PHYSICAL EXPECTATIONS:

This is an advanced hiking trip, and we recommend that travelers have a high level of fitness and agility, with some experience backpacking or hiking full days with a pack. Some days we will walk up to 17 km (10 miles) throughout the day on steep, rocky trails. The highest elevation we will reach is at the top of Mount Ras Dashen at 4,553m (14,938 feet). We recommend starting a training routine that includes hiking or backpacking, in addition to your regular fitness regimen. Travelers with knee injuries may wish to consult with their doctor before registering. For the most satisfying experience, and in fairness to your fellow travelers, please note that this trip requires the following abilities:

– Walk at least ten miles without difficulty on uneven surfaces
– Spend extended periods of time on your feet
– Climb multiple sets of stairs without assistance
– Keep pace with an active group of travelers
– Able to carry a 10 pound load on your back
– Flexible and positive attitude in the case of sudden changes to the itinerary or weather – expect the unexpected!

Accommodations during the Simien Mountains Trek will be in tents. There will be pit toilets and no running water in the camps. The hotels before and after the trek are three- and four-star accommodations.

A physician’s form is required for participation in this trip and it can be downloaded here. Please return the signed forms to Megan at megan@elevatedestinations.com by August 15th, 2019.

If you have questions about whether this trip is right for you, feel free to email Megan at megan@elevatedestinations.com.

TRAINING:

The Simien Mountains are not the tallest mountain range, but the altitude is significant and, therefore, the trekkers should plan a fitness and training routine to prepare in advance of the climb. A solid and organized training plan will allow you to better prepare for the climb and give you more opportunity to enjoy yourself when you’re on the mountains. Climbing mountains for several days is a long slow grind but provided you have the determination to do just one more step even when you are tired we can help you get to the top.

If you are comfortable walking for 6-7 hours with an ascent then you are certainly fit enough to succeed. Similarly, if you can do a full hour spinning, a vigorous aerobics class or can jog at a decent pace for 45 minutes then there is no reason why you can’t climb the Simien Mountains. During the climb, the elevation and distance will vary.

Depending on fitness, we recommend a 3-6 month training plan. Your hiking practice will help, but we also suggest running 6-12km three times a week. If you’re using a treadmill remember to set a slight incline. The physical training plan should be a good mix of stair masters, uphill treadmill climbs and breathing exercises. You should alternate days using the stair master and the treadmill, but do these exercises with around six kilograms of weight on your back. Go for the machine settings that will provide hill simulations and don’t forget to practice your breathing as you go.

TIPS FOR TRAINING:

• The best training by far is to practice hiking. Whether this is two to three hours walking locally or full days away on your nearest hills, you just need to clock up lots of hours on your feet as more than anything else it is just walking every day for 7 days that people find tiring. And the best cure for this is to have spent lots of hours just walking.

• • Hiking practice allows you to understand the stress your joints will be put under and how well you can deal with this – and also break in your hiking boots! Start with a comfortable distance that suits you and slowly try to work your way up to a 5-6 hour trek (if your schedule allows).

• Cardio/Aerobic Training. Aerobic (or cardio) training will be a key factor in allowing you to climb for several hours at an altitude. Aerobic exercise builds up your cardiovascular system allowing you process limited oxygen in a more effective way. This is key for Simien Mountains as it is a long distance exercise at altitude which will give the body less oxygen per breath. Aerobic exercise, unlike anaerobic exercise, requires oxygen for elongated periods of time. Examples of aerobic exercise would be lane swimming, long-distance jogging, walking, and cycling.

• Don’t rush up the mountain! Trying to ascend too quickly is a huge mistake. Because of the altitude, your body needs time to adjust – no matter your fitness levels! However, having a good cardiovascular system will help with this, but it won’t prevent it. We recommend putting the slowest hiker to the front of the group.

• Strength Training: Any climbing training plan should also include strength training. Although not as important as your aerobic training, strengthening your upper body, core and, in particular, your legs, will greatly increase your chances of success. You’ll be on your legs at least 6-7 hours a day. Building upper body and core strength is also crucial as you’ll not only be standing for hours, but you’ll also be carrying your day pack. Some suggested exercises:
  • Squats
  • Front and reverse leg curls
  • Lunges
  • Step aerobics

Remember when doing these exercises to keep watch of your technique. Exercises done with poor technique will more often than not harm you instead of help you.

• • Recommended exercises to strengthen your upper body and core:
    • Shoulder presses
    • Back and shoulder flyes
    • Sit-ups
    • Kettle-bell rows / swings

• Remember to stretch after all exercise sessions. Increasing flexibility will allow your body to recover more quickly overnight after trekking all day. Many sports injuries occur due to poor stretching. This is particularly true on mountains where repetitive movements over tough terrain put a lot of stress on joints and muscle. To loosen your muscles and increase suppleness we recommend adopting a regular stretching regime. Spend 10 minutes every morning stretching your main muscle groups.

• Mental Stamina: Just as important as physical stamina is mental stamina and attitude. Sometimes, some experience a point where they would want to just head back down the mountains. Keeping a positive attitude and digging deep to push through is incredibly important and a valuable skill. Training your mental stamina is no easy thing, but there are ways to accomplish it. You essentially need to construct an activity that pushes your body to what it thinks is its limit, then you need to push past that to reach your goal. A great way to achieve this is long distance running.