Everest via the South Col | 8,848m
www.360-expeditions.com Everest via the South Col | | 8,848m
Mount Everest, 8,848m. Emotionally opportunity to climb Mt Everest. overwhelming, consuming exhilaration mixed with utter relief, the knowledge that for a few In order to marginalize the risks faced by minutes you have the entire planet beneath every Everest climber, we focus huge amounts your feet. To stand on the summit of Mount of energy on strategy, planning our every Everest is to be on top of the world in every move on the mountain in minute detail. We possible meaning of the term. For all work with lightweight oxygen systems, state of climbers it isthe magnificent achievement, a the art equipment, a refined acclimatization crowning glory in a lifetime of adventure. schedule, the best weather forecasting available and employ a phenomenal Sherpa Mt. Everest is an exciting but serious team to ensure our clients have the greatest undertaking meant for climbers with prior opportunity for success. experience at altitude and sound climbing skills. Not for the faint hearted, it is a 360 and CTSS are offering 7 different price potentially dangerous mountain that requires packages for climbing Everest, please read a significant amount of time climbing in the the full FAQs for all the options. ‘Death Zone’. Rolfe Oostra and 360 Expeditions are honored to have teamed their expertise with Mike Hamill (Climbing The Seven Summits) to offer you an unparalleled
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Physical - P7 Technical - T6
You will be pushed physically to the limit and Expect punchy sections of more technical rock then beyond. Long and arduous preparation is climbing or prolonged Alpine climbing at Scottish required before this expedition. Expect to be Winter III or Alpine AD. Good skills on rock or ice carrying pack weights up to 25kg. Be prepared are paramount. for very long, sustained days with hours well into double figures on a regular basis. Discomfort to achieve your goal is to be expected.
Please note that the grading system used is a rough guide only.
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ITINERARY
DAY 1 : Arrive Kathmandu DAY 4 : Trek to Namche Bazaar (3,400m)
The initial phase of your ascent of Mount Everest is We continue trekking along the banks of the Dudh Kosi, subject to minor changes depending on flight arrival and crossing this roaring river on exciting suspension bridges departure times, weather, group dynamics and fitness laden with prayer flags. After entering Sagamartha and so on, but the itinerary outlined provides an excellent National Park, the trail climbs steeply with breath-taking indication of the trek and what you will experience. views to Namche Bazaar, the gateway to the Khumbu region. This itinerary is only a rough estimate and will be determined by weather and acclimatization. This is adventure travel so the schedule will likely change and DAY 5 : Rest and acclimatization in Namche not everything will go as planned. People need to be adaptable and positive. Today is an acclimatisation day in Namche Bazaar. Namche is the Sherpa capital and a bustling settlement We recommend that people arrive in Kathmandu one day crammed with markets and traditional Sherpa houses. early to avoid travel delays or issues with lost baggage. Optional hike to the Sherpa museum from where we can Additional costs (hotel/food/sightseeing) for this extra see views of Mt. Everest, Lhotse (the 4th highest peak in day are the client’s responsibility. Please let us know if you the world) and the beautiful Ama Dablam. want us to arrange logistics for you arriving early or if you would prefer a single room option. The rest of the day is yours to relax and wander around checking out the shops and amazing bakeries. DAY 2 : Obtain Climbing permits/ Free Day/ Team dinner DAY 6 : Hike to Tengboche (3,860m)
Today is all about preparation for the expedition ahead Today we begin by trekking along the contours of the with a comprehensive briefing by your Everest leader and hills. Our route takes us to Tengboche, the spiritual centre a full kit check. Any additional items needed can be of the Khumbu with its famous monastery. We will explore bought locally in a number of shops that we can the monastery and might catch a glimpse of monks recommend. Dinner in Kathmandu. performing Buddhist prayers and rituals. We are spoiled by another well-known bakery situated at the end of the village offering great treats. DAY 3 : Fly to Lukla and trek to Phakding (2,610m) DAY 7 : Rest and acclimatization in Tengboche A flight to Lukla, from where we begin our trek into the Khumbu region. The views from the plane are amazing, A well deserved rest and relax in Tengboche. providing dramatic scenes of terraced hills and the distant Himalayan giants. After landing we meet our ground crew and begin a 3-4-hour trek to Phakding, our night’s resting place.
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ITINERARY
DAY 8 : Hike to Pheriche (4,300m) DAY 12 : Lobuche high camp – contingency day
In case of bad weather. We continue along the roaring glacial waters of the Dudh Kosi with magnificent views of the mountains. We cross another suspension bridge on the Imja Khola, and climb to DAY 13 : Rest and acclimatization above high Pangboche amongst thousands of Mani stones. From camp Pangboche the route winds high above the valley floor, passing through various Sherpa settlements until 5-6 hours later we reach our resting place for the next couple Rest and acclimatization above high camp. Today we do of days, Pheriche. a recognisance climb to the start of the fixed line and let our bodies adjust to the rarefied air of 5,000 meters and above, the altitude of EBC. DAY 9 : Rest and acclimatization in Pheriche DAY 14 : Summit (6,119m) and descend to This is a day to acclimatise and allow our bodies to adjust to the rarefied atmosphere now we have gone above Lobuche base camp 4,000m. There is the option of a 3-4 return hour climb up a nearby hill (5,050m) for a view of the spectacular Today we’ll be gunning to the top of one of the most 6,000m peaks of Tawoche, Cholatse, Island Peak and the spectacular trekking peaks in the Khumbu valley. Our 8,000m wall of Lhotse. On a clear day we may see Mount route skirts alongside a glacier on a rocky ridge before Makulu, another giant above 8,000m and the 5th highest traversing a steepening snow slope up to the summit mountain in the world. ridge. This part is the most spectacular section of the climb as the views of many familiar mountains in both Tibet and Nepal open up to us. We will be using fixed lines DAY 10 : Hike to Lobuche base camp to help ascend the trickier sections (PD+) and will descend back down to Lobuche base camp. From Pheriche the trail traverses through alpine meadows and follows a glacial stream, continuously overlooked by the magnificent spires of Tawoche and DAY 15 : Trek to Everest base camp (5,346m) Cholatse (both 6,000m peaks). We will stop in Dzugla, (4,570m), for lunch before continuing along the lateral We get our first look at what will be our home for the next moraine of the Khumbu Glacier. Today we pass by the six weeks. Everest Base Camp is situated on the Khumbu stone memorials to climbers who have died on the glacier at high of 5,346m. All Mount Everest climbers mountains around us. Look carefully to find touching and their support teams, including us when we come back memorials to famous mountaineers. We follow the trail to from our Lobuche ascent, assemble here for their Everest Lobuche base camp (aprox 4,800m) and stay just below attempts. A bustling temporary tented village just for the the terminal moraine of the tributary glacier. Camping short climbing season where we can feel a real sense of tonight. excitement and anticipation.
The route will already have been fixed by the Ice Doctors DAY 11 : Trek to Lobuche high camp (5,800m) through the icefall who then manage the route to summit until the end of the season. Our own rotation/ An early start sees us begin our ascent of Lobuche. The acclimatization phase commences when we have had our route crosses glacier moraine and involves a number of Puja ceremonies at EBC and the Ice Doctors and Sherpas short scrambles up rocky steps. Camping tonight. are happy to head higher up.
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ITINERARY
DAY 16-17 : Rest and acclimatize DAY 20 - 30 : Rotations/ Pumori camp one and acclimatisation phase of expedition
Rest and acclimatize at EBC. In order to achieve maximum acclimatization, become familiar with the route and to improve efficiency at DAY 18 : Train and acclimatize crossing ladders, ascending fixed line and glacier travel we will be climbing steadily higher up the mountain before our summit push. Each rotation involves a few Training day; today we will start to brush up on ladder days of physical activity but is coupled with a few crossing techniques, using ascenders and basic glacier essential days of rest in between. travel in a safe area of the Khumbu icefall. On our arrival to EBC we should already be acclimatized to the altitude of EBC from climbing Lobuche East and DAY 19 : Rest and pack for first rotation having spent several nights sleeping at 5,000m. In addition, to improve our acclimatization but minimize the Rest and pack for first rotation. time spend in the Khumbu icefall we will also ascend to Pumori camp one during this phase of the expedition. This day in itself is a unique addition to this itinerary.
Having entered the Khumbu icefall on a number of occasions, to train and to get familiar with it, our first rotation will take us to Camp 1 (6,000m) for one night and then onto Camp 2 (6,400m) for two nights. We then head back down to EBC and rest.
The second rotation will see us heading up a little higher via nights at Camp 1 and 2, to Camp 3 on the Lhotse Face at 7,400m from where we descend to EBC for slightly more oxygen and much needed reboot.
Loss of appetite, periodic breathing, nausea and headaches are all common symptoms of your body adjusting to the rarified air of altitude. It is important to note that some climbers take slightly longer to acclimatize than others and that these symptoms lessen and ultimately disappear once full acclimatization is achieved. Your guide and Sherpa team are on continuous standby to monitor your acclimatization process and to enhance your personalized ascent strategy.
Continues…
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ITINERARY
DAY 20 - 30 cont'd : Rotations/ Pumori camp DAY 35 - 40 : Summit phase of expedition one and acclimatisation phase of expedition We will have been watching the weather forecasts very closely throughout our rotations but even more In order to allow for the most efficient natural importantly now as we begin to plan our summit phase. acclimatization climbers endeavor to stay off Once we’ve had the all clear and are happy that we have supplementary oxygen for as long as possible and a good weather window we retrace our steps back up to generally only begin using O2 once we head above Camp Camp 3 over a period of 2 or 3 days and on leaving C3 we 3 for the final summit push. The higher the altitude you will begin using oxygen for the first time. Thereafter the are naturally acclimatized to without supplementary route to the South Col takes us through the Yellow Band, a oxygen the better. Of course, this does need to be loose band of limestone, and crosses a short snow field balanced with giving your body the best possible run up then moves up to the Geneva Spur before finally taking us to summit push, some climbers acclimatize slower and into the broad South Col, Camp 4 at 7,950m. might want to use O2 slightly sooner for the rotation phase. Again, your guide and Sherpa team are there to The climb from C3 to C4 should take around 6 hours and advise you during this process. with an early morning start, we hope to arrive in camp by midday after which we will spend the rest of the day During the rotation phase of this expedition we can be resting and trying to relax. Climbers rarely stay longer climbing for anything from 3 – 8 hours a day, depending than half a day at C4 due to the harsh and unforgiving on the section of the mountain. Distances are not great nature of this high-altitude environment. Our plan is to and our speed and level of competency will get increase leave camp at around 10pm and aim to reach the summit as you acclimatize and become technically more at sunrise. That’s the plan, what actually happens on the proficient during the rotations. day will vary according to weather and mountain conditions and other teams trying for the summit.
DAY 31-34 : Rest We will leave camp and cross the South Col, heading up a 30° slope to the narrow South East Ridge, gradually We will have been watching the weather forecasts very climbing higher and higher until we reach The Balcony closely throughout our rotations but even more after around 4 hours. Here we will make our first swap of importantly now so that we can plan our summit phase. oxygen and take a rest, eating and drinking a little before heading onto the South Summit at 8,476m, following a narrow traverse to the infamous Hilary Step. From this 12m spur we only have another 40 minutes (or so) of ascent along a wide ridge before we reach the summit of the highest mountain on earth.
Total time from South Col Camp to summit 8 – 10 hours. We then retrace our steps back to Camp 4 (South Col) which will take another 4 hours or so. These times are not a climber’s focus but what we aim for. Weather, prevailing mountain conditions and numbers on the hill will dictate what is achievable.
After a short rest and water replenishment we head down the Lhotse face back to C2, resting for the night before descending in the early hours of the morning back to base camp for summit success celebrations.
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ITINERARY
DAY 41 : Rest
A well-deserved rest day at Base Camp.
DAY 42 - 47 : Departure phase of expedition
DAY 42 : Pack up base camp
DAY 43 : Trek to Pheriche
** DAY 44 : Trek to Namche
DAY 45 : Trek to Lukla
DAY 46 : Fly to Kathmandu
DAY 47 : Fly Home
Unless departed on the night flight yesterday today you will leave Kathmandu on the early morning flight back to the UK.
** Please see FAQs for options for returning to either Lukla or Kathmandu by helicopter from Base Camp
DAY 48-59 : Contingency Days
Contingency Days.
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KIT LIST
Bags & Packs Upper Body
Kit bag x 2 Down jacket
Heavy duty duffel bags with locks. These provide the best insulation and are worth every penny. Ask advice in the shop (or from us) Daysack when buying the jacket and mention you want it rated to -40C and the assistant will recommend Approx. 30L capacity. Your day to day pack that the correct fill for you you carry with your daily essentials, fitted with shoulder straps and importantly a waist belt Down suit
Headwear It is highly recommended to wear a full down suit, rather than a combination of a down jacket Warm headgear x 2 and trousers for summit day
This can be a warm hat, beanie, balaclava, Gore-Tex hard shell jacket anything to reduce the heat loss from your head A good Gore-Tex hard shell jacket with sealed Wide brimmed hat seams provides effective defence against wind and rain as your outermost layer. This should be Keeps the sun off exposed areas like ears and big enough to fit over your other layers the nape of the neck Gilet (optional) Neck warmer/ buff x 2 down or synthetic vest Goggles x 2 Light insulated jacket 1 clear lens, 1 dark lens A lighter jacket such as a Primaloft or Sunglasses x 2 lightweight down which can be worn at lower to mid altitudes is a great addition to your kit Worth spending money on good UV filters. For offering greater flexibility with layering glacier work category 4 with side and nose protectors. Julbo is our preferred supplier Thermal top x 2
Face mask To keep you warm at colder temperatures
Protection against bad weather, cold and uv radiation
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KIT LIST
Mid layer (long sleeved fleece tops) Lower Body
These are typically lightweight microfleeces or Climbing trousers x 2 similar technology that provide varying degrees of warmth and insulation without being overly 1 light and 1 medium weight bulky or heavy to pack Down trousers Base layer x 2 Essential for higher altitudes This is the layer closest to the skin and its principal function is to draw (wick) moisture and Thermal leggings x 2 sweat away from the skin. You can also get thermal base layers for use at higher altitudes 1 light, 1 medium that provide an additional insulative layer while still drawing sweat during times of high exertion Waterproof overtrousers
High altitude down mitts Like the jacket, an essential piece of kit to stay dry and should also be Goretex Worn over liners for summit days on all 6,000m plus expeditions. Mitts provide more warmth Feet than finger gloves. For extreme cold down or prima loft fill is recommended High altitude boots
Thick system gloves Triple Climbing Boots suitable for above 8000m
Waterproof shell gloves with pile liners Boots / approach shoes
Gloves Comfortable trainers medium fleece gloves For evening use and to give your feet a break once we reach the camps Hand warmers Crampons
12 point mountaineering crampons with anti- balling plates that fit your specific boots (not ice climbing crampons)
Gaiters
To protect the tops of your footwear from harsh conditions and to provide some added insulation
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KIT LIST
Hand and foot warmers Prusik loops
Warm mountaineering socks x 2 20 feet of prusik cord
2 pairs heavy climbing socks to be worn with Ice axe triple boots Ice axe – alpine axe that is long enough for Socks x 2 walking and has a leash.
2 pairs medium weight trekking socks Figure of 8
Foot powder Figure of 8 or other descendeur for abseiling
Camp Booties Trekking poles
Down booties with a sole These tend to be a personal preference but help with your stability and can dampen the pressure Technical Equipment on the knees coming down hill
Harness Waterproof/dustproof rucksack cover
We recommend Petzl harnesses and the Black To protect rucksack from rain/dust Diamond “Alpine Bod” Sleeping Gear Helmet 5 Season sleeping bag Petzl “Ecrin Roc” and Black Diamond “Half Dome” recommended 5-season sleeping bag with a comfort rating of -40C is essential. Down is lighter but more Ascender expensive than synthetic and ratings vary between manufacturers Ascender with single length sling 4 Season sleeping bag Sling (120cm) x 2 You should get a sleeping bag rated to -20C 120cm slings. One to be used as a cows tail and and choose a sleeping bag that functions within the other as back up the comfort rating of this temperature. A silk sleeping bag liner will enhance this rating on the Carabiners & prussik loops x 7 coldest nights
3 locking carabiners and 4 non-locking carabiners
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KIT LIST
Sleeping mat x 2 Wash kit
1 closed cell foam, 1 inflatable Keep it simple on the mountain. Essentials are toothbrush, toothpaste and deodorant. Hydration Moisturiser is advisable, everything else is a luxury! Water bottles Miscellaneous 2x 1L water bottles Head torch Thermal flask + batteries Water purification Camera Although generally all water is boiled some prefer to double up and add purification tabs as Bring plenty of spare batteries and memory well. Always good to have in your bag cards
Toiletries Multi tool
Lip salve Including allen keys
Sun cream will not work on your lips and they Documentation are very susceptible to burn without proper protection Passport
Sunblock Don’t forget this! Your passport should have at least 6 months validity. With your passport Essential for protection from the sun expiry date at least six months after the final day of travel. Alcohol gel Copy of passport A must have for good camp hygiene Just in case Wet wipes Passport photos x 4 Preferably biodegradable, these are great for washing when modern shower facilities become We need these to obtain your climbing and a thing of the past trekking permits
Expedition towel Watch with alarm
Towels from the likes of Lifesystems are perfect altitude watch
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KIT LIST
Entertainment
Book or Kindle/iPad with movies/tv series
Bowl
Collapsible Cup, bowl, spoon
Snacks
You will be fed very well and given snacks each day however we advise bringing a small selection as a little bit of comfort. For summit night it's always good to have a few extra chunky bars for that extra boost. Energy gels and protein bars are not suitable
Medications
Med-kit and personal medication
Basic medical kit with high altitude meds should include: blister kit, low dose aspirin, bandaids, wound closure strips, triple antibiotic ointment, basic repair kit, scissors, diamox (acetezolomide, 125mg) for AMS, niphedepine (for pulmonary edema, time release), dexamethazone (for cerebral edema, 4mg), antacids, NSAIDs such as aspirin or ibuprophen, anti-diarrheal, duct tape, ear plugs, Antibiotics (upper respiratory such as Azithromycin and a gastero-intestinal such as Ciproflaxin), meletonin, Athsma medication if you use it (Advair), cold and flu medication. Prescription medications in consultation with your doctor.
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FAQ'S
Guides, Sherpa team & Climbing options What climbing options are available?
Why did 360 Expeditions decide to team up with Below you will find a list of Everest South CTSS? climbing options that 360 and CTSS offer.
We believe that teaming our expertise and having fewer competing operators on Everest makes for a far better and safer scenario, not only for 360 and CTSS but for every climber.
Best guides: the quality of an expedition is, in large part dictated by the individual guide(s) leading the trip. Rolfe Oostra will be one of the head guides on Everest South in conjunction with CTSS. More on Rolfe can be found here under his extensive CV. Rolfe will be working alongside CTSS owner Mike Hamill, a very highly experienced high altitude guide and 6-time Everest summiteer.
Logistics: 360 Expeditions and CTSS have both led countless high-altitude expeditions and have perfected the expedition logistics, allowing you to focus on climbing, safely and successfully.
Local Outfitters and Sherpa: The Sherpa support is hugely important when climbing any big peak. We work with the best in the industry. They all do an amazing job helping you attain your goals and navigating local obstacles. Rolfe, 360 and CTSS hold us to very high standards and expect the same of those they partner with internationally. You will be impressed by the level of service and attentiveness shown to you and your expedition by these wonderful people.
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FAQ'S
Sherpa Supported Climb What's included in the Sherpa Supported Climb? For the highly experienced mountaineer with previous 8000m experience and proven Included in this option are: competence in the high mountains, we offer a Sherpa Supported Climb. Leadership and climbing oversight by renowned expedition leaders This option combines the autonomy of A personal climbing Sherpa above independent climbing with the oversight of Camp 2 on the summit bid renowned expedition leaders Rolfe Oostra and Climbing Sherpa to carry all group gear Mike Hamill, the safety of a personal climbing and to assist with personal gear Sherpa above camp 2 on the summit bid and Full expedition logistics, weather support of our Sherpa team to assist with load forecasts etc carries. Flights to and from Lukla Airport transfers This is the perfect option for those with Accommodation in Nepal including significant high altitude experience who are hotels and teahouses adept at mountain craft. If you are interested in Welcome dinner, food and drink this option please contact us to see if you throughout the expedition qualify. Oxygen system Lobuche East peak training and Climbers need to have a high level of acclimatization climb experience, solid climbing skills and be able to Sate of the art Base Camp setup and manage themselves fully. tent accommodation Access to medical and communications You will be paired with a personal Sherpa who gear will climb with you above Camp 2 on the summit On mountain tents and food, rotation. Our personal Sherpa will be available Support for a summit attempt on Mt to carry some of your personal gear. Also, Everest. throughout the Everest acclimatization rotations climbing Sherpa will help you carry your personal gear from camp-to-camp, alleviating much of the weight burden of climbing Everest.
$44,995 USD
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FAQ'S
Personal Sherpa Climb: 1:1 max Client: Sherpa What's included in the Personal Sherpa Climb: ratio Climb 1:1 max Client: Sherpa ratio Climb?
This individual climb includes a highly qualified Included in this option are: and experienced climbing Sherpa whom we have worked with for years and oversight and Experienced & Strong personal Sherpa expedition leadership by Rolfe Oostra and Mike Leadership and climbing oversight by Hamill. The climbing Sherpa are hand-picked renowned expedition leaders Rolfe and are the best in the business. They are all Oostra and Mike Hamill knowledgeable, kind, strong, experienced, Full expedition logistics, weather respectful, and very proficient. forecasts etc Flights to and from Lukla This option is suited for participants who want Airport transfers the oversight and safety of a skilled personal Accommodation in Nepal including Sherpa climbing partner and an experienced hotels and teahouses expedition leader, with the added support of Welcome dinner, food and drink Sherpa to assist with load carries but who feels throughout the expedition confident and self directed. Oxygen system Lobuche East peak training and Climbers need to have solid climbing skills and acclimatization climb be able to manage themselves fully. They need Climbing Sherpa to carry all group gear to have experience above 7,000m (Aconcagua and to assist with personal gear, is ok) or 8000m and preferably be familiar with State of the art Base Camp setup and a high-altitude oxygen and mask system. tent accommodation Access to medical and communications Your personal Sherpa will meet you at base gear camp and be climbing with you throughout your On mountain tents and food, Mt. Everest climb including on the Support for a summit attempt on Mt acclimatization rotations and on the summit bid. Everest. Please note, when you are resting at base camp or on the Lobuche East peak acclimatization climb they will be ferrying loads to the upper camps to prepare for your climb.
Your Sherpa will be available to help carry your personal gear on each rotations to and from the upper camps reducing the weight burden for your climb.
$48,995
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FAQ'S
Private Sherpa Guided Climbs (Fully What's included in the Private Sherpa Guided Internationally Certified IFMGA Sherpa Guide): Climbs? 1:1 max Client: Sherpa Guide ratio Included in this option are: This private climb option includes a fully internationally certified Sherpa guide with Private IFMGA certified Sherpa Guide oversight and expedition leadership by Rolfe Leadership and climbing oversight by Oostra and Mike Hamill. Fully Internationally renowned expedition leaders Rolfe Certified Guides, these Sherpa are some of the Oostra and Mike Hamill finest Guides and mountaineers in the business. Full expedition logistics, weather They have all climbed extensively in the forecasts etc Himalaya and across the world including Flights to and from Lukla undertaking intensive training in Europe with Airport transfers IFMGA instructors.They are a trusted part the Accommodation in Nepal including team and are more like family. We believe hotels and teahouses wholeheartedly in their leadership and Welcome dinner, food and drink expertise. They are both knowledgeable, kind, throughout the expedition strong, experienced, respectful, and very Oxygen system proficient climbers. Lobuche East peak training and acclimatization climb This option is suited for participants who want Climbing Sherpa to carry all group gear the oversight, safety, and personal attention of and to assist with personal gear, a skilled, fully certified Sherpa guide and an State of the art Base Camp setup and experienced expedition leader, with the added tent accommodation support of Sherpa’s to assist with load carries Access to medical and communications and a personal Sherpa to climb with them on gear the upper mountain summit bid. Climbers need On mountain tents and food to have solid climbing skills and need to be able Support for a summit attempt on Mt to manage themselves fully. They need to have Everest. high altitude climbing experience and preferably be familiar with a high-altitude oxygen and mask system.
Your Sherpa guide will meet you at base camp and be with you throughout the entire Everest climb and be available for refresher training. Also, throughout the Everest acclimatization rotations climbing Sherpa will help you carry your personal gear from camp-to-camp, alleviating much of the weight burden of climbing Everest.
$57,995 – $89,995
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FAQ'S
Who are the Fully Internationally Certified Who are the Fully Internationally Certified IFMGA Sherpas? part 1 IFMGA Sherpas? part 2
Big Tendi Sherpa Guided Climb 1:1 Pemba Gelji Sherpa Guided Climb 1:1
3x Everest summits having guided 17x Multiple Everest summiteer clients successfully to the top Simone Moro’s longtime climbing Technical Director for Nepal Mountain partner Guide Association representing Nepal all Expeditions to K2, Manaslu, Cho Oyu over the world Climbed Kanchenjunga in a single day Veteran mountain guide (the World’s 3rd highest peak) A tenured climbing instructor who has NOLS wilderness first aider, high literally taught a generation of Sherpa mountain rescue instructor for Nepal Guided well over 100 mountains around Mountaineering Association, trained in the world including Everest, peaks in Longline helicopter rescue France & Italy and climbed and guided Speaks 5x languages in over 30 countries around the world. Guides and climbs throughout the Partner in the local logistics company Himalaya, Europe and the USA
Lam Babu Sherpa Guided Climb 1:1 Tenji Sherpa Guided Climb 1:1
Multiple Everest summiteer with 30+ Multiple Everest summiteer years of experience The Late Ueli Steck’s climbing partner Our most senior private IFMGA Sherpa on the North Face Cholatse and many Guide others Tenured Instructor for the Nepal Guides and climbs throughout the Mountaineering Association & Guide Himalaya, Europe and the USA School Has worked as a Sirdar (Lead Sherpa) for many Everest expeditions
Pasang Tendi Sherpa Guided Climb 1:1
Multiple Everest summiteer A client favorite! (By far one of the nicest, most humble personalities you will come across paired with climbing prowess and expertise) Guides and climbs throughout the Himalaya, Europe and the USA
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FAQ'S
Who is Tendi Sherpa? Western Guided Team Climb with Rolfe Oostra
This is your once-in-a-lifetime opportunity to This classic Mt. Everest guided climb is our most climb with legendary Mt. Everest guide, Sirdar, popular option and is best suited to climbers and climbing Sherpa, Tendi Sherpa! who would like Western guidance but are competent, confident, and team orientated Tendi is perhaps the most respected guide and climbers. Our team guided climb offers great Sherpa on Mt. Everest because of his opportunity for success and is often reported as leadership, humility, safety conscience, strength, being the most fun & enjoyable climb because work ethic, demeanor, and technical ability. of the camaraderie and sense of community with their fellow climbers. These friendships last We firmly believe he is the best guide on the a lifetime. mountain, Sherpa or non-Sherpa (narrowly edging out western guide Casey Grom only Rolfe Oostra a renowned mountaineer will be because Tendi, being Sherpa, is born to work at fronting the 2021 Western guided team. For extreme altitudes). We are not alone in this more on Rolfe please have a look at his belief- nearly every day on Everest people come remarkable CV here. Rolfe is a sought-after up to us to tell us how great Tendi is! Tendi is a expedition guide who makes each trip individual 12X Everest summiteer, fully IFMGA certified and hugely memorable. He can be wild, he is guide, world-class climber, our CTSS Sirdar fun and is generally a bit of a legend. (lead Sherpa), co-owner of our local outfitter TAG Nepal, Director of the “Tendi Guide This option includes an additional personal Foundation”, author, wonderful husband and Sherpa above Camp 2 on the summit bid as well father, to name just a few attributes. as oversight and leadership by Rolfe Oostra and Mike Hamill. There is simply no finer guide on Everest than Tendi, so if you want to stack the odds in your Rolfe will meet you in Kathmandu and be with favor for a great price, this is the way to do it. you for the entire climb including the Lobuche (Get to know Tendi: we will arrange for you to East acclimatization climb and at base camp for speak with Tendi personally as we know that training, expertise, and acclimatization you will be as impressed as we are). hikes. Also, throughout the Everest acclimatization rotations. Your climbing Sherpa will help you carry your personal gear from camp-to-camp, alleviating much of the weight burden of climbing Everest.
$62,995 USD
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What's included in the Western Guided Team Private Western Guided Climb: 1:1 Client:Guide Climb with Rolfe Oostra/ If you want to truly stack the odds in your favor Included in this option are: for success, this is the option for you. There is no better way to ensure you stand on top of Mt. A highly experienced Western Climbing Everest than by having the personal attention Guide with prior Everest summits: Rolfe and guidance of a world-class private guide by Oostra your side throughout the entire climb. We will Leadership and climbing oversight by pair you with one of our most sought after, renowned expedition leaders Rolfe experienced Mt Everest guides available. (We Oostra and Mike Hamill will arrange for you to speak with your private A personal Sherpa above Camp 2 on the guide prior to your climb as we know that you summit bid will be as impressed as we are). If you wish for Full expedition logistics, weather your guide to be Rolfe Oostra then this is an forecasts etc option. This option includes a Mt Everest veteran Flights to and from Lukla as your private western guide as well as a Airport transfers personal Sherpa above Camp 2 on the summit Accommodation in Nepal including bid, oversight and leadership by expedition hotels and teahouses leaders, Rolfe Oostra and Mike Hamill. Your Welcome dinner, food and drink guide will meet you in Kathmandu and be with throughout the expedition you for the entire climb including the Lobuche Oxygen system East acclimatization climb and at base camp for Lobuche East peak training and training, expertise, advice and acclimatization acclimatization climb hikes. Also, throughout the Everest Climbing Sherpa to carry all group gear acclimatization rotations. Your climbing Sherpa and to assist with personal gear, will help you carry your personal gear from State of the art Base Camp setup and camp-to-camp, alleviating much of the weight tent accommodation burden of climbing Everest. Access to medical and communications gear This option is for those who want to stack the On mountain tents and food, odds in their favor as highly as possible with Support for a summit attempt on Mt unparalleled safety and personal attention Everest. throughout their climb. Whether you’re a less experienced Himalayan climber or have climbed above 8000m many times before, our private climb with 1:1 Western guide and a personal climbing Sherpa gives you the best chance at standing on top of Everest. Our private western guided climb offers the best opportunity for success.
$118,995 USD
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What's included in the Private Western Guided Speed Ascent Climb: 1:1 Client:Guide? The speed ascent programs offer considerably This private climb option includes: shorter itineraries by taking advantage of pre- acclimatization technology in the comfort of Mt Everest veteran private guide your own home before you depart. Leadership and climbing oversight by renowned expedition leaders Rolfe Depending on your unique needs and schedule Oostra and Mike Hamill we will tailor an itinerary to suit you. Personal Sherpa above Camp 2 on summit bid 30 Day Schedule Full expedition logistics, weather The more aggressive 30 days schedule requires forecasts etc a longer pre-acclimatization period at home of Flights to and from Lukla 8 weeks using Hypoxico systems before flying Airport transfers directly to Pheriche and joining the Western Accommodation in Nepal including Guided team already at Base Camp. hotels and teahouses Welcome dinner, food and drink 40 Day Schedule throughout the expedition Oxygen system The 40 day schedule utilizes a more natural Lobuche East peak training and acclimatization following a 6 week pre- acclimatization climb acclimatization period at home using the Climbing Sherpa to carry all group gear Hypoxico systems. You will fly into Pheriche and and to assist with personal gear, meet the Western Guided team ready for an State of the art Base Camp setup and ascent of Lobuche East Peak, giving you the tent accommodation added benefit of an extra rotation and another Access to medical and communications great Himalayan Peak. 360 Expeditions and gear Rolfe will be supporting CTTS in delivering this On mountain tents and food, state-of-the-art program. Support for a summit attempt on Mt Everest. If you think this option may be right for you please contact us directly and we will work with you on a personalized plan to allow our “Speed Ascent” Program to maximize results for you.
30 Days: $74,995 USD 40 Days: $71,995 USD
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How does the Hypoxico system work? What's included in the Speed Ascents?
We pride ourselves on this cutting edge of new Included in this option are: approaches to climbing mountains that improve safety, success, and efficiency. We have been Hypoxico portable altitude chamber working with clients for years now using A highly experienced Western Climbing portable hypoxic chambers to pre-accustom Guide with prior Everest summits their bodies to the rarefied air found at altitude, Leadership and climbing oversight by and with great success. Through this program, renowned expedition leaders Rolfe we work with you to use special designed Oostra and Mike Hamill altitude chambers in the comfort of your own A personal Sherpa above Camp 2 on the bed so you can spend more time at home with summit bid your loved ones and less time away on Separate logistics in Kathmandu to expedition. Also, mitigating the amount of time Pheriche spent in harm’s way in the mountains and at A helicopter flight from Lukla to extreme altitudes can improve safety. We use a Pheriche time-tested training program in conjunction Full mountain expedition logistics, with the use of a portable hypoxic altitude weather forecasts etc chamber to pre-acclimate your body to the Flights to and from Lukla rarefied air found on Everest. Airport transfers Accommodation in Nepal including We will have a portable Hypoxico tent sent you hotels and teahouses your residence so that you can begin Welcome dinner, food and drink acclimating your body more than a month in throughout the expedition advance of your climb. We will also organize Oxygen system separate logistics and a helicopter from Lukla to Lobuche East peak training and Pheriche to avoid the trek and begin your climb acclimatization climb with our Lobuche East ascent with the rest of the Climbing Sherpa to carry all group gear climbing team. and to assist with personal gear, State of the art Base Camp setup and We feel that these altitude chambers are not tent accommodation substitute for fully acclimating properly in the Access to medical and communications mountains, that is why we take a measured, gear conservative approach, but have found that On mountain tents and food, they can be an incredibly valuable tool. They Support for a summit attempt on Mt can facilitate acclimatization and mitigate the Everest. amount of time spent in the mountains. Do you have serious time constraints and need to spend more time focusing on work, productivity, and family at home rather than tediously acclimatizing on the mountain? Many people have these concerns and that is why our “Speed Ascent” program has become so popular.
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Speed Ascent with Private Western Guided How does this program work? Climb: (1:1 max ratio) Through this program, we work with you to use Our speed ascent programs offer considerably special designed altitude chambers in the shorter itineraries by taking advantage of pre- comfort of your own bed so you can spend more acclimatization technology in the comfort of time at home with your loved ones and less time your own home before you depart. away on expedition. Also, mitigating the amount of time spent in harm’s way in the mountains 30 Day Schedule and at extreme altitudes can improve safety. The more aggressive 30 days schedule requires We use a time-tested training program in a longer pre-acclimatization period at home of conjunction with the use of a portable hypoxic 8 weeks using Hypoxico systems before flying altitude chamber to pre-acclimate your body to directly to Pheriche and joining the Western the rarefied air found on Everest. This climb Guided team already at Base Camp. cuts off about ten days from the other Everest options and joins the expedition in Pheriche 40 Day Schedule before heading up for the Lobuche East peak acclimatization climb. We will have a portable The 40 day schedule utilises a more natural Hypoxico tent sent you your residence so that acclimatization following a 6 week pre- you can begin acclimating your body more than acclimatization period at home using the a month in advance of your climb. Following Hypoxico systems. You will fly into Pheriche and your at home acclimatization schedule, meet the Western Guided team ready for an separate logistics and a helicopter from Lukla to ascent of Lobuche East Peak, giving you the Pheriche and you will begin your climb with our added benefit of an extra rotation and another Lobuche East ascent with your Private Guide. great Himalayan Peak. We feel that these altitude chambers are not substitute for fully acclimating properly in the Combined with a Private Western Guide: mountains, that is why we take a measured, conservative approach, but have found that There is no better way to ensure you stand on they can be an incredibly valuable tool. They top of Mt. Everest than by having the personal can facilitate acclimatization and mitigate the attention and guidance of a world-class private amount of time spent in the mountains. Your guide by your side throughout the entire climb, private Western guide will be one of the most but we understand many of our climbers are sought after, experienced Everest guides on the busy professionals who are pressed for time so mountain and will be there to meet you off the we have customized a Speed Ascent Program helicopter in Pheriche. During rotations, a coupled with a Private Western guide to give climbing Sherpa will help you carry your you the best of both worlds. personal gear from camp-to-camp, alleviating much of the weight burden of climbing Everest 30 Days: $129,995 USD and you will be joined by a personal climbing 40 Days: $127,995 USD Sherpa from Camp 2 on your summit bid.
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What's included in the Speed Ascent with What is Everest Executive? Private Western Guided Climb? The signature piece of our “Everest Executive” Included in this option are: model is our insulated, heated and humidified personal geodesic domes that feel more like a A highly experience, Private Western unique hotel room than a tent! Mountain Guide with prior Everest summits Featuring: Hypoxico portable altitude chamber Leadership and climbing oversight by Windows with curtains to take in the renowned expedition leaders Rolfe epic views Oostra and Mike Hamill A Queen sized bed with comforter & A personal Sherpa above Camp 2 on the pillows summit bid Table and chair to create a private Separate logistics in Kathmandu to workspace that allows professionals Pheriche and business executives to productively A helicopter flight from Lukla to use valuable downtime at base camp to Pheriche continue to manage work obligations or Full mountain expedition logistics, to simply keep up with friends and weather forecasts etc family and update social media. Flights to and from Lukla Heating System & raised, carpeted Airport transfers flooring to insulate from the glacier Accommodation in Nepal including Overhead lighting, personal charging hotels and teahouses facilities and personal humidifier Welcome dinner, food and drink Morning beverage service throughout the expedition Shoe rack Oxygen system Lobuche East peak training and If you are stressed for time, you can consider acclimatization climb combining our Everest Executive program with Climbing Sherpa to carry all group gear our the Speed Ascent option to live in luxury and to assist with personal gear, AND minimize your time away from home. State of the art Base Camp setup and tent accommodation *Please note that the Everest Executive program Access to medical and communications is non-refundable and non-transferable and is gear suitable only for single rooming. Couples can be On mountain tents and food, accommodated at an additional surcharge of Support for a summit attempt on Mt $1,995*. Everest. Everest Executive: $11,250 USD
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What is Everest Associate? Can I combine climbing Everest and Lhotse?
Our Everest Associate add on is perfect for Lhotse Climb Add-on: $18,995 USD climbers wishing to enjoy a step above our traditional service by living in incredible comfort Combining an ascent of Mt. Everest and Lhotse in a two room, insulated house tent. is a huge feat but due to advancements in oxygen system technology and our rope fixing Those that choose our Everest Associate option infrastructure, it is a reasonable possibility to will enjoy: tag 2 X 8000m summits in under 24 hours. Lhotse is the world’s fourth tallest mountain and Raised wood flooring with carpet to a huge prize in its own right. By adding a day of insulate from the glacier climbing on the descent from Mt. Everest one Single bed with comforter and pillow can feasibly tag the top of Lhotse as well by Entryway room for private gear storage veering off just below the Geneva Spur and Overhead lighting climbing the steep snow couloir that is summit Table & Chair to create a private day of Lhotse. workspace Shoe Rack If you’re really goal driven, chasing the 8,000m Morning Beverage Service peaks, or simply want to enter the record books of a tiny number of people that have completed (Please note that tent accommodations at this feat, we’re happy to help you make this Lobuche high camp and above Everest base happen. camp are double-occupancy.). Having a single room throughout goes a long way towards After summiting Mt Everest, you will rest on keeping you healthy and helping you get the oxygen at either the South Col or Lhotse high rest you need to climb strong, thus improving camp for the night before climbing Lhotse’s summit success. summit pyramid early the next morning, and dropping down to Camp 2 that same day. If this If you are stressed for time, you can consider goal interests you, we will organize logistics for combining our Everest Executive program with a Lhotse add-on for you. the Speed Ascent option to live in luxury AND minimize your time away from home.
*Please note that the Everest Associate program is non-refundable and non-transferable and is suitable only for single rooming. Couples can be accommodated at an additional surcharge of $1,995*
Everest Associate: $5,995 USD
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Who will my point of contact be during the build Can I buy extra oxygen and how much is it? up? Extra Oxygen: $8,995 USD Depending on your package will dictate who will be your main point of contact but initially All our expeditions allocate a very generous feel free contact 360 Expeditions, who will offer supply of oxygen. In general, we plan to run an you a very dedicated office crew ready to help oxygen flow of 3L/min or more while climbing, with all your questions and concerns. They will and 1L/min sleeping. With the advanced be your main point of contact in the early days. technology of our hyper-efficient, state-of-the- 360 Expeditions will then incorporate chats with art oxygen masks, this is usually more than your head guide, Sherpa and Mike Hamill. enough. We give you 11 bottles (8 for you and 3 for your Sherpa). So, long story short is you don’t need extra oxygen. The Climb However, if you can afford it we generally What are the Everest South expedition recommend purchasing extra oxygen. We highlights? consider it cheap insurance. With the extra oxygen, you can run at a higher flow rate which Watch the sunrise from the summit of will keep you warmer, allowing you to move the world’s highest peak, peering down faster on summit day and reducing your fatigue at both the Tibetan plateau and levels when you return to the South Col, all of Nepalese lowlands at the same altitude which goes a long way towards keeping you that planes fly safe. Also, if you get delayed due to weather at Climb through the famous and rugged the South Col for a day, need to turn back on Khumbu Icefall your first summit attempt for any reason, or Experience Sherpa culture and miss thread your bottle which can periodically hospitality happen, having the extra Os may save your Watch the sunrise over neighboring summit bid. giant, Pumori, from the Western Cwm Experience Puja, the pre-climb blessing, The extra oxygen option buys 3 more bottles of with our Sherpa climbers oxygen delivered to the upper mountain (we will Tour Kathmandu’s cultural sights and discuss strategy on how to best use this extra see a slice of Nepal oxygen). With the extra Os you can run high See the Himalayas from the air while flow (4 – 5L/min) throughout summit day, start flying in to Lukla to start our trek oxygen at Camp 2, and/or have a bit extra in case of delays at the South Col etc.
*Please note, extra oxygen is non-refundable and non-transferable*
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Will we be taught how to use the oxygen What are the prerequisites and how difficult is systems? to climb Everest?
Top quality, reliable oxygen tanks, masks and Difficulty: Intermediate to Advanced regulators will be provided for you on your climb and we will go through their usage in Mt. Everest is an iconic mountain in the depth at base camp so you can practice before Himalayas and the world’s tallest peak. It your climb. We typically use oxygen from Camp towers above the high Tibetan plateau to the 3 (roughly 7,300m) to sleep & climb on to the North and the lush green pastures of Nepal to summit. If you are interested in extra oxygen to the South. First climbed in 1953 by Tenzing use from C2 (roughly 6,400m) on the summit bid Norway Sherpa & Sir Edmund Hillary it is one of and to run a higher flow rate on summit day the world’s greatest adventures and the crown please let us know in advance and we can jewel of high altitude mountaineering. arrange this. Climbing Mt. Everest requires serious fitness, an ability to perform well at altitude, the mindset to be away from home for 8-10 weeks, along with the desire for rugged adventure travel. Climbers need solid cramponing skill and familiarity with glacier and fixed line climbing techniques. If you want to join this expedition but don’t have these skills we can work with you to get you up to speed prior to the climb. Please let us know how we can help!
On this expedition you will be climbing in the ‘death zone’. Beginning with an imaginary line at 8,000m the oxygen in the atmosphere is so sparse at this altitude that the human body cannot stay for prolonged periods of time. We work with lightweight oxygen systems, state of the art equipment, a refined acclimatization schedule, the best weather forecasting available and phenomenal Sherpa teams to give you the greatest opportunity for success.
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What’s the Everest South expedition strategy? How early should I commit to my climb?
Our Mt. Everest expedition meets in Kathmandu We feel that the sooner you commit the better where we obtain our climbing permits, run as it gives you more time to prepare mentally through gear checks and have a team meeting. and physically for the climb. We stay at the famous and historic “Yak and Yeti” hotel in the heart of town and use this as Climbing Everest is a huge undertaking and our base for packing and organizing gear. something that you will want to work up to consistently. I have found that people are Following our time in Kathmandu we fly to Lukla generally more successful when they commit to start the trek. We land at the Hillary runway earlier as it gives them longer to shake out any at roughly 9,000ft/3,000m. From the moment problems that may arise, arrange their home you land in Lukla you will be at altitude. It’s and work life to be away for a number of important to take it easy and let your body months, and build their fitness endurance and adjust to the altitude naturally. From here we strength up over time and thereby avoid injury make our way up the Khumbu valley staying at etc. some of the finest lodges in the region in order to mitigate the stress so you can focus on the climb. What's the best climb to prepare for Everest?
Hygiene is incredibly important to us and we Hands down we feel that Cho You or Manaslu is take many precautions to make sure our team the best, most specific Everest prep. You get an avoids getting sick. Despite this, illness can be a understanding of how your body does at fact of life in Nepal so chances are people will at altitudes over 8000m and get familiar with the least experience a stomach rumbling at some oxygen system and climbing with the Sherpa. point during the expedition.
You’ll note in our schedule that we climb Lobuche peak en route to Everest base camp. This is both a great climb in and of itself and a great opportunity to make sure your climbing skills are up to speed, but it is also part of our strategy for climbing Everest. One of the most dangerous sections of climbing on Everest is the Khumbu ice fall. We try to limit the number of trips we make through the ice fall and mitigate the amount of time we spend in it. Climbing Lobuche allows us to do one less rotation through the ice fall which makes our Everest climb safer. We see this as huge “value added” to our expeditions not only for the safety factor but also because you will climb another Himalayan gem.
Once at base camp we get settled in and use a [email protected] CLICK TO: slow, methodical acclimatization0207 1834 360 strategy to position ourselves www.360-expeditions.comfor the summit bid. Most BOOK NOW expeditions rush this process and suffer the consequences of altitude illness because of it. Once at base camp we will make three forays up the mountain to successively higher altitudes to prepare for the summit bid, with plenty of rest back at base camp in between.
Our base camp is first rate. We spare little expense making you feel as comfortable as possible. Our top-notch cooks make you the healthiest food possible with strong hygiene standards. Each of our climbers has their own tent at base camp where they can feel at home when not socializing in the group dining and hangout tents. We have a state-of-the-art communications tent and make internet available to our guests. We receive up-to-date weather reports and have a satellite phone for group use. Our set-up higher on the mountain is top notch as well.
In between acclimatization rotations we spend time training at base camp, practicing both glacier climbing skills like fixed line climbing and crossing ladders, and training with the oxygen systems to make sure you’re fully prepared for the climb ahead. To have these skills second nature before the summit bid can relieve pre- climb nerves and anxiety allowing you to fully focus on your climb. Everest via the South Col | | 8,848m
FAQ'S
Why do you choose to climb from the south What's the acclimatization process? side? Our entire expedition including the trip to base Both the south and north offer some spectacular camp is slow in order to allow our bodies ample climbing. Both have their pros and cons and 360 time to acclimate. In the Khumbu, we gain has operated on both sides numerous times. altitude quickly and this slow process will allow us to acclimate properly and avoid altitude The South side has a lot more infrastructure sickness. That means there is plenty of down which means there are more assurances time while your body adjusts. Please bring a few including helicopter access, the HRA (Himalayan books or movies on your devices and be patient. Rescue Association) medical clinic manned with This is a slow process, but it will give you a much speciality trained doctors 24/7 at base camp. If better chance at success on the climb and trek. something goes wrong, we have much higher Make sure to communicate with your guides chances of evacuating you and getting you to a directly if you are experiencing any altitude hospital in Kathmandu within hours, whereas if issues. something were to go wrong on the North Side, it is slower operation. Health & Safety
It's a long time away from home - can my family What is the risk in climbing Everest? and friends join me? The very nature of climbing an 8,000m peak is Yes, your family and friends are more than risky. Although there are risks associated with welcome to join us on the trek in to base camp climbing any mountain whether it is Kilimanjaro, and even climb Lobuche peak if they like. (Our Mont Blanc or Aconcagua, the risks on an standard treks stay a 2 nights in Base Camp 8,000m peak are considerably greater primarily before departing but we have had people stay due to extreme altitude and weather conditions. longer and this can be arranged by chatting to Physical, mental and technical preparation will us directly) go a long way towards a safe ascent. Furthermore, our Western guides and climbing Please let us know immediately if you have Sherpas are trained in the use of medical people who want to join us so that we can make oxygen, Gamow bags and specialized arrangements for them. Space in hotels in wilderness first aid equipment and medicine Kathmandu and in the teahouses is limited which we take on all our itineraries. We also during climbing season so we need to know final carry satellite phones and radios to ensure numbers asap! proper communications with the outside world and between camps. In fact, we are often the first port of call when other teams have an emergency on the mountain!
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What happens if there is a problem on the Am I likely to suffer from altitude sickness on mountain? this expedition? part 2
All our leaders are in communication with each Symptoms of severe altitude sickness may other by phone and radio. In the majority of include: coughing, chest congestion, pale cases of emergency rescue the problems can be complexion and skin discoloration, inability to attributed to slow acclimatisation or altitude walk or lack of balance and social and if so the solution is immediate descent to withdrawal. Our leaders assess each client’s lower altitudes. Our Nepal crew is very personal situation carefully. By carefully experienced in dealing with any problems that observing the client during the course of the day may arise. Our leaders have the highest our leaders are able to quickly determine the standard of wilderness first aid qualifications probable cause of their clients discomfort. and can handle emergencies to the highest level Apart from a gain in altitude further factors of competency. which contribute to the development of AMS symptoms are an insufficient intake of water or ascending too quickly. Further our leaders Am I likely to suffer from altitude sickness on understand the compounding effects of this expedition? part 1 dehydration brought on by excessive vomiting and loss of appetite and how to best allow a The likelihood of getting altitude related client to recover from exhaustion. problems are dramatically reduced on this expedition due to our carefully designed AMS might sound frightening but our leaders acclimatisation strategy. We have years of are fully trained (and highly experienced) in experience in dealing with altitude and its helping to relieve your personal symptoms and related problems and have devised an ascent provide advice on how to best proceed. strategy which caters for a broad spectrum of individual altitude adaptation. Still it is important to understand there are different types of altitude sickness and that at times altitude related problems can happen and to recognise the symptoms if they occur.
The most common of these is high altitude sickness (AMS – Acute Mountain Sickness). If you have a mild case, you may experience: dizziness, headache, muscle aches, insomnia, nausea and vomiting, irritability, loss of appetite, swelling of the hands, feet, and face, rapid heartbeat and shortness of breath with physical exertion.
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What can I do to help prevent AMS? Should I bring Diamox on the expedition with me? To help avoid AMS, following the below rules can be simple but effective: We recommend you come armed with a course of Diamox or other high-altitude drug on this Pay attention to the advice given to you expedition, though we do not recommend that by your expedition leader take you these as a prophylactic during the trek Drink lots of water or climb. We view Diamox as a treatment drug Walk slowly rather than a preventative medicine. Most Stay warm adventure medics give similar advice, however Eat well we do appreciate this can be confusing, as many GPs (who aren’t necessarily We recommend that you familiarise yourself mountaineers) do suggest taking it as a with the various affects that altitude can cause. prophylactic. During your pre-climb briefing, we describe altitude sickness to you in detail, and advise you Here at 360 we pride ourselves on designing all how to cope with it. The most important thing is our itineraries with acclimatisation front and not to fear it, but to respect it and to know how centre and this expedition has been carefully to deal with it and more importantly tell your designed to allow for your body to adjust to the leaders how you feel. altitude gradually, safely and comfortably. However, if you find that you are still having problems adjusting to the altitude (see our FAQ Is there a risk of getting HACE (High Altitude on Altitude Sickness) then your expedition Cerebral Oedema) and HAPE (High Altitude leader or medic will recommend the correct Pulmonary Oedema) on the mountain? course of action regarding taking Diamox.
The severe forms of altitude sickness, HACE and For the mountain phase, it is highly high altitude pulmonary HAPE are extremely recommended to carry your own treatment unlikely to occur on this expedition. Our leaders dose of high altitude drugs such as Nifedipine, and Sherpa team are fully trained in recognition Dexamethasone or Diamox. We advocate that of the onset of these problems and will deal with each team member carries these drugs in the them at the first sign of their development and same place (i.e. top LH pocket of your down- will not let them develop to a dangerous level. suit) so that if an emergency should arise the Expedition leader, climbing Sherpa or fellow team member can locate them easily.
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Should I take Diamox? What immunizations do I need?
It is far preferable to take Diamox if and when Make sure your immunizations are up to date. needed during the course of the expedition. If Consult your doctor, local travel clinic, or the you are already taking it and then start having Centers for Disease Control (CDC) for updated altitude related problems you are left with few information on immunizations for Nepal and options but to descend to a more comfortable China. Recommended immunizations include altitude which sadly often means that the diphtheria-tetanus (DPT), polio, mumps- summit is not attainable. measles-rubella (MMR), meningitis, hepatitis A and B, cholera and typhoid, and rabies. Furthermore, Diamox is a diuretic, meaning you will have to drink a lot of fluid to prevent Malaria shouldn’t be a problem in Kathmandu dehydration. Of course, the upshot of this is or on the climb. If you plan to travel to lower- you’ll have to pee more which means you’ll elevation areas in Nepal before or after the probably be having to get up more in the night climb, you should consider malaria and take cover behind rocks during the day. chemoprophylaxis. Another quite common side-effect is that it can cause your extremities to “buzz and tingle” including your fingers, toes and lips which can feel quite unsettling. Other side-effects can include dizziness and light headedness with loss of appetite, nausea, vomiting and diarrhoea. Although all these side-effects are manageable when you have symptoms of altitude sickness, we personally believe it is counter-intuitive to take it unless necessary.
Of course, it is totally up to you, this is just our recommendation and we’re not doctors. If you 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 you take the drug for a couple of days a few weeks before travelling so you can experience the symptoms before taking them during the trek.
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FAQ'S
Accommodation Will I be sharing a tent?
Do you offer a single room option during the No, for the majority of the climb you are not trek in guest houses? sharing a tent. We stay at the famous “Yak and Yeti” hotel in Kathmandu and in the finest Single rooming option: $1,000 USD teahouses while trekking to base camp. While at Everest base camp you will have your own tent We are happy to organize single rooming to spread your gear out and call home. There accommodations and a tea house upgrade for will be times on the mountain where you will you throughout the expedition. If you snore or need to share a tent with another climber to are easily awakened by others that do snore, reduce the number of dangerous loads the this might be a great option. We feel that having Sherpa need to carry through the treacherous a single room helps climbers stay healthy and Khumbu Ice fall. It’s also a lot warmer and safer adds a bit of comfort and personal space that when you can keep an eye on each other. can go a long way on a two-month expedition such as this. If you would like a single rooming option please let us know. Please note that tent Which hotel do we stay at in Kathmandu? accommodations at Lobuche high camp and above Everest base camp are double- We stay at the Yak & Yeti, a heritage hotel occupancy. located in Durbar Marg. The hotel is in the thriving city center of Kathmandu Valley, in a We stay at some of the nicest teahouses in the prime location that is minutes walking distance Khumbu valley throughout our trek to keep you from the former Royal Palace. Durbar Marg is a healthy and to provide you with comfort. Many commercial area with high-end shops and a teahouses offer room upgrades which may variety of food options. Our 5 star deluxe luxury include an en suite bathroom with hot shower property is 6 KM away from the Tribhuvan and more space, whereas our normal rooms International Airport, about 1 KM from the generally have a shared bathroom and shower famous tourist hub of Nepal- Thamel. for an added fee. Please note, the single room option and tea house upgrade already comes with the “Everest Executive” option if you have chosen that add-on.
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FAQ'S
What does the Base Camp set up look like? What amenities do we have during the expedition? part 1 We use North Face VE-25 tents. They’re large, spacious (the same size as a 3 man tent) and Accommodations at 5-star Hotel in extremely high quality. Inside you will have a Kathmandu thick, comfortable 15cm sleeping mattress and a Team jackets and hats for all Mt. pillow. This is placed on top of a ground cloth to Everest and Lhotse climbers keep out the wet and cold. We do offer a heated The best food on Mt. Everest – think double roomed tent under our Everest executive lemon crepes, fresh baked goods like program. To avoid you overcrowding your tent, croissants and cinnamon rolls, fresh there is a separate gear tent where you may fruit, vegetables, and meat weekly, store your climbing equipment. hearty soups, chicken cordon blue, burgers, fresh salads, chocolate cake and puddings for dessert, etc. Food is your fuel. Physically and mentally and we believe it is a vital ingredient to your success. A cappuccino machine with barista and cafe sitting area State-of-the-art oxygen systems to maximize your summit chances. Our oxygen system weight 4.5kg total as opposed to the much larger American oxygen system that weighs 8.5kg that some companies use. This 4kg/9lb difference make a HUGE difference on summit day when every ounce counts. The best weather forecasts money can buy sent to us daily to make sure you get the right weather window. Unlimited 3rd party wifi for purchase at base camp. Acclimatization and refresher climb of Lobuche East peak to avoid one rotation through the rugged Khumbu glacier (except for our Speed Asecnt programs) Heating double-walled, custom built dining tents with wooden, insulated, and carpeted floors, and upholstered and padded chairs with armrests
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FAQ'S
What amenities do we have during the What about showers? expedition? part 2 You can enjoy hot showers at Everest Base Insulted and heated Geodesic Hang Out Camp. Our Sherpa team set up a permanent Dome ‘The Big House’ with carpeted private shower tent nearby our collective floors, lounges, a movie theatre, tables campsite. Although there is no running water and chairs for doing work, and yoga our kitchen crew will be able to heat sufficient space water for you to enjoy a shower. Four full-time cooks at Camp 2 to cook food for you while you’re in that camp. Dining tents with chairs and a toilet Will my kit be safe in BC when I climb? tents at Camp 2 Hot towels infused with eucalyptus oil at Yes, your kit is safe in your tent but we do advise dinner to bring locks for your kit bags when flying A solar array with backup generator for which can be used on your bags in your tents to charging devices on international plug be doubly sure. adapters The most well-trained and highest paid Sherpa on the mountain Large sleeping tents with lush 6” thick sleeping pads that insulate from the cold and a liner on the bottom of the tent to keep out dampness. And of course, a pillow (on the standard program) Hand wash stations with mirrors in both the foyer of the bathroom and the foyer of the dining room Accommodations at some of the nicest teahouses in the Khumbu Valley A communications tent with ample charging stations A wide array of healthy and nutritious upper mountain food and comfort food to suit a wide variety of palates. A dedicated storage tent to keep your climbing gear and extra gear so you have more room in your tent Two-room toilet tents (one room for hand washing) with sit down toilets Hot showers with two rooms: one for changing and one for showering Choose our Everest Executive or Everest Associate option for many more creature comforts [email protected] CLICK TO: 0207 1834 360 www.360-expeditions.com BOOK NOW Everest via the South Col | | 8,848m
FAQ'S
Food & Water Do I need to bring my own snacks?
How safe is the food and water? We do a big Costco run for group snack and meal food for the mountain and will have lots of As in Kathmandu, once on the trail to base camp good stuff but we want to make sure everyone it is highly recommended that you stick to has the food that they need. Even people who treated rather than tap water. Properly boiled aren’t usually picky about food can get really water is available in all the teahouses and particular about what they can digest on bottled water is readily available in stores en Everest due to the extreme altitude and getting route but to reduce the amount of trash and lots of calories is hugely important. pollution in the valley we encourage you buying boiled or UV treated water from teahouses. You Gu packs, shot blocks, nuts, Snickers bars, can also bring your own water treatment cheese, etc… whatever it is that you know you solution. can eat when you don’t want to eat anything is best. Getting speciality and familiar food can be We will provide some teas and coffees at difficult in Nepal so it’s best you bring what you mealtimes but if you want sodas, bottled love from home. Also, bring a good supply of waters, specialty coffees, or drinks outside of cough drops or hard candy as you might like mealtimes we ask that you purchase them them in the dry air. We’ll have some for the yourself. team but people seem to go through them really quickly. Nepal isn’t known for its cuisine. The food on the trek to base camp can become a bit monotonous but it’s energy dense and fulfilling. Asian inspired, there is a lot of fried rice, rice- based meals, soups, omelettes etc.
Stick to meals where the food is obviously local and sourced from the valley. We stay in reputable teahouses who have a good understanding of food hygiene, so our climbers and trekkers rarely get sick. It’s ok and somewhat expected to get a slightly upset tummy as you’ll be eating food that is different to what you are used to.
At Base Camp, we have our own chefs who are incredible and take every precaution, in a full catering kitchen. They also cook Western foods, have fresh food including fruit, vegetables and meat resupplied regularly and serve a good variety.
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FAQ'S
What is the food like on the climb? Can I rent equipment for this expedition?
At Base Camp you will be served some of the We advocate the use of personal equipment best foods by some of the very best chefs, hands whenever possible. This is particular important down. for the use of boots and high-altitude clothing.
Our climbers are consistently blown away by Alternatively, things you don’t currently have the quality of food and hygiene at base camp can be hired cost effectively from our partners considering where we are in the world. Our at Outdoor Hire or sourced through our reliable head chef trains at 5 star restaurants during the contacts in Kathmandu. off season. Think lemon crepes, cheese omelettes, chicken cordon bleu, pizza, fresh fruit almost daily, fresh salads, steaks, apple pie, fresh croissants and cinnamon rolls, and moist chocolate cake. We get shipments of fresh meat, fruit, vegetable, and other supplies weekly. Dave Hahn, non-Sherpa Everest summit record holder with 15 summits said about our head chef Kumar, “A real pro. Kumar is the reason I kept climbing in the Himalayas as long as I did.”
Kit
What gear will I need?
Please review the equipment list. While all items are required there may be times when some of the items on the gear list may not be used (such as warm weather or changing conditions). The gear lists are created by the guides so that climbers are prepared to summit in any conditions.
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FAQ'S
What clothing should I wear on at the start of What do your guides and climbing Sherpa wear the expedition? on summit day?
Our leaders usually start the trek wearing long, On summit day it gets cold and temperatures of lightweight trekking trousers and wicking (non- -30C are not unusual. Typically, our guides wear cotton) shirts. Long trousers are recommended 2 sets of base layers (long johns), a fleece mid to act as sun protection. Shorts can also be layer (top and bottom) and thin down jacket on worn on the initial few days of the road trip and the torso. Over the top of this they wear a one for walks around BC and to Pumori as the piece down suit. To further ward of the wind temperature can be warm. Ensure that you chill a wind suit (thin Gortex shell) could be apply sun protection frequently. Sunglasses are considered. worn for most of the trek as well as sunhats. On their hands they’ll wear a thin layer of fleece The prevailing conditions on the trek will dictate or silk gloves over which a thicker set of gloves what you will wear: if it is cold when you leave are worn. Over the top of these two layers a the camp in the morning for a trek around BC, large set of mittens (down recommended) is then wear your base layer plus soft-shell. As worn. Hand warmers inside the mittens are also things warm up take advantage of the zipper recommended. system which most trekking clothing have and open and/or close the zips to adjust to your own Their heads are covered by a thermal “beanie” preferred temperature. If you get too warm hat or a thick balaclava and the hood of their then take a layer off. down jackets. On their feet the guides wear one thin sock and one thick sock. Foot warmers Waterproofs are needed on hand especially recommended. during the acclimatisation phase of the expedition. Mount Everest creates its own Over the top of your clothing you will wear a weather system. It is not unusual to be caught climbing harness and you will be attached to a out in an afternoon snowstorm low down on the rope for high passes/summit day. mountain. Waterproofs should be Gortex material or similar and be carried with you at all On summit day your guides will also wear snow times. goggles.
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FAQ'S
How much gear can I bring? How should I pack?
We pay for yak + porter transport for two 50lb For the trip to base camp climbers will need to duffels (1x trekking duffel which will travel with pack in two separate duffels: a base camp you and 1x climbing duffel which will go straight duffel and a trekking duffel. Climber’s base to base camp) this should be more than enough camp duffel will not be accessible while on the weight. If you want to bring more than this with trek to Lobuche en route to base camp and you, you will be expected to pay for the excess should contain all of your climbing gear weight. (crampons, axes, down suit etc) and items you won’t need until Lobuche. This amount will include excess on the flight to Lukla and then be roughly $300/duffel each way to base camp beyond the two duffel allotments. Transport is getting more expensive Your trekking duffel will contain everything you every year so please leave the kitchen sink at will need for the trip to base camp including home! (we already have those at base camp) your trekking gear, rain gear, street clothes, and Just bring what you need to be comfortable but a light sleeping bag. Trekkers will have not more than that. everything with them in one duffel. Please keep everything you will need with you such as medications and medical supplies. What will go in your trekking and base camp duffels will be covered in more detail in Kathmandu.
Pack an additional small lightweight duffel in your luggage to leave street, travel clothes and things you won’t need on the expedition at the hotel in Kathmandu.
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FAQ'S
How heavy will my pack be? Can you arrange a helicopter flight from Everest Base Camp to Lukla / Kathmandu? In general, climbing packs on Mt. Everest are relatively light. You will likely be carrying 15lbs – Many say that one of the best experiences of 30lbs (7kg – 12kg) most of the time while their entire expedition is taking a helicopter climbing and less on the trek into base camp. flight back down the Khumbu Valley and getting While climbing you should be prepared to carry an aerial view of the trek, the peaks they’ve your gear for the day and some of your been climbing and the mighty Himalayan range. personal gear for the mountain. Sherpa will It is, without doubt, one of the most scenic, carry all of the group gear and help with adventurous mountain flights in the world. personal gear where possible. Further, while people initially think they will want to undertake the 3 day, 40 mile trek back Insurance & Travel down the valley, we’ve found that after two long months on the mountain, the draw of civilisation, Will I need to purchase insurance? getting back to family and friends & enjoying that well-deserved beer can be irresistible. Yes, trip insurance is required for this program and it needs to cover the entire cost of the trip We also have climbers who wish to drop down and include trip cancellation, trip interruption, to lower altitudes part way through the medical expenses, repatriation, and evacuation expedition to supercharge their rest and for the entire length of the expedition. recovery between rotations.
Trekkers are required to have the same coverage. Unforeseen hiccups are part of adventure travel both before and during the expedition and it can be very expensive. Every effort should be taken to account for them in advance. Please forward a copy of your insurance for our records so that we can help you in the event that it need to be used during the expedition. Most insurers require us to contact them immediately.
If you require more help, please contact 360 Expeditions
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FAQ'S
What are the helicopter options from Base What are the helicopter options from Camp to Kathmandu? Kathmandu to Base Camp?
One Way Helicopter from Base Camp to One Way Helicopter from Kathmandu to Lukla*: $3,495 USD Lukla*: $3,495 USD If the fixed plane schedule does not suit you or A private helicopter from Everest base camp to the notorious weather in Lukla permits Lukla avoids the three day, 40 mile walk back helicopter flights but not fixed-wing departures, down the valley. From Lukla you will catch a you may elect to take a helicopter from Lukla regularly scheduled fixed-wing plane back to airport back to Kathmandu or vice versa. Kathmandu either that day or the following. *or Lukla back to Base Camp mid expedition Please note: If you would like to include a helicopter option in your expedition please let us One Way Helicopter from Base Camp to know BEFORE your trip so we can pre-book Kathmandu*: $5,995 USD your flight in advance and include this in your trip total. If you decide to add a helicopter flight For those that aren’t as price sensitive and who during your expedition, we cannot guarantee want to get back to Kathmandu and homeward availability. Further arranging services from the bound as quickly as possible at the end of the mountain or at short notice attracts an expedition, we can arrange a helicopter for you additional service fee of $1000 All helicopter directly from Everest Base Camp to Kathmandu. flights need to be paid in advance with no *or Kathmandu back to Base Camp mid exceptions. expedition These options do not include Medical, Evacuation and Rescue helicopters which will be organized for you in liaison with your trip insurer in the event of an emergency – this is another reason why good coverage in your policy is essential.
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FAQ'S
Are there any entry or Visa requirements? Money
Often just getting to Nepal can be the hardest How much cash should I bring? part. Once you’re on the ground it’s time to relax. Upon exiting the plane walk to the left of It is better to have more money than you need the customs area and have your passport, than not enough, while most things are covered photo, money, and visa form handy. You must on the trip once you land in Kathmandu (check pay for your visa first at the desk straight ahead what’s included/what’s not included list for and to the left before getting in the “Visa Upon details) you will still need cash. Entry” line (far left of the large room). Purchase the a 90 day for Everest and Lhotse climbers or Generally, we recommend bringing $2,000 – the 30 day visa for trekkers and Lobuche $3,000 USD plus a credit card to cover all climbers single entry Nepali visa. potential expenses including an early departure http://www.nepalimmigration.gov.np/page/vis but it is unlikely that you will need all of this. a-on-arrival The cash that you need to bring includes
What if we can't get into Lukla in time because money for visas ($100 for 1 single entry of weather? 90 day), Sherpa tip pool ($600 for climbers and It’s good to remember that we are in the $300 for trekkers), Himalaya and weather can be variable so it’s money for staff tips (customary but important to be patient. Generally, it’s no more optional) than a day or two delay. If it looks like we’ll be $200 for potential consultation and unable to get in on the plane then we’ll look at treatment by the doctors at base camp, hiring helicopters to get into a safe spot in the $500 to cover expenses for a potential valley to stay on schedule. early departure (not often, but sometimes this occurs) $1,500 – $5,000 if you think you’ll want a helicopter ride out $300 for miscellaneous expenses like non-group meals, shopping, drinks around Kathmandu and while on the trip to base camp if you want wifi, sodas, specialty coffees, bottled water, charging of devices or snacks (meals are covered),
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FAQ'S
Changing money & credit card In the Khumbu, what's not included?
Small denominations (1’s, 5’s, 10’s and 20’s) are We cover almost everything in the cost of the better and although American dollars are trip once we fly into the Khumbu valley so there accepted, you can change money into Nepali shouldn’t be too many other expenses that you rupees at change houses when you arrive. Rates need to worry about. The biggest expense is are generally about the same and I’ve never tips. encountered one that isn’t legitimate. Also, there are now quite a few ATM’s around town where The Sherpa tip pool is $600 and I will collect you can use your card to take out local cash at a that at the beginning on the climb to disperse good rate. It is much more difficult to change amongst the entire team at the end of the climb money, especially large sums, once in the including cook staff and dining staff. People Khumbu Valley. sometimes tip their individual summit Sherpa a bit more than this and it seems like people have Please let your credit card company know you been tipping their guide about 1k-2k on the will be traveling so you can use your card (and Western Guided option. The other personal not set off the fraud alert due to using the card expenses people accrue are wifi (through third in a foreign country). party operators) additional personal snacks, drinking, charging of devices & toilet paper. We suggest you bring a portable charger and pack a few additional rolls of toilet paper for the trek in.
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FAQ'S
Communications & Electronics Do we have access to a satellite phone?
What about phones & wifi? There will be a satellite phone with the team but we don’t expect to use it until above base camp. We suggest picking up a local Ncell sim card It can be made available to team members at in Kathmandu with a data package. Signal is $3/minute. If you plan on bringing your own reliable in Kathmandu & for most of the trek up satellite phone with you, you are required to the Khumbu valley it is strong enough to support register it with Nepal which costs thousands of both calls and data. Once you get to base dollars. Should you choose not to register it and camp cell service becomes unreliable, although use it anyway, you do so at your own risk. it can sometimes pick up a low signal (not enough to support data). You can buy a local Ncell sim card in Kathmandu and there is a Ncell What about charging? store close to our hotel that we are happy to show. Your phone will need to be unlocked and Given the local expense of electricity, teahouses you will need your passport to get a sim card. charge you to repower and recharge your You can get recharge cards almost anywhere. electronic devices en route to base camp. This This is by far the most affordable way of staying tends to get more expensive up the valley and a connected and getting data in the Khumbu portable battery pack is a good idea. You will valley up until base camp. need to bring an adapter. This cost is your own expense. If you’d like to use your own sim card, talk to your provider about activating your Once at Base Camp we will have power and international roaming and you should be able to power cords that fit North American plugs. tie into the local networks. Charging is dependent upon the sun or fuel for the generator so it won’t be available all the At base camp, when the cell service runs out, time but we will try to make it available enough you can connect to the wifi network and make to meet your needs. calls on facetime, Whatsapp, FB, or Skype. It is available for individual purchase which means you only pay for what you use. Please note, this is operated by a third party and we have no control over whether it works or the expense. There are also internet cafes in the bigger towns along the route to base camp to get online and third-party wifi available for purchase in most of the teahouses.
Please keep devices like laptops, smartphones and iPads waterproofed in your trekking packs so they don’t break in your duffels. You will be responsible for your own valuables.
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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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