Carstensz Pyramid

Indonesia | 4,884m

www.360-expeditions.com Carstensz Pyramid Indonesia | 4,884m

ClimbingCarstensz Pyramid, the giant of the a glimpse into a culture little changed since Indonesian Sudirman Range (4,884m) is like the stone age. You ’ll experience more than stepping into the pages of National you can imagine and that’s before you really Geographic. Set in deep West Papua Puncak start. Jaya is a densely jungle-clad mountain, the highest peak in Oceania and the lowest of the The summit attempt is punchy and technical. sought-after 7 summits. With support and careful supervision from experienced guides, you’ll ascend ropes fixed Just because it’s the lowest, don’t let that fool over steep rock, abseil into notches cut into you. Summiting Carstenz Pyramid will be a the ridge and perform a Tyrolean traverse by challenge like nothing you’ve taken on pulling yourself upside down across a 50’ gap before. The expedition leads us through to the summit. To say this is an unbelievable sweltering equatorial rainforest under expedition is the understatement of the year. gigantic ferns and towering limestone walls. We’ll trek barely visible paths contouring steep gorges, cross bamboo bridges spanning pristine jungle streams, and cool off in turquoise lakes. As we explore deeper into the mountain range’s heart, our group will be supported by the native Moni people, offering

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Indonesia | 4,884m

Physical - P3 Technical - T6

This trip is physically tough. Frequent exercise is Expect punchy sections of more technical rock necessary to prepare properly for this expedition. climbing or prolonged Alpine climbing at Scottish Regular walking mixed with training at the gym Winter III or Alpine AD. Good skills on rock or ice to build up endurance and cardiovascular fitness are paramount. is key. Expect to be able to do 8 hour days in hilly and often steep train, carrying a pack of 6-10kg in weight with the occasional extra long day.

Please note that the grading system used is a rough guide only.

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ITINERARY

DAY 1 : Depart UK DAY 6 : Dibasiga - Endasiga - Endatugapa (3,200m) Meet your leader at the airport in London, ready for the overnight flight to Bali. It’s uphill all the way today, gaining 1,000m in altitude, as we leave the river and start to head up the mountains towards Endatugapa camp around 7 hours away. DAY 2 : Arrive Indonesia

Arrive relatively late in the day in Bali. We will be met at DAY 7 : Endatugapa - Ebai / View Camp the airport by a member of our local guiding and (3,400m) porterage team and taken to our hotel for a nap to try to tackle the jetlag. We have a slightly easier day today as the terrain levels out, taking us through fern meadows, savannah and swamps. The Sudirman Mountains will become visible in DAY 3 : Bali - Nabire the distance if the cloud breaks. We camp for the night at Ebai. No rest for the wicked – we’re off at 1:00am to drive to the airport and a nocturnal flight to Nabire, arriving at around 7am. Once we’ve got our bags we’ll head to our DAY 8 : Ebai - Nasidome (3,700m) hotel for the day and night where we finally get a decent amount of time to stay in one place and get some rest We spend another seven hour day covering much the after a lot of flying. Nabire is a small coastal fishing same terrain, but we start to penetrate deeper into the town. mountain range today, with Ngga Pulu and Carstensz Pyramid itself both coming into view as we reach Nasidome, the night’s camp. DAY 4 : Nabire - Bilogai - Soanggama

After breakfast, we head back to Nabire airport for our DAY 9 : Nasidome - Danau Danau Valley / Base last flight for a while to Bilogai airstrip in Sugapa Region. Camp (4,250m) From there we’ll be taken about 15 minutes up the road to Mamba village where we finally start our journey proper. Bilogai is at an altitude of approximately 2,300m and we After breakfast, we trek up along the edge of Hugayugu begin gently with a two-hour trek to one of a handful of Lake situated at 3,900m, then on to Larson Lake (4,550m), small villages within Soanggama where we spend our first before heading over New Zealand pass at 4,700m. Once night. over the pass we descend back down to Danau Danau Valley Base Camp which is at 4,250m.

DAY 5 : Soanggama - Dibasiga / Camp 1 DAY 10 : Rest Day and Climb Preparation (2,300m)

A day to relax after some hard trekking, go through our Today is our first big trekking day with about 7 hours gear and prepare for summit day tomorrow. ahead of us, and what will become the norm over the coming days, as we track the river beneath us, skirting around the mountains before we eventually reach Dibasiga and our camp for the night.

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ITINERARY

DAY 11 : Carstensz Climb - Summit Day DAY 16 : Salt Water Camp - Mamba - Sagupa

Our final day of trekking takes us back through We’ll be up again just after midnight, have “breakfast” Soanggama to Mamba where we are picked up and while we prepare all our equipment. We’ll set out with transferred Indonesian-style back to Sagupa where we headtorches at about 2am. We head for the north face, can finally enjoy a proper bed once more, and a very where some tricky scrambling and climbing up fixed welcome beer. ropes takes us to the ridge.

Once on the ridge we begin our abseil and jumar through DAY 17 : Flight to Nabire the 3 notches to finally reach the top after a Tyrolean traverse. The views from the summit are nothing short of spectacular. The return to camp is an abseil back down From Sagupa we take a flight to Nabire the route we ascended. DAY 18 : Fly to Bali DAY 12 : Contingency day From Manado we finally arrive back in Bali for the final This is really in the event that our passage towards the leg of our grueling journey home. mountain has been slower than anticipated for whatever reason, or poor weather has hampered our summit attempts. These may not be used, in which case DAY 19 : Fly home additional hotel days are payable by clients and not included in the expedition cost. Possible overnight flight or day flight back to UK.

DAY 13 : Danau Danau Valley - Nasidome DAY 20 : Arrive UK

Hopefully well rested after our summit, we return back to Arrive back in London after one hell of an adventure, Nasidome over the New Zealand Pass and past Larson depending upon the quality of the flight connections. Lake.

DAY 14 : Nasidome - Endatugapa Camp

Retracing our steps, it’s back to to Endatugapa Camp.

DAY 15 : Endatugapa Camp - Salt Water Camp

From Endatugapa it’s across the meadows and savannah once more, this time to Salt Water Camp and our last night under canvas.

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KIT LIST

Bags & Packs Sleeping Gear

Kit bag 3 Season sleeping bag

A 120-140L duffel bag to transport kit. A duffel You should get a sleeping bag rated to -5C and bag is a strong, soft, weather resistant bag choose a sleeping bag that functions within the without wheels but with functional straps for comfort rating of this temperature. Synthetic is carrying. Suitcases and wheeled bags are not recommended over down. A silk sleeping bag suitable liner will enhance this rating on the coldest nights Expedition rucksack Sleeping mat At least 60L capacity. Your day to day pack that you carry with your daily essentials, fitted with A full length self-inflating rather than ¾ length shoulder straps and importantly a waist belt Thermarest

Waterproof rucksack cover Headwear

To protect rucksack from rain Warm headgear

Dry stuffsacks This can be a warm hat, beanie, balaclava, anything to reduce the heat loss from your head Nylon rolltop bags (or even just large plastic bags) that keep fresh clothing and other Wide brimmed hat important items like passports and iPods dry in the regular downpours that seep into your Keeps the sun off exposed areas like ears and kitbag and daysack. Bring plenty, of different the nape of the neck sizes. Good for quarantining old socks Sunglasses Small kit bag or light bag Category 4 minimum. Worth spending money on This is for any kit you intend to leave at the hotel good UV filters. Julbo is our preferred supplier and could even simply be a heavy duty plastic bag Sunblock

Padlocks Buy the highest SPF you can find as UV intensifies with altitude For use on your kit bag for travel and on the expedition plus your hotel bag Lip salve

Sun cream will not work on your lips and they are very susceptible to burn without proper protection

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KIT LIST

Upper Body Hard Shell

Base layer x 2 These jackets are thin, highly waterproof and windproof and worn over all other items of This is the layer closest to the skin and its clothing. You’ll find these made of Gore-Tex or principal function is to draw (wick) moisture and other proprietary waterproof yet breathable sweat away from the skin. You can also get technology. Inexpensive hard shells that aren’t thermal base layers for use at higher altitudes breathable will prevent evaporation, making that provide an additional insulative layer while you sweat intensely and are not recommended still drawing sweat during times of high exertion Down jacket T-shirts / Trekking tops x 2 A light down jacket (not Himalaya grade) will To wear on the trek in when it’s humid and hot, keep you warm at higher altitudes at night and avoid cotton, and long sleeves help to protect be more comfortable than multiple layers when the arma from the sun, biting insects and you’re trying to relax, or if it’s cold when you’re stinging plants climbing

Mid layer Warm gloves

These are typically lightweight microfleeces or A warm, insulated and preferably waterproof similar technology that provide varying degrees pair of gloves to wear at altitude when it’s cold of warmth and insulation without being overly bulky or heavy to pack Light gloves

Soft Shell Lighter working glove, if possible with a leather or grippy palm, that will stand up to the abseils These should be windproof (not all are) and and climbing on the coarse limestone of insulative. They are mostly made of soft Carstenz polyester and sometimes resemble a neoprene finish which makes them very mobile and Lower Body comfortable to wear. While offering a degree of weather repellence, they are not waterproof Shorts

Loose and high wicking

Long Johns

Lightweight merino wool

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KIT LIST

Trekking trousers Spare laces

Lightweight and high wicking, most likely a Just in case nylon derivative that ensures that they dry quickly if they get wet crossing a river or caught Technical Equipment out by a shower, potentially with zip-off legs Climbing helmet Softshell trousers A plastic helmet is more suitable rather than the Windproof and much warmer than trekking expanded foam helmets available. Make sure trousers as well as stretchier, for use during the you try it on in a shop with a woolly/fleece hat climbing phase they also offer a degree of underneath water repellency Alpine climbing harness Waterproof trousers Make sure you can put it on without having to Like the jacket, an essential piece of kit to stay step through it - for example the Petzl Altitude dry and should also be Goretex with full length harness leg zips enabling you to put them on over boots Screwgate karabiners x 2 Underwear At least 1 screwgate karabiner is HMS Merino or wicking material, not cotton. How many pairs you take is entirely up to you Snap gate Karabiners x 2

Feet Type of karabiners used for climbing

Mountaineering boots (B3) Belay plate

Scarpa Mont Blanc / La Sportiva Trango or Of your choice similar Sling (120cm) x 2 Comfortable trainers Prusiks x 3 Comfortable trainers or crocs for camp 1.5m long cord and we can sort them out Trekking socks Jumars x 2 1 pair for Base Camp and 1 pair for summit attempt (with suitable thermal insulation) Left and right

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KIT LIST

Hydration Alcohol gel

Water bottles / bladder These are great for washing when shower facilities become a thing of the past 2L equivalent. Camelbaks are useful at lower altitudes but have a tendency to freeze up at Insect repellent higher altitudes without insulation tubes, Nalgene bottles are better at altitude For early stages and once back down

Water purification Toilet paper

Although generally all water is boiled some Provided on the mountain but a spare in your prefer to double up and add purification tabs as daysack may be useful if you need to hide well. Always good to have in your bag behind a rock between camps

Toiletries Medications

Pee bottle (+ optional Shewee for the girls!) Personal first aid kit

A good idea if you are storm bound at higher The 360 med kits are designed to be used in camps. A 1ltr Nalgene bottle is a good option but emergencies and akin to an A&E rather than a do make sure you label it as your pee bottle!! pharmacy on Expeditions so please come prepared with useful meds for yourself such as Wash kit painkillers (Ibuprofen if you can take it and a Paracetamol) plus blister plasters, plasters, Keep it simple on the mountain. Essentials are antiseptic, rehydration sachets and any muscle toothbrush, toothpaste and deodorant. rubs you wish to use. Moisturiser is advisable, everything else is a luxury! Personal medication

Travel towel Keep this in your daysack

Travel towels from the likes of Lifesystems are perfect

Wet wipes

Preferably biodegradable, these are great for washing when modern shower facilities become a thing of the past

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KIT LIST

Miscellaneous Visa

Head torch This can either be obtained from the Indonesian Embassy in London or on arrival in country. Bring spare batteries Please refer to the Indonesian Embassy website for further details Trekking poles Dental check up These tend to be a personal preference but help with your stability and can dampen the pressure We recommend you have a dental check-up on the knees coming down hill before your trip. New fillings can be an issue at altitude if there is an air pocket left in the gap Camera Money Bring plenty of spare batteries and memory cards We recommend you take around $300 or so onto the mountain in small denominations. This Penknife (optional) will allow for tip money plus any extras such as satellite phone calls and emergency funds. Sewing kit (optional) Small denominations are recommended as it will be difficult to obtain change and will be Umbrella easier to divide tip money

No really, it rains a lot out there

Swimsuit

For showers in camp or the odd swim

Documentation

Passport

Don’t forget this! Your passport should have at least 6 months validity. With your passport expiry date at least six months after the final day of travel.

Copy of passport

Just in case

Passport photos x 4

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KIT LIST

Travel insurance

Copy of own travel insurance details. And relevant contact numbers. We have a partnership with True Traveller and would recommend that you contact them when looking for travel insurance for your trip with 360. However, it is vital that you ensure that the insurance cover they offer is suitable for you, taking your personal circumstances (items to be insured, cancellation cover, medical history) into account. Many other insurance providers are available and we do recommend that you shop around to get the best cover for you on the expedition you are undertaking. It is your responsibility to ensure that you have the appropriate insurance for your intended trip. To include medical evacuation and coverage up to the maximum altitude of this trip.

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FAQ'S

Porters Food and Water

Will we have porters? How much can they What is the food like on the mountain? carry? We’re in the jungle, quite a way from town so we We will be using porters from the local Dani need to get a bit creative with what we can tribe. They will be carrying in the region of 12kg. carry and prepare in the jungle camp However some of this will be group equipment environment. Typically breakfast will be bread so make sure that your own bag – ideally a soft and jam or porridge with tea and coffee. Lunch duffel bag – weighs no more than about 10kg. will be fairly portable packaged food like You will also need to carry a fair bit of your own cheese, crackers, sardines, salami etc. Later we gear, so your rucksack should be a 40L – 60L can tuck into carbohydrate intensive stuff – capacity. It is important that your rucksacks expect to be served a lot of rice or pasta, have an adjustable waist belt to transfer the stewed vegetables with protein coming in the weight of your daily load onto your hips and form of eggs, canned and some fresh meats, from here onto your legs (your strongest with sugars provided by biscuits and chocolate. muscles) to do most of the carrying. Another It’s pretty basic stuff and certainly won’t be handy feature would be a compartment in winning Masterchef but it will keep you fueled which to fit a Camelbak or water bladder. Our for the days ahead. initial check in luggage should be around 20kg.

I have food allergies, can these be catered for? How much should we tip the local guides and porters? Absolutely, please inform the office of any allergies or intolerances and we will ensure that Our crew works hard for us and while they are these are taken into account on the trek. Bear in paid well by our local support team, tipping has mind that you may be slightly limited in your become a cultural norm in developing countries. choices depending on your intolerances. Allow for around $120 USD per climber to tip your local team. Tipping the 360 Guide is entirely at your discretion. Where does the drinking water come from?

There is a lake at Base Camp that we take water from. While it is clean, it’s good practice to sterilise it as well. Likewise, if you top up from any streams that we pass, sterilise that as well – while it’s probably not long out of the sky failing as rain, you can’t be sure what’s living in that stream. We will not be short of water.

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FAQ'S

Accommodation What is our accommodation like in the towns?

What sleeping bag rating should we take out? Accommodation is going to be pretty basic on this expedition, so temper your expectations, Your sleeping bag should be rated to a comfort this is the developing world and we’re a long zone of -5C. Note that this is the comfort zone, way from the capital. The hotel in Nabire will be not the extreme zone. Unusually, you’re better comfortable, with two people sharing a twin off with a synthetic sleeping bag in this instance, room unless you’ve requested otherwise, think as it will dry more quickly than a down one if it something along the lines of a 2 star European gets wet. It is important to remember that hotel. sleeping bags work by your own body; heating the insulate down or fibre that is inside the bag. Once you have warmed up the bag its down will How big are our tents? retain the heat and ensure that you sleep at a temperature that is your own body temperature. Once we’re in the hills we’ll be sharing 2 man For best results it is best to wear as little as tents and Base Camp facilities will be equally possible when inside your sleeping bag. Our basic and limited. Tent share is always guides will often only wear a set of thermals in organised according to same sex and where their bag. It is important for the bag to trap the possible age groups. Obviously if climbing this heat. By wearing multiple layers of clothing your mountain with a friend or partner then you will clothing will trap this heat and your bag will not be able to share tents and if you’re a group we’ll function properly. ask you to make your own arrangements. If you have joined the team by yourself then it is highly likely that you will be sharing a tent with your Can I leave items I won’t need for the mountain pre-assigned room buddy unless prior in storage somewhere? arrangements have been made.

Yes, a bag with your civvies can be left either at the last hotel, or with the ground support team Are there toilet facilities on the mountain? at their offices. It’s every man and woman for themselves once we’re in the mountains.

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FAQ'S

Health and Safety What about first aid?

Do we need to get some jabs for this We will be carrying a fully-stocked first aid kit expedition? What about anti-malarials? on this expedition, however you should also bring your own personal kit with basics like You should make sure your normal travel plasters, antiseptic, blister patches, ibuprofen inoculations are up to date – contact your GP or etc. If you take medication for particular travel clinic for advice on which ones you need conditions, ensure you have a sufficient supply to update. You should also bring out anti- to last the expedition, and carry it in your malarial drugs, again contact your GP daypack as the porters will not always reach regarding which type to get. camp at the same time as you.

We advocate a lot of self-help on the climb. If you have a blister developing for example then please stop take off your boot and treat it before it becomes a problem.

Your own first aid kit should contain a basic blister kit, plasters, sun-protection, your own personal medication (sometimes your porter might get to camp after you and if he is carrying your medication you may not be able to take it according to the regime you are used to), antiseptic, basic pain relief (paracetamol and aspirin/ibuprofen), a personal course of antibiotics if prone to illness. Foot powder in your socks every morning is great for preventing blisters.

Generally the best approach to take when packing your first aid kit is to include such basic medications as if you would on any family or personal holiday.

Your 360 expedition guide carries a very comprehensive first aid kit which contains a wide range of supplies and medications that they are fully trained to use. We advocate keeping this in mind when packing your own first aid supplies and keeping your own FA kit as compact and light as possible.

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FAQ'S

If a climber is injured who will accompany them Should I bring Diamox on the expedition with down the mountain? me?

If somebody does injure themselves or become Although we recommend you come armed with sick during the expedition, they will be taken a course of Diamox or other high-altitude drug back down the mountain by one of the assistant on this expedition, we do not recommend that guides and dealt with appropriately depending take you these as a prophylactic during the trek on the severity of the problem. or climb. We view Diamox as a treatment drug rather than a preventative medicine. Most Our 360 guide and local crew are very adventure medics give similar advice, however experienced in dealing with any problems that we do appreciate this can be confusing, as may arise. Our guides are either doctors or are many GPs (who aren’t necessarily qualified with the highest standards of mountaineers) do suggest taking it as a wilderness first aid qualifications and can prophylactic. handle any emergency to the highest level of competency without assistance if necessary. We pride ourselves on designing all our itineraries with acclimatisation very much front and centre and this expedition itinerary has been carefully designed to allow for your body to adjust to the altitude gradually, safely and comfortably. However, if you find that you are still having problems adjusting to the altitude (see our FAQ on Altitude Sickness) then your expedition leader or expedition medic will recommend the correct course of action regarding taking Diamox.

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FAQ'S

Should I take Diamox? Kit

It is far preferable to take Diamox if and when What gear will I need? needed during the course of the expedition. If you are already taking it and then start having Please review the equipment list. While all items altitude related problems you are left with few are required there may be times when some of options but to descend to a more comfortable the items on the gear list may not be used (such altitude which sadly often means that the as warm weather or changing conditions). The summit is not attainable. gear lists are created by the guides to so that climbers are prepared to summit in any Furthermore, Diamox is a diuretic, meaning you conditions. will have to drink a lot of fluid to prevent dehydration. Of course, the upshot of this is you’ll have to pee more which means you’ll The Climb probably be having to get up more in the night and take cover behind rocks during the day. What is the skill level of this climb? Another quite common side-effect is that it can cause your extremities to “buzz and tingle” The trek to Base Camp is through thick, wet, including your fingers, toes and lips which can humid, muddy, boggy jungle. From base camp, feel quite unsettling. Other side-effects can the climb itself follows a direct route up slabs include dizziness and light headedness with loss and corners on the north face of the mountain of appetite, nausea, vomiting and diarrhoea. to reach the summit ridge. This lower section of Although all these side-effects are manageable the climb involves scrambling and rock climbing when you have symptoms of altitude sickness, up to grade ‘severe’ (USA 5.4). On the ridge, we personally believe it is counter-intuitive to three notches must be negotiated, the first of take it unless necessary. which requires abseiling into the notch and jumaring a fixed rope out the other side. Of course, it is totally up to you, this is just our Participants therefore need to have appropriate recommendation and we’re not doctors. If you ropework skills and rock climbing experience. do decide to take Diamox on the advice of your doctor then please do let your leader know in situ so they are aware of this. We also suggest What is the ratio of your guides to climbers? you take the drug for a couple of days a few weeks before travelling so you can experience The expedition will be led and overseen by our the symptoms before taking them during the illustrious Expedition Director and Founder – trek. Rolfe Oostra. Helping him will be our Indonesian guides, working at a ratio of 1 guide for every four climbers.

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FAQ'S

What are the trekking days like? How fit do I need to be for this expedition?

The number of miles we cover on the trek to Climbers are expected to be in good physical Base Camp varies, but we could be walking for condition. The better your physical shape the anything from five to nine hours having woken more you will be able to handle the demands of up at around 6am like most expeditions. This is climbing the peak. This expedition is more down to the huge variation in terrain, from arduous and physically demanding than other adhesive mud to limestone plateaus. The paths 360 expeditions as some load carrying is done are slippery, impeded by fallen trees, and by the climbers themselves. Having a good level indistinct. It will be hot and humid, and by mid of fitness will allow you to enjoy the expedition afternoon (by which time we hope to be in far more and increase your chances of reaching camp) the heavens will open. Add to that heavy the summit. Summit day will be long. footwear in the form of wellies or similar jungle boots, and you should be reasonably tired by the end of the day. How many climbers are on this expedition?

Never more than 12. Typically a group has How long is summit day (hours)? between 6 to 8.

Summit day on Carstensz is a biggie; you need to prepare yourself for a long day of 12 – 18 The Weather hours of climbing on the abrasive and craggy limestone, depending on the conditions and the What is the best time of the year to climb the performance of the group. It will be hard work, mountain? What type of weather can be but we have contingency days in place to allow expected? for poor weather. Carstensz can be climbed any time of the year. The weather around the mountain is very unpredictable. One day it can be hot, humid and sunny, the next a total downpour, with snow up on the ridge. Temperatures will be anywhere between 30C to -5C. And we kit ourselves out to cater for any of these conditions.

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FAQ'S

Travel Finance

Where do I meet my guides? When is the money due for this expedition? What kind of payment do you accept? Your guide will meet you at the airport. Look for someone wearing a 360 logo! Generally deposits are due when you book as we need in turn to book the international flights well in advance. The full amount should be paid Insurance four months prior to departure. However having said that, our aim is to get you to the top of this Do I need special travel insurance for the mountain and we understand that personal expedition? financial situations can vary. Please contact our friendly office crew to discuss a suitable You must carry individual travel insurance to payment plan should you find raising the funds take part in the expedition. We cannot take you to be difficult. We have been in your shoes after on the mountain without proof of insurance. all and go by the motto of where there’s a will there’s a way. It is your responsibility to ensure that you have the appropriate insurance for your intended trip. To include medical evacuation and Is all my accommodation included in the price? coverage up to the maximum altitude of this trip. Our itinerary allows for several potential summit days in the in the event of bad weather or other Your insurance details are requested on the contingency. Should we summit on the first or booking form, however this can be arranged at second day we will arrive back in town earlier a later date. 360 Expeditions will be requesting than scheduled. Equally, events may dictate that your insurance details 8 weeks before your our return is pushed back. In this event your departure. additional accommodation is not included and you should allow approx. £40 per night.

Entry into Country

Do I need a visa to get into Indonesia?

On the assumption you hold a UK passport; you can get your visa on arrival at the airport.

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FAQ'S

What is your cancellation and refund policy?

Please read 360 expeditions terms and conditions carefully before you depart. 360 expeditions highly recommend trip cancellation insurance for all expeditions. Due to the nature and heavy costs of government and operator permits 360 expeditions must adhere to a stringent refund policy.

Do I need any other money?

Take the equivalent of about $200 in USD to cover incidentals, meals away from the mountain that aren’t included in the package price, beers etc. Indonesia isn’t an expensive country.

Electronics

Is there mobile phone reception when we are out of town towards the mountains?

As soon as we leave town, you’d might as well switch your phone off as there won’t be any signal. Your expedition leader will have one of our satellite phones on him which is mainly for emergency use, although you can borrow it (for a small fee) if you want to make an important call. Even that can struggle if you’re in the jungle trying to get signal through the canopy.

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TRAINING PROGRAM

To begin 6 months prior to the expedition where MONTH 1 possible. OPT 1 OPT 2

1. CVS: Cardiovascular exercise which is low impact 2 x 30 mins weekday walk 1 x 30 mins weekday walk such as swimming, cycling, cross trainer, rowing. 1 x 1 hour weekend walk 2 x 1 hour weekend walk 1 x 10 mins CVS 1 x 10 mins CVS 2. Weekend walk should be done over undulating terrain. Only a light rucksack needs to be carried. MONTH 2

3. For specific exercises it is worth doing static OPT 1 OPT 2 squats and heel raises on a regular basis to improve leg muscles prior to the trip. Static squats 2 x 45 mins weekday walk 1 x 45 mins weekday walk 1 x 2 hours weekend walk 2 x 2 hours weekend walk are especially useful to help protect the knees. 2 x 10 mins CVS 2 x 10 mins CVS Please remember that it is still important to have a well balanced workout using a variety of muscle groups. MONTH 3

4. It is worth winding down and resting in the week OPT 1 OPT 2 leading up to the trip, doing several light walks to 2 x 45 mins weekday walk 1 x 45 mins weekday walk keep things going. 1 x 2 hours weekend walk 2 x 2 hours weekend walk 2 x 10 mins CVS 2 x 10 mins CVS 5. When walking going at a pace of a brisk walk with a light sweat and enough to feel breathless is MONTH 4 recommended OPT 1 OPT 2 6. During the program, rather than step up 3 x 1 hour weekday walk 2 x 1 hour weekday walk suddenly each month (example, going for 3 one 1 x 4 hours weekend walk 2 x 4 hours weekend walk hour walks each week during the weekdays in April 3 x 15 mins CVS 3 x 15 mins CVS to 3 one and half hour walks suddenly in May) it is better to build up gradually each week so there isn't a large transition (example, going for 3 one MONTH 5 hour walks during week 1 in April, going for 3 one OPT 1 OPT 2 hour and ten minute walks during week 2 in April, going for 3 one hour and fifteen minute walks 3 x 1.5 hours weekday walk 2 x 1.5 hours weekday walk during week 3 in April, going for 3 one hour and 1 x 5 hours weekend walk 2 x 5 hours weekend walk 3 x 20 - 25 mins CVS 3 x 20 - 25 mins CVS twenty minute walks during week 4 in April)

6. It is important you seek medical advice prior to MONTH 6 starting any training program, especially if you are not used to regular physical exertion OPT 1 OPT 2 3 x 2 hours weekday walk 2 x 3 hours weekday walk All the best with your training! 1 x 6 hours weekend walk 2 x 6 hours weekend walk 3 x 30 mins CVS 3 x 30 mins CVS

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