News from Nepal

Made it through the last biggish weekend of training, again it seemed to be a bit of an effort - had a bit of a tummy bug still over the weekend, but managed pretty much everything.
Was quite excited on Friday though, I got email from Racing The Planet regarding Nepal and the first bit of info that they are releasing.

Check it out.


Several from the management team recently returned from Nepal where a final review of the course and logistics was completed. We were together with our local course manager, Karma Sherpa, who has summited Mount Everest three times - you can read an interview with Karma Sherpa here. The course is spectacular winding through small Nepalese villages, alongside stunning rivers and steep hillsides, all in the shadow of the world's highest peaks.

Below are some notes on various aspects of the course, advice for your training and preparation, and some recommended equipment.

Altitude
The course is not planned to exceed 3,200 meters / 10,500 feet above sea level at any time; however, there are many climbs and descents. One campsite will be at 3,200 meters / 10,500 feet. The course will start and finish very close to Pokhara, which is only 800 - 1,000 meters / 2,600 - 3,200 feet above sea level (lower than Kathmandu), and the lowest part of the course.

Temperatures
Daytime temperatures are likely to be in the region of 20-30°C / 68-86°F. At night it will regularly go below 5°C / 41°F and could get as low as -5°C / 23°F (although 0°C / 32°F is what we expect). While the daytime temperatures are not too high, do not forget that the risk of sunburn at altitude is still a concern. Be sure that your sunscreen and sunglasses provide suitable protection from UV rays. We also recommend that cover your skin with a long sleeved top and have your neck covered (e.g., legionnaire cap or a Buff in conjunction with your cap). Your clothing should, where possible, have UV protection included.

Terrain
The terrain is varied with narrow paths, steep steps, slopes, grassy areas and jeep tracks. Much of it is up and downhill but there are a few flat sections which are run-able. You will be crossing many rivers on suspension bridges that are characteristic of Nepal - these can sometimes be located high above the ground (one, in particular, is 250 meters / 820 feet long and 150 meters / 490 feet above the valley below). The footpaths going up and down the mountains are generally made by the local people - they can be uneven, shallow (i.e. only a small area to put your foot) and slippery.

Training Tips
If you have not started to prepare already, we recommend that you do so soon. It is suggested that you carry as little extra weight as possible, either in your pack or on you, to help with the hills. We also suggest that you include, if you have not already, hill training and steps into your training plan.

Training Camps
RacingThePlanet, The Outdoor Store, offers training camps and personalised training plans specifically designed to prepare competitors for RacingThePlanet events. The next training camps will take place on 16-17 April 2011 and 21-22 May 2011 in Hong Kong. You can sign up for the training camps or purchase individualised online training packages through The Outdoor Store. We will also likely be offering a training camp in the United Kingdom later in the summer.

Equipment to Consider Specifically for this Course
Compression Tights / Socks - the large amount of time spent going up and down hills will take its toll on your calves and thighs. Compression garments can help to minimise muscle fatigue. Read our expert article on compression garments to understand more how these can help, including the ways in which compression can reduce the effects of delayed onset muscle soreness (DOMS). There is a wide range of compression garments to choose from, including the brands CWX, Skins, 2XU and Zensah.

Trail Shoes with a good grip - slippery surfaces on steps and other parts of the course mean that a shoe with good grip is important. Trail shoes are recommended with Gore-Tex or non-Gore-Tex. Montrail and Innov8 both have models with good grip, such as the Mountain Masochist.

Powerful Head Torch - when on the course in the dark, it is very important that you have a strong head torch with new batteries. This is even more important than at a 4 Deserts event as the course can be difficult to navigate in the dark. Suggested head torches include Petzl Tikka Plus and Princeton Tec EOS. Smaller head torches, such as the E-Petzl, are not suitable.

Waterproof Bag - while rain is not expected during the event, the course is located in a region that does receive rain and snow melt -- anything can happen, and the last thing you want is a wet sleeping bag. It is not compulsory, but we do suggest bringing a waterproof bag. There are options for very lightweight bags, such as the Sea-to-Summit Ultra-Sil Dry Sack or Outdoor Research Durable Dry Sack.

Warm Hat - temperatures are expected to get as low as 0°C / 32°F at night, in particular at the higher altitude campsites. It is important that you bring a warm hat (a fleece hat is recommended) in addition to the cap you will wear for sun protection during the day. Note that a Buff cannot serve as a replacement for a warm hat. Some examples of warm hats include Icebreaker Pocket 200 and Mountain Hardwear Micro Dome.