“...Greater fitness leads to more opportunity.” - Mark Twight.
“Training makes you weaker, recovery is what gets you stronger.” - Steve House, Scott Johnston.

We suggest that you train for at least six months prior to departure. If you get your mind and body in top condition, you can reach the high passes or the summit of a mountain easily and enjoy the journey getting there.

Improve your cardiovascular strength and muscular endurance:

- If you have more than 3 months prior to departure, go for long, slow runs on rolling terrain or go swimming and cycling.
- Within 3 months prior to departure, carry a weighted pack (increase the weight up to 18-25kg) up and down hills, stairs and mountains. The steeper the ascent the better and try to ascend at least 300m at each training session.
- To avoid knee stress while training, fill up water containers at the base of a climb and empty out the water at the top of your climb.
- Wear boots similar to what you’ll wear on the trek or expedition.
- Always listen to your body while training and rest prior to departure.

Improve your muscular strength:

- Regularly do core stability exercises - plenty can be found on the internet.
- Do the following 2 x a week to maximize your strength: box step-ups, squats and lunges and pull ups. Carry weights while doing these exercises when it becomes easy.

Improve your climbing and general outdoor skills:

Our expeditions suit people who have some high-altitude experience, basic glacier mountaineering skills (e.g., self-arrest and roped travel), climbing, trekking and camping experience.
Our trekking trips suit people who have trekking and camping experience.
- attend a basic mountaineering skills course
- go climbing regularly and build rope handling skills and an understanding of gear
- go multi-day hiking and camping.

For those with weak knees:

use trekking poles and/or bring an athletic knee brace to take weight off or support your knees.

Inform your doctor:

Get a full medical checkup prior to any training and inform your doctor about your trek/expedition. Get appropriate immunizations prior to departure.

Please email རི Ri Guides:

[email protected]

[email protected]

- Inform us of any physical conditions
- To ask any questions about your fitness or training.