

It is difficult to accurately put into words about what makes me do treks again and again. Every trekker has an experience that is unique to him or her. But here are five takeaways that I experienced after my first trek and have been experiencing on each trek ever since

A sense of wonder and achievement

With a trek it’s as much about the journey as it is about reaching the end point. Every bend and every turn brings you views and sights that are stupendous and bring a sense of absolute wonder and amazement. When you reach your destination, you feel a sense of accomplishment that beats achieving anything else in the world, be it a promotion, getting into a new relationship or making a pile of money from the stock market. 

The world can manage without you

Before you leave on a trek, there is this anxiety about not being able to take that all important business call, or being able to check on your aged parents/ children.  But a trek forces you to focus and concentrate on the ‘now’, and immerse yourself in the magnificence of your surroundings. Your busy life is waiting for you when you’re done with the trek but for now, it’s ‘you and only you’ time. Enjoy and savour it while it lasts.

 Being amidst nature at its best

Nothing like the mountains to make you realise the sheet enormity and the beautiful magnificence of nature. You traverse remote forests and uninhibited slopes that can never be seen from a road and get fascinating glimpses of the people, flora and fauna that occupy these areas. 

Forming strong bonds with fellow trekkers 

Nothing like a good challenging trek to help you develop strong friendships and bonds with people who trek with you. A trek can test your endurance and bring out the best and the worst in you. People see you as you are, stripped of all facades that one wears in his or her daily life. These common experiences can never be forgotten and a trek can be the beginning of a beautiful friendship with a fellow trekker. 

Quality time with your family

In our daily life, we tend to take our family for granted. We rarely spend quality time with our family. But during a trek, we look out for each other, pace ourselves to be in sync with our spouses speed and hold their hands when we cross a difficult stretch. We endure together and that strengthens our relationships.

You come back a different person

If you don’t believe me, ask any trekker. You come back a new person, with stories to tell. You also come away with a new respect for your body and spirit and the endurance test that it has gone through. Most importantly, you come away with an understanding for what is important in life and what is not. Trekking does that to you.

Please write and tell me about your unique experiences while trekking. Would love to hear from you.

Am I too old to trek?

 The simple answer is a no, you are never too old to trek. I was 47 years old when I did my first trek and I am 53 now and continue to go on one every year. Well almost every year, COVID made me stay at home in 2020. I plan to do two this year to make up for it.

But, if you are an older person and are keen on trekking, there are some pre-requisites that are an absolute must

Get into shape for a trek

Most people are quite fit now days, but are you trek worthy? Make sure that you start on a fitness program atleast three months ahead of a trek. If you can walk atleast 5 kms a day without gasping for breath, then you are ready to give trekking a try. Eat healthy and drink lots of water. Test your fitness levels by doing short treks around your city. And most importantly, do a complete master health check up and consult  your doctor for important medical advice before you embark on a trek.

1. Trek Smart and know your limits

Choose a trek that takes into consideration your age and physical conditioning.  It’s best to start with a beginner’s trek that is rated as easy ( many trekking websites and companies rank treks in terms of difficulty).  A short trek will also allow you to understand your body’s limitations and your personal ability to take on trekking challenges in terms of how you handle altitude, weather, terrain and other challenges.

Be positive while you trek

A positive attitude while trekking can do wonders. Remember that your inner resolve and ‘can do’ attitude can work wonders and make your trek an enjoyable experience. Start your trek with the determination that you can do it and you will enjoy the journey despite the challenges you may face along the way.

Trek with a friend or family

Find a like minded trekking companion, preferably someone with a little experience. You could even do a trek with family, it strengthens bonds and is a special time to spend with your spouse, children and grandchildren without the constant interruptions of social media.  

Be adequately equipped for a trek

Wear the right clothing and boots for a trek, and ask for advice from an experienced trekker or even better, take them along, when you shop for a trek. A pair of trekking poles,  which can provide you additional balance and stability on a trek are very important, as is a comfortable water proof trek bag and day pack to carry your gear. And do remember to take along a cache of essential medicines. They are an absolute must.

Go with a recommended trekking company 

I cannot stress this enough, but it is very important for a beginner to go with a reliable guide or trekking company that is highly recommended by other trekkers. These companies can customise treks for beginners. Please go with a company that does not cut corners and provides quality equipment ( tents, sleeping bags etc) and wholesome tasty food. A good guide is one who checks on you at regular intervals and encourages and motivates you, when the going is tough.

I hope you have a great trek and do get back to me with any questions/ comments that you may have . Happy trekking