Everest Base Camp, Kala Patthar & Gokyo Lakes

EVEREST BASE CAMP, KALA PATTHAR & GOKYO LAKES NEPAL EVEREST BASE CAMP

INTRODUCTION

The trek to the base camp of the world’s highest mountain is Everest, Lhotse, Nuptse and a distant Makalu the panorama is justifably the most popular and perhaps the greatest of all the truly spectacular and provides unprecedented vistas as an awe- trekking itineraries around today. The trek is a magic blend of inspiring reward. fascinating culture, stunning scenery and strenuous endeavour The next day we reach Everest Base Camp where we have a whole that never fails to impress. It will always be one of our most day to explore this important staging point for those heading for rewarding treks. the summit. From here we proceed to the Gokyo Valley, a stunning The trek follows a gentle acclimatisation regime with plenty of rest area close to the Everest region but hidden away west from here days. It allows us to enjoy the trek’s many unique places at our and separated by a snowy pass. The Gokyo area ofers quiet leisure. We start in the vibrant city of Kathmandu where our senses contemplation and refection, especially if you visit the serenity and will be delighted by the vast blend of religions, cultures and scenic beauty of the Five Lakes. Make it to the Fifth Lake and you are experiences. We stay in the relative tranquil haven of a centrally rewarded with magical views of Cho Oyu, the ‘Turquoise Goddess’ located hotel, so even though the city literally vibrates around us feeling as though it is within touching distance across the border a relaxing time can be found by those wanting to recover from the into Tibet. fight or those wanting to explore the city a little at a time. The majesty of Everest still graces this area and the journey to the The next day we fy to the spectacularly located mountain town top of Gokyo Ri ofers a more western view of Everest, something of Lukla (2,800m) where our trek into the Khumbu valley begins. which few others get to see and exemplifes the changing faces of We follow an ancient route that will take us through tiny villages, the mountain. Enjoy these views whilst in the knowledge that the remote valleys, impressive monasteries and over high mountain area you are in is set by the largest glacier in Nepal and possibly the passes. The views grow more spectacular daily until we are whole of the Himalaya, the Ngozumpa Glacier, one which you have rewarded with stunning views of Ama Dablam, Mt. Everest, Lhotse the opportunity to explore. and the mountain scenery of the Khumbu. This is a stunning journey that combines breathtaking mountain After a strenuous few days our eforts will culminate in an ascent vistas with exciting cultural experiences and the satisfaction of of the non-technical Kala Patthar (5,550m) from whose summit having achieved a physically demanding route. the world’s highest mountains lie, literally, at one’s feet. Mt

Itineraries These are subject to minor change depending on fight arrival and departure times, weather, group dynamics and ftness and so on, but the itinerary outlined provides an excellent indication of the trek and what you will experience.

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ITINERARY

Hiking up to Kala Patthar (5,545m) and overnight Depart London Heathrow at Zongla (4,710m)

DAY 1 DAY BLD DAY 11 DAY

Trek to Thagna (4,500m) via the Chola La pass Arrive Kathmandu (5,420m) Dinner

DAY 2 DAY BLD DAY 12 DAY

Fly to Lukla (2,800m) and trek to Phakding (2,610m) Trek to Gokyo (4,790m) BD BLD DAY 3 DAY DAY 13 DAY

Hiking up to Gokyo Ri (5,483m) and trek down Trek to Namche Bazaar (3,400m) Marhhermo (4,480m) BLD

DAY 4 DAY BLD DAY 14 DAY

Namche Bazaar (3,400m) - Acclimatisation day Trek to Namche Bazaar (3440m) BLD BLD DAY 5 DAY DAY 15 DAY

Trek to Tengboche (3,860m) Trek down to Lukla (2,804m) BLD BLD DAY 6 DAY DAY 16 DAY

Trek to Dingboche (4,300m) Fly to Kathmandu early morning BLD BD DAY 7 DAY DAY 17 DAY

Acclimatisation day at Dingboche (4,300m) Kathmandu BLD B DAY 8 DAY DAY 18 DAY

Trek to Lobuche (4,900m) Arrive UK BLD B DAY 9 DAY DAY 19 DAY

Trek to Everest Base Camp (5,363m) and back to Gorak Shep (5,153m) BLD DAY 10 DAY

Trek queries: [email protected] | 0207 1834 360 EVEREST BASECAMP EVEREST BASE CAMP KIT LIST Weight allowance on the trek is no more than 15kg for your main bag to be carried by the porter. the by carried be to bag main your for 15kg than more no is trek the on allowance Weight departing forthemountain.You canalsohire kitfrom ourpartnersOutdoorhire.co.uk kitrequirements please feel free tocontact us. Itispossible toleave bags with clean clothes etc. atthe hotel prior to kit. Itisnot anexhaustive list and there are some items which are more following luxury than necessity. the Ifyou want todiscuss any recommend We PERSONAL KIT DOCUMENTATION sure youcanfteverythinginbefore yougo make so bulky be to likely is kit your of Most Packing Bureaucratic 4 vcain n cvrg u t an to altitude of5,550m. up coverage and evacuation for your intended trip to include medical ensureappropriatehaveyou insurance Pleasenumbers. contactrelevant And details insurance travel own of Copy it willbeeasiertodividetipmoney as it may be diffcult to obtain changeSmall denominations and recommended are satellite phone calls and emergency$160tipmoneyplus anyextras funds.suchas smalldenominations. This in will mountain allow the onto for US$200-$300 c. least — Money your visaapplicationuponarrival to staple to photo passport one need monthstay; subject tochange, you will 3 for USD 90stay, month$ 1 for USD — Visa Scan of passport picture page least 6monthsbefore expiry at to tripyour of datesthe forvalid be — Passport cp o yu pspr poo is photo passport your needed foryourexpeditionpermit of copy a countriesHimalayanimpediments. For bureaucratic other and visas for this — photographs Passport Waterproof rucksack cover rucksack Waterproof and importantlyawaistbelt FAQ’s (see later), ftted essentials with shoulder straps daily your with carry capacity. Your day to day pack that you daysack Small Suitcases arerecommended not comfortable for porters or mules to carry. more and easier is it as rucksack a over recommend is bag duffel A carrying. for bag resistant without wheels but with functional straps weather soft, strong, is — 120L - 90 Bag Dufel granted on arrival, it costs $50 costs arrival,it ongranted e recommend at takeWe you Don’tshouldforgetItthis! Trek queries: [email protected] |02071834 360 — prx 0 litre 40 approx duffel bag a You will need need will You -

CLOTHING such asthisisall-important.It’s betterto Getting a good night sleep on an expedition Sleeping be toowarmthancold good look a not is mountain the on sunburn Getting altitude so the ability to cover up is essential. The weather can be extremely changeable at Head andFace 2 hotel bag expeditionyourplus the on andtravel – Padlocks plastic bag and could even simply be a heavy duty hotelintendtheyouleavekitanyatto – bag light or bag kit Small kitbag. Goodforquarantiningoldsocks of a total downpour that seeps into your like passports and iPods dry in the event fresh clothing and other important items keepthat largeplasticbags)just even — stufsacs Dry to burn withoutproperto burn protection verysusceptibletheyareyourlipsand – Lipsalve can fndasUVintensifeswith altitude – Sunblock on goodUVflters – Sunglasses from thesunanddustontrail scarf or Buf of theneck nape the and ears likeareas exposed Wide BrimmedHat– Headgear Warm the bagcleanandyoualittlewarmer Sleeping bag liner — this enhance this rating on the coldest nights of rating temperature. A silk comfortsleeping bag liner will the within functions that bag sleeping a choose and -20C to rated sleeping bag a get — season 4 Bag Sleeping reduce the heat loss from your head your to from loss heat the reduce anything balaclava, beanie, hat, Sun cream will not work oncreamwork Sunnotwill Foryouruseonkitbagfor u te ihs SF you SPF highest the buy – Essentialprotectionfor– ot sedn money spending worth — nylonrolltop(orbags Silk is best for keeping

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Upper Body Lower Body Trekking trousers – these tend to be There are many options for your upper body polyester so they dry quickly after a with some people preferring synthetic clothing 2 shower and weigh little in your pack. whilst others prefer merino wool. The ability to Consider perhaps a pair with detachable layer your clothing in diferent combinations is lower legs as an alternative to shorts key to being comfortable. Too hot: take a layer of, too cold: put a layer on. Our panel on the Softshell trousers - windproof or following pages explains the benefts of some thermal lined trekking trousers for of these important layers higher altitudes and the summit phase. Thermal leggings can still be worn underneath if necessary Base layers — Lighter weight layer that can be worn on its own or underneath Long Johns — thermal insulation for 3 other layers. Wear either synthetic the lower body or merino wool for their wicking properties. Cotton is not suitable Waterproof overtrousers – like the jacket, an essential piece of kit to stay Mid Layer — A slightly heavier weight dry and should also be Goretex for greater warmth that can be worn 2 Underwear – merino or wicking over a base layer. Fleece or merino material, not cotton. How many pairs wool are both popular you take is entirely up to you Gilet - a great low volume additional Feet layer to keep your core warm, whether down, primaloft or feece 3 to 4 season walking boots — Well broken in with mid - high ankle support Light insulated jacket — A lighter jacket such as a Primaloft or lightweight down Comfortable Trainers — for evening which can be worn at lower to mid use and to give your feet a break once altitudes is a great addition to your kit we reach the lodges offering greater fexibility with layering Trekking socks – start with lighter socks Outer layer — optional, these are very lower down, working up to thicker pairs for higher up as it gets colder. Some mobile jackets and some prefer these 5 over hardshell combinations during dry people like a clean pair every day, others weather on the trail are happy to change every other day – that’s a personal choice Hard Shell — essential waterproof, windproof kit, should be big enough Spare laces to ft over several other layers and Water and Hygiene breathable. Heavy and bulky ski jackets are not suitable for this expedition Hydration – sterilized water will be provided but it is always worth being prepared just in case you drink more than expected out on Down jacket – these provide the best the hill and need to refll. insulation, especially sitting in the tea Toiletries – everything can be purchased in houses and are worth every penny. Ask Kathmandu at the supermarket about 2 mins advice in the shop (or from us) when walk from the hotel or in one of the many buying the jacket and mention you shops in Lukla. This will cut down on your want it rated to -25C and the assistant weight for the fights to and within Nepal if will recommend the correct fll for you PERSONAL EFFECTS you are struggling to pack everything within the weight limit Warm gloves – consider liners or a light Water bottles (3 Litre equivalent) – polartec pair for lower altitudes and Camelbaks are useful at lower altitudes evenings, and a thicker waterproof pair but have a tendency to freeze up at like ski gloves for higher altitudes higher altitudes without insulation tubes, Nalgene bottles are better at altitude. We Down mitts + waterproof mitts – suggest a combination of a 2L bladder Essential for higher altitudes to be and 1L bottle or 2 x ½L bottles which worn with a liner glove underneath, and are useful for the teahouses and to put in waterpoor (and windproof) layer over your jacket for higher up the trail

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Water purifcation – Purifcation tabs CLOTHING TERMINOLOGY EXPLAINED are better than any other system Base layer — this is the layer closest to the skin and its principal function is to draw (wick) moisture and sweat away Wash kit – Keep it simple! (Toothbrush, from the skin. Wet or sweaty clothing makes you cold and toothpaste, deoderant etc. Moisturiser saps your energy as your body compensates to dry it. You useful too) can also get thermal base layers for use at higher altitudes that provide an additional insulative layer while still drawing Personal frst aid kit – blister patches, sweat during times of high exertion. plasters, antiseptic, painkillers, (See FAQ’s in the following pages) Mid layer — these are typically lightweight microfeeces or similar technology that provide varying degrees of warmth Personal medication – keep this in and insulation without being overly bulky or heavy to pack. your daypack Light insulated jacket — these are either down or primaloft Travel Towel – travel towels from the and have much better thermal properties than feece likes of Lifesystems are perfect (optional) above, they are very light and highly compressible. Worn in combination with a hardshell for wind resistance, or even Wet wipes – these are great for with your down jacket for maximum warmth. washing when shower facilities become a thing of the past Outer layer — frequently referred to as a Softshell, these should be windproof (not all are), and insulative. They are Alcohol rub – a must-have for good mostly made of soft polyester and sometimes resemble camp hygiene a neoprene fnish which makes them very mobile and comfortable to wear. While ofering a degree of weather Insect Repellent – for early stages and repellence, they are not waterproof, which is why you must once back down also have: Toilet paper – provided on the Hard Shell — These jackets (and trousers) are thin, highly mountain but a spare in your daysack waterproof and windproof and worn over all other items may be useful if you need to hide of clothing. They are your last line of defence against behind a rock between lodges harsh weather. You’ll fnd these made of Gore-Tex or Nappy or dog poo bags – only needed other proprietary waterproof yet breathable technology. to bag your toilet paper if you are Inexpensive hard shells that aren’t breathable will prevent caught short in between lodges and evaporation, making you sweat intensely and are not for keeping your rubbish tidy recommended.

EVEREST BASE CAMP KIT LIST Miscellaneous equipment Down jackets — generally made using feathers, these are the ultra-warm and insulated layer that are used when Headtorch – bring spare batteries at camp or in extremely cold environments. Those with a windproof outer fabric will provide the best insulation. Trekking Poles – these tend to be a personal preference but help with your stability and can dampen the pressure Am I ft enough? on the knees coming down hill

Camera – bring plenty of spare batteries and memory cards

Penknife

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. Extra snacks can be bought en-route if needed. Energy gels and protein bars are not suitable This trip is physically tough. Frequent exercise is necessary to prepare properly for this expedition. Regular walking Entertainment – pack some paperback mixed with training at the gym to build up endurance books, iPod, pack of cards etc as you and cardiovascular ftness is key. Expect to be able to do will have down time in the lodges 8 hour days in hilly terrain carrying a pack up to 6kg in weight with the occasional extra long day. No technical skills are needed.

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FREQUENTLY ASKED QUESTIONS and as you get higher on the trek you are likely to sufer shortness of breath and many people experience difculty sleeping. Remember that everyone on the trek is likely to be PREPARATION experiencing exactly the same symptoms, physical and mental.

How ft do I need to be for this expedition? THE WEATHER Trekkers are expected to be in good physical condition. The better your physical shape the more you will be able to handle What is the best time of year to trek to Base Camp? the demands of trekking to Base Camp. Having a good level of The optimal climbing seasons are late March through to early ftness will allow you to enjoy the expedition all the better and June when the daytime temperatures are the warmest and there increase your chances of reaching the summit of Kala Patthar. is a reduced cloud cover. Late September through to December is also good as the daytime conditions are generally cooler but Any tips on how a trekker can maximise their chances of still clear. success? The 360 training programs have been devised to be expedition How cold can it get? specifc. Use these as a guide but also feel free to contact us for The temperature at the top of the Kala Patthar can vary widely. individual advice on how to best incorporate the best suitable Sometimes it is only a degree or two below freezing, but climbers ftness program with your own lifestyle. should be prepared for possible temperatures as low as minus The idea is to increase the intensity of the exercise over 4 to 25 degrees Celsius, especially in conjunction with wind chill. 6 months before you leave for the expedition. Concentrate on On the trek expect cold mornings (sometimes frosty). An cardiovascular work-outs during the initial weeks by taking short afternoon rainstorm is not unusual at the lower altitudes. runs when time allows and try to spend at least 2 weekends a month going on long duration walks (longer than 6 hrs) carrying FOOD a rucksack of around 10kg. As you get stronger increase this rate of exercise and the duration by walking every weekend and What is the food like on the mountain? running 5km every second day. We stay in lodges known locally as tea houses and these A focused regime will not only prepare your body for carrying have basic kitchens. Apart from generators there is no minor loads but will harden your body against the big days on electricity in the Khumbu region and the food is usually the mountain itself. In addition the weekend walks will help cooked on big stoves and ovens fuelled by wood or yak break in your boots and get you used to your equipment. In dung. Despite this the range of food produced is fantastic combination this will pay dividends when you reach Nepal and the menus are very comprehensive. The majority of the because even though you can’t train for altitude your body will meals focus on fuelling the hungry trekker by providing plenty be ready for arduous days and you will be familiar with how to of carbohydrates. Pastas, rice based dishes, spring rolls and best use your equipment. pizzas are the staples. Every single ingredient is brought up either on a yak or by a porter and as such the menus get a Where do I meet my Leader? little simpler as you get to the higher lodges. Most of our Your guide will generally meet you at the airport. At the check-in midday meals are also eaten at trailside restaurants and are desk look for someone wearing a 360 logo. usually accompanied by a hot drink or two. On top of well-balanced meals clients are provided with Can I contact the others on the climb? How about the guide? cofee, tea and snacks upon arrival into the lodge and at all You can always call our ofces and one of our guides will mealtimes. contact you to discuss any aspects of the expedition. Generally Clients are invited to bring along any of their favourite snacks about 1 month before your trip departure we mail a list of other and goodie bags from home as buying additional snacks from team members to you. the lodges can be expensive. Concentrate on high energy food-stufs such as Jelly Babies to give you that little boost How out of my comfort zone will I be? on an arduous day. On a day to day level remember that you will be hunkered down in lodges at altitude. You are likely to be cold, washing I have food allergies, can these be catered for? and toilet facilities will be limited and basic, along with your Absolutely, please inform the ofce of any allergies or intolerances accommodation. Your appetite may be afected by the altitude and we will ensure that these are taken into account on the trek.

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ACCOMMODATION and radio. In addition the national operates a rescue service. This service is linked by radio to the park headquarters. In the What kind of accommodation is there on the trek? vast majority of cases of emergency rescue the problems can be The teahouses vary in their quality and style depending on their attributed to altitude and if so the solution is immediate descent location. Generally they have a communal room downstairs, to lower altitudes. Our local mountain crew are all experienced with one or two bedrooms above them. Some have shower in dealing with any problem that might arise. Our guides are facilities, some will just have a stand pipe, and there are shared either doctors or hold the highest standard of wilderness frst toilet facilities. They use a type of wood burning stove in the aid qualifcations and can handle any emergency to the highest main communal area. Other rooms are generally unheated. level of competency, rarely requiring national park assistance. There are no facilities for changing money in the teahouses. We recommend that you organise sufcient cash in Kathmandu, What happens if I get altitude sickness? your local guide can advise on this. There are diferent types of altitude sickness. Although our There is electricity in many of the teahouses at lower altitudes, acclimatisation regime ensures that everybody enjoys the best but not when you get higher and the teahouses become more possible chance of getting high on the mountain, altitude- basic. A top tip for making your batteries last a little longer is to related problems can happen. The most common of this is high put them in the inside pocket of your coat or under your pillow altitude sickness, (AMS - acute mountain sickness) Symptoms at night. Cooler temperatures drain battery life so keeping them for this generally include headaches, nausea and vomiting. It all warm will ensure they last longer. sounds quite dramatic but generally this is just the process your body naturally goes through to adjust to the higher altitudes Will I have my own room? and the reduced partial pressure of the atmosphere. For some Most altitude related symptoms manifest themselves at night. people the acclimatisation process is a little longer and harder We therefore recommend room sharing from the onset of all our than others. For our guides this is all part and parcel of trekking expeditions. Room share is always organised according to sex at relatively high altitude and ascending a 6,000m peak and and where possible age groups. Obviously if you are climbing although we asses each client’s personal situation carefully we this mountain with a friend or partner then share rooms with also further consider the compounding afects of dehydration them. If you have joined the team by yourself then it is highly brought on by excessive vomiting and lack of appetite. likely that you will be sharing a room with your pre-assigned AMS might sound frightening but our guides are fully trained (and room buddy unless prior arrangements have been made. experienced) in helping relieve your symptoms and providing advice on how to best proceed. HACE and HAPE rarely occur WATER on this trek and our guides are fully trained in recognition of the onset of these problems and will deal with them at the frst sign Where does the drinking water come from? of their development. For the frst days bottled drinking water will be used (up to In most cases AMS can be avoided by following guidelines: Namche Bazaar). At the higher lodges we will use locally sourced • Drink lots of water drinking water from streams or springs. These are usually fresh • Walk slowly being topped up from melt water above or by rainfall but we • Stay warm also increase their purity by treating the water with purifcation • Eat well tablets and by boiling it. We always ensure that our drinking We recommend that you familiarise yourself with the various water is 100% bug free. afects that altitude can cause. During your pre-climb briefng, we describe altitude sickness to you in detail, and advise you How often is fresh water available for replenishing during how to cope with it. the day? The most important thing is not to fear it, but to respect it and to Before leaving the lodge in the morning you will fll your water know how to deal with it and more importantly tell your guides bottles or camel bladder. If this runs low you will have ample how you feel. Our guides have seen every condition that can more water to replace it with. For most walking days water can occur on this trek, and they will always know how to deal with be replenished at the lunch time site. problems.

HEALTH AND SAFETY What happens if I am unable to summit due to ill-health or altitude sickness? What happens if there is a problem on the trek? Unfortunately people can get ill on the mountain. Your expedition All our guides are in communication with each other by phone leader is constantly monitoring your health and should you

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get ill with either altitude sickness or any other illness he will This list is not absolute and it is important you should see your be discussing your options with you from an early stage. GP Surgery or travel clinic for latest recommendations and to Should it become apparent that you are unlikely to be able to ensure you are up to date on necessary vaccinations. summit (without it being a life-threatening situation requiring a medivac) you will be turned around accompanied by one CLOTHING AND EQUIPMENT of our experienced Sherpas at all times until the group rejoins you. As this is outside the itinerary you would need to meet any What clothing should I wear on the mountain? additional costs incurred as a result, and that is why we insist We advocate the beg, steal and borrow principle for frst timers, on travel insurance. instead of buying brand new stuf that may never get used again. The cost of equipment is usually a major deterrent for Do I need to take Malarial drugs? people coming onto trips in the frst place. The Malaria protozoa generally do not survive over an altitude Kathmandu has hundreds of gear stores selling stuf at very of 1,500m so once we have started the trek malaria poses no cheap prices. A majority of them sell imitation clothes and threat. (Lukla is at 2,700m). When visiting the lowland regions of equipment but 360 Expeditions guides will be on hand to show Nepal or going to India it may be advisable to seek advice about you the shops selling the good quality stuf. if and when to take the malarial prophylactics. When visiting Our guides usually start the walk wearing long, lightweight these places the chances of contracting malaria can be reduced trekking trousers and T-shirts. Long trousers are by standard precautions such as sleeping under mosquito recommended as a deterrent to insects, stinging plants and nets, applying insect repellent and wearing long sleeve shirts to act as sun protection. and trousers. We advocate you visit your local doctor before Shorts can also be worn on the initial few days of the trek as departure to get the latest advice, MASTA Travel Health clinics, the temperature is usually warm. Ensure that you apply sun- or many larger local hospitals have travel clinics. protection frequently, or buy a once a day product such as P20 if you’re not very good at remembering to apply it. You advocate taking a small frst aid kit, what should it contain? The prevailing conditions on the mountain will dictate what you We advocate a little bit of self-help on the trek. If you have a will wear: if it is cold when you leave the camp in the morning blister developing for example then please stop take of your then wear your feece. As things warm up take advantage of boot and treat it before it becomes a problem. Your own frst the zipper system which most trekking clothing has - open and aid kit should contain: A basic blister kit, plasters, antiseptic, close the zips to adjust to your own preferred temperature. If sun-protection, your own personal medication (sometimes your you get too warm then take a layer of. porter might get to camp after you and if he is carrying your As we gain altitude it gets cold and daytime temperatures of -10 medication you may not be able to take it according to the to -15 C are not unusual. On summit day it can get really cold regime you are used to), basic pain relief (aspirin and Ibuprofen,) and temperatures of -20C are not unusual. a personal course of antibiotics if prone to illness etc. Foot Typically our guides wear 2 sets of base layers (long johns), powder in your socks every morning is great for preventing a thick feece layer (top and bottom) and then on the legs blisters. Generally the best approach packing your frst aid kit waterproofs whilst on the upper torso a down jacket is worn. is to include what would take on a family or personal holiday. As the wind picks up near the summit ridge our guides will put Your 360 expedition leader and/or a local porter (we call the on their windproof layer to ward of the wind chill. On their hands ambulance man!) carries a very comprehensive frst aid kit they’ll wear a thin layer of feece working gloves over the top of which contains a wide range of supplies and medications. They which a thicker set of “ski gloves” or mittens is worn. are fully trained to use whatever is needed for any emergency Their heads are covered by a thermal “beanie” hat or a thick that may arise. We advocate keeping this in mind when packing balaclava and the hood of their down jackets. On their feet the your own frst aid supplies and keeping your own FA kit as guides wear one pair of thin socks and one pair of thick. compact and light as possible. Sunglasses are worn for most of the trek as well as suitable sunhats. What vaccinations do I need? Waterproofs: are needed on hand at all times. It is not unusual The following vaccinations are recommended: to be caught out in an afternoon rainstorm low down on the • Hepatitis A trek. Waterproofs should be Goretex material or similar. On Kala • Typhoid Patthar summit day these are used as an invaluable windshield • Diphtheria to protect you against the efect of wind chill when a strong • Tetanus wind blows. • Polio

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What is the best type of footwear to use? found this weight to be ample and usually everybody can plan Because of the huge variety of terrain encountered when to take only enough clothes and equipment needed for the doing this trek it is very important to wear the right footwear. mountain. Please bear in mind that on top of your load, porters Boots should be sturdy, waterproof, insulated against cold will also have to carry a share of the food, kitchen equipment, temperatures and ofer adequate ankle support. In addition it is camping equipment and their own survival gear. highly recommended that your boots are well worn in to prevent Inside the porter bag should be a change of clothing, your blister formation. A wide range of boots are on the market and clothing for higher up the mountain, a sleeping mat (thermarest), further advice as to which brand names are available can be sleeping-bag, personal toiletries etc. (see equipment/clothing found online or at your local gear store. When in-store try lots of list). Also take a pair of light footwear to wear at camp at night boots on, use the ramps in the shops to test their traction, make (crocs etc.) and consider bringing a book or playing cards. sure they are comfortable as you will be almost living in them for days on end and they are very important. Are down jackets necessary? To do this trek it is not necessary to buy technical boots with They are highly recommended and are worth their weight crampon clips as crampons are not used at any time unless you in gold on summit day. Our guides wear them every evening plan to progress to bigger things. above Namche Bazaar. A layer system comprising of several layer of base layers, What clothing and footwear is appropriate when staying in feeces, jumpers and a thick coat will just about sufce on the the Tea houses and lodges? climb but nothing beats the efciency of a good down jacket There is no electricity above Lukla and lodges are heated by a (especially when topped with a water proof layer). pot-bellied stove fuelled with either wood or yak dung. These provide adequate warmth for the dining rooms but are not How warm does my sleeping bag need to be? connected to the bedrooms. A thick feece or light down jacket Sleeping bags should be rated within the -15C comfort zone. provides adequate warmth for inside the buildings. From the frst camp upwards it is not unusual to experience For footwear we suggest using either trainers or crocs. It is nice frosty nights and a good nights sleep is important to give you the to get out of your trekking boots and to have something light to best chance to climb this mountain. Ensure you get a sleeping wear for the evenings. bag that has this temperature rating at this comfort zone rather then as its extreme zone. Our guides take sleeping bags rated How much will my pack weigh during the trek? to well below -20C to ensure that they are warm at night. A 3 A daysack is worn by the climber at all times during the trek. season sleeping bag can be enhanced by using an inner silk The content of this is mandatory and should include: a feece or feece bag (or similar). The idea is to be as comfortable and (for when taking breaks or weather changes); a full set (top and warm as possible for the night and henceforth to ensure plenty bottom) of waterproofs; sufcient water for the day; snacks; of sleep for the arduous days ahead. camera equipment; personal medication and a head torch. It is important to remember that down sleeping bags work by Your day-to-day rucksack will weigh no more then 3 – 4 kilo’s your own body heating the down that’s inside the bag. Once and a rucksack of around 40L capacity will more than sufce. you have warmed up the bag the down will retain the heat and This rucksack can be flled to the brim with extra stuf when you ensure that you sleep at a temperature that’s your own body check in at the airport. Our guides put their down jackets or a temperature. For best results it is best to wear as little as possible thick feece and a pair of mountain socks in this bag to free up when inside your sleeping bag. Our guides will often only wear space in their hold luggage. a set of thermals in their bag. It is important for the bag to trap It is important that your day sack has an adjustable waist belt the heat. By wearing multiple layers of clothing your clothing will to transfer the weight of your daily load onto your hips and trap this heat and your bag will not function properly. from here onto your legs (strongest muscles) to do most of the carrying. Another handy feature would be a compartment in What clothing is suitable for when we come back from the which to ft a Platypus / Camelbak. mountain? Kathmandu is at a relatively low altitude and daytime What do the porters carry? What is the correct porter temperatures are warm. When in Rome do as the Romans. weight? Shorts and T-shirts are fne to wear during the course of the day. Your porter bags should be of a soft material dufel bag or at a Evening wear generally tends to be casual with long trousers push a rucksack variety and should not be a suitcase or hard- and casual shirt appropriate for all hotels and restaurants. bodied metal case. Furthermore they should weigh around 15 Nepalese are generally quite conservative in their dress code kg when packed for the trekking phase of the trek. We have and are generally well dressed despite their situation in life. Your

Trek queries: [email protected] | 0207 1834 360 EVEREST BASE CAMP

town and party clothes can be left in a safe lock up at the hotel Money: am I correct in thinking we only need to take US and do not need to be taken up the mountain. Dollars with us? US dollars are readily recognised and are easily converted to What other gear will I need? the local currency. Upon arrival there will always be a bureau de Please review the equipment list. While all items are required change at the airport. These provide a better rate of exchange there may be times when some of the items on the gear list may than your hotel. Buying gifts or small goods such as drinks or not be used (such as warm weather or changing conditions). snacks with small denomination US dollars is not a problem. Getting change for a $20 bill when buying a $1 coke will be a Is it possible to rent equipment before I go? problem. Larger bills are good for tipping your porters at the end It is also possible to hire clothing and equipment before you of the expedition and a sufcient amount should be carried with leave from our partners Outdoor Hire (www.outdoorhire.co.uk) you. Your 360 leader will remind you in the pre-expedition brief where 360 Expeditions has a 6,000m peak kit list set up and of the correct amount to take on the trip with you. you can pick and choose hire items from this. We recommend that you buy your own boots which are worn in prior to the trek. What additional spending money will we need? The amount of money you will need depends on how many Do we need a travel adaptor for the plug sockets in the presents you wish to buy or how much you have to drink when hotel or are they the same as UK? you come of the hill. As a basic rule of thumb $250 should The voltage is 220v / 50Hz like the UK. Rectangular or round be more than adequate for any post expedition spending. three-pin plugs are used. It is possible to recharge your Nepal is a relatively cheap place and when indulging in the electronic items and batteries for a small cost at all the lodges. local custom of haggling goods can be bought for very good value for money. Your 360 leader will be happy to point out the FINANCE relative bargains and the suitable prices and where to get the best value for money. The only cash you’ll need to consider When is the money due for this expedition? What kind of taking with you on the mountain is the local crew tips which payment do you accept? are presented to them before we leave Lukla (see above) and Generally speaking deposits are due upon booking to secure for any additional snacks and soft drinks you wish to purchase your place as we need to book the international fights well from the Lodges encountered en route. Additional supplies can in advance. The full amount should be paid 4 months prior to be quite expensive though as all this is brought in by porters. departure. However having said this our aim is to get you to the top of Kala Patthar and we understand that everyone’s personal FLIGHTS AND INSURANCE fnancial situations can vary. Please contact our friendly ofce crew to discuss a suitable Do I need to book my own fights to Nepal? payment plan should you fnd raising the funds to be difcult. 360 Expeditions will be booking fights on your behalf. We We have been in your shoes and go by the motto of where provide confrmation of fight times and departure terminal there’s a will there’s a way. approximately eight weeks before your departure date. Please be aware that fight schedules are subject to change. Please What is your cancellation and refund policy? ensure that you have checked fight details before setting out. Please read our terms and conditions careful before you depart. 360 Expeditions highly recommends trip cancellation insurance Do I need special travel insurance for the trek? for all expeditions. Due to the nature and heavy costs of You must carry individual travel insurance to take part in the government and operator permits we must adhere to a stringent trek. We cannot take you on the mountain without proof of refund policy. insurance. For Kala Patthar you will need insurance that covers you for trekking to an altitude of 5,500mm. How much do we tip our local crew? Your insurance details are requested on the booking form, Our local crew work extremely hard to ensure that your however this can be arranged at a later date. 360 Expeditions will expedition runs well. Although tipping is not compulsory once be requesting your insurance details 8 weeks before departure. someone sees how hard the crew works and realises the minimal amount of money they get paid relative to us, tipping ENTRY INTO THE COUNTRY will seem the least they can do to say thank you. As a general rule we suggest around $160 per client for the entire local crew My passport runs out 3 months after the trek, is this OK? to be shared amongst them. For the leader this is your call. Your passport should be valid for 6 months after the date the

Trek queries: [email protected] | 0207 1834 360 EVEREST BASE CAMP

trek starts. If it runs out before you may be refused entry. It is believed to inhabit every mountain, cave, and forest. These have also advisable to have a couple of photocopies of your passport to be worshiped or appeased through ancient practices that in case of loss. have been woven into the fabric of Buddhist ritual life. Indeed, it is almost impossible to distinguish between Bon practices and Do I need a visa for Nepal? Buddhism. Visas are compulsory for entry into Nepal for all foreign Sherpas are highly regarded as elite mountaineers. They were nationals. Although these can be acquired relatively easily at the immeasurably valuable to early explorers of the Himalayas, border (Kathmandu international airport and all land borders) for serving as guides at the extreme altitudes of the peaks and a fee of $40 USD, we recommend that you contact your nearest passes in the region, particularly for expeditions to climb Mt. Nepali embassy to avoid queuing, unnecessary delays and Everest. potential clearance issues. Today, Sherpa is a term often used casually to refer to almost any guide or porter hired for mountaineering expeditions in the Embassy of Nepal in the UK Himalayas. Sherpas are renowned in the international climbing 12A Kensington Palace Gardens and mountaineering community for their hardiness, expertise, London, W8 4QU and experience at high altitudes. It has been speculated that a Tel: 0207 229 1594 /0207 229 6231 / 0207 229 5352 portion of the Sherpas’ climbing ability is the result of a genetic adaptation to living in high altitudes. COUNTRY INFORMATION Climate NEPAL Daytime temperatures in Kathmandu will be warm and can Nepal, ofcially the Federal Democratic Republic of Nepal, is reach as high as over 30°C. On trek the daytime temperatures located in the Himalayas with a population of approximately 27 can warm to over 20°C when the sun is out. At higher elevations, million. Bordered to the north by the China, and to the south, if there is little sun or during evening, temperatures can be well east, and west by India and across the Himalayas lies the Tibet. below freezing. A monarchy throughout most of its history, Nepal was ruled by the Shah dynasty of kings from 1768, when Prithvi Narayan Currency & money changing Shah unifed its many small kingdoms. However, a decade-long Nepalese Rupee - this can only be obtained in Nepal. Civil War by the Communist Party of Nepal and several weeks Currency equivalent to approximately £300 should be sufcient of mass protests by all major political parties led to elections for the duration of your stay in Nepal. This will include enough for a constituent assembly in May 2008 which overwhelmingly to cover tips for the whole trip. favored the abdication of the Nepali monarch Gyanendra Shah It is recommended that this currency should be brought in US and the establishment of a federal multiparty representative Dollars or a mixture of US Dollars and Pounds Sterling. democratic republic. Kathmandu is the nation’s capital and the country’s largest city. Tips Kathmandu Valley itself has estimated population of 5 million. Although not obligatory, these will be much appreciated by the Nepal has a rich geography. The mountainous north has eight of local staf and your 360 Leader. the world’s ten tallest mountains, including the highest point on As a guide we recommend tipping $10 per day of trek for the Earth, Mount Everest, called Sagarmatha in Nepali. It contains local staf and whatever you feel you want to give for the 360 more than 240 peaks over 6,096 m above sea level. The fertile Leader. and humid south is heavily urbanized. Shopping The Sherpa People You have a day in Kathmandu before the trek begins which will The Sherpa people are the predominant ethnic group living give you plenty of time to pick up souvenirs. You will be able to in the eastern Himalayan region of Nepal. In 2001 there were leave any purchases safely stored at the hotel in Kathmandu. approximately 150,000 Sherpas in Nepal. Their language is a variant of Tibetan. Sherpas belong to the Nyingmapa, the “Red Local Time Hat Sect” of Tibetan Buddhism. Allegedly the oldest Buddhist GMT + 5 hours 45 mins sect in Tibet, it emphasizes mysticism and local deities shared by the pre-Buddhist Bon religion, which has shamanic elements, Electric Voltage and plugs in addition to Buddha and the great Buddhist divinities. The 220 Volts / 50 Hertz Nepal uses both round 2 pin and round 3 Sherpa also believe in numerous gods and demons who are pin plugs

Trek queries: [email protected] | 0207 1834 360 EVEREST BASE CAMP

To begin 6 months prior to the expedition MONTH ONE wherever possible. 2 x 30 mins weekday walk 1 x 1 hour weekend walk 1. CVS: Cardiovascular exercise which is low 1 x 10 mins CVS impact such as swimming, cycling, cross trainer, or rowing. 1 x 30 mins weekday walk 2 x 1 hour weekend walk 1 x 10 mins CVS 2. Weekend walk should be done over undulating terrain. Only a light rucksack needs to be carried. MONTH TWO 2 x 45 mins weekday walk 3. For specifc exercises it is worth doing static 1 x 2 hours weekend walk squats and heel raises on a regular basis to 2 x 10 mins CVS improve leg muscles prior to the trip. Static or squats are especially useful to help protect the 1 x 45 mins weekday walk knees. Please remember that it is still important 2 x 2 hours weekend walk to have a well balanced workout using a variety 2 x 10 mins CVS of muscle groups. MONTH THREE 4. It is worth winding down and resting in the 2 x 1 hour weekday walk week leading up to the trip, doing several light 1 x 3 hours weekend walk walks to keep things going. 2 x 15 mins CVS TRAINING PROGRAM or 5. When walking going at a pace of a brisk walk 1 x 1 hour weekday walk with a light sweat and enough to feel breathless 2 x 3 hours weekend walk 2 x 15 mins CVS is recommended

6. During the program, rather than step up MONTH FOUR 3 x 1 hour weekday walk suddenly each month it is better to build up 1 x 4 hours weekend walk gradually each week so there isn’t a large 3 x 15 mins CVS transition or 2 x 1 hour weekday walk It is important you seek medical advice prior 2 x 4 hours weekend walk to starting any training program, especially if 3 x 15 mins CVS you are not used to regular physical exertion. MONTH FIVE 3 x 1.5 hours weekday walk 1 x 5 hours weekend walk 3 x 20 - 25 mins CVS or 2 x 1.5 hours weekday walk 2 x 5 hours weekend walk 3 x 20 - 25 mins CVS

MONTH SIX 3 x 2 hours weekday walk 1 x 6 hours weekend walk 3 x 30 mins CVS or 2 x 3 hours weekday walk 2 x 6 hours weekend walk 3 x 30 mins CVS

Trek queries: [email protected] | 0207 1834 360 360 employs only the very best leaders in the industry. We know from personal experience that these remarkable individuals can make or break an expedition. All our 360 Leaders bring considerable knowledge, enthusiasm and expertise to every expedition. As well as being your guide, comfort and support, our Leaders have an extensive range of abilities such as in depth wilderness frst aid and survival skills, but equally importantly they have a dedicated and caring attitude towards you. Your success is their success. Many clients leave their comfort boundaries while out in the feld with us, emotionally and physically. You will always have the utmost support from your leader and the whole 360 team.

Our attention to detail doesn’t just stop with our 360 leaders and local teams. Our ofce staf have a huge amount of travelling and feld experience themselves, which helps them understand what you want from your trip. Everything from comprehensive, yet salient and common sense information prior to your trip, to ofering knowledgeable advice and support when necessary, to liaising with you and listening to your thoughts and feedback after you return.

+44(0)207 1834 360 360-expeditions.com