Everest Base Camp Trek

Itinerary

Day 1: Arrive in Kathmandu
Day 2: Drive to Manthali and overnight stay
Day 3: Fly to Lukla and trek to Phakding
Day 4: Phakding to Namche Bazar
Day 5: Acclimation Day in Namche
Day 6: Namche to Phorste Tanga
Day 7: Phorste Tenga to Pangbouche
Day 8: Pangbouche to Dingbouche
Day 9: Acclimatization at Dingbouche
Day 10: Dingbouche to Labouche
Day 11: Hike to EBC and overnight at Gorakshep
Day 12: Ascend Kalla pather and Thugla
Day 13: Thugla to Tengbouche
Day 14: Tenbouche to Monjo
Day 17: Monjo to Lukla
Day 18: Fly to Kathmandu
Day 19: Sightseeing in Kathmandu
Day 20: Departure from Kathmandu

Important Info

Reserving a Trip
We make preparing for your trip easy! Our area managers are here to help—from choosing the right trip and checking availability to reserving your place to stay. Our office manager will normally be your single point of contact. They will oversee all of your arrangements, answer any questions that you may have, and help you prepare for the adventure of a lifetime.

Choosing Your Trip
We suggest that you read the trip information to choose the right adventure for your ability level and interest. Trip information is available for on each page or can be sent to you via fax, email or mail. Our office manager can answer any questions you might have and they would be happy to refer you to someone who has traveled with us before for a reference.

Reserving Your Place
Early reservations are recommended since group sizes are limited and airlines often sell out of their best fares many months in advance. Once you have submitted your reservation request with us, one of our travel consultants will contact you the following business day to confirm your arrangements and will charge the initial deposit to your major credit card (Visa, MasterCard, or American Express). You can then download a trip application (in PDF format) and send it to us by mail with two recent passport photos. If you have any questions, please feel free to call us at 303-507-2530. Our office hours are Monday through Friday from 8:30AM to 5:00PM Mountain Time.

Upon receiving your deposit, we will send you a confirmation letter, a detailed trip itinerary, visa information (if required), a travel insurance application and a pre-departure information booklet with a recommended equipment list, suggested reading list and general information needed to prepare for your trip. Our experienced staff is happy to assist you in your preparation for your adventure with us.

Dates & Pricing

Price includes:
All ground transportation including airport pick up and drop off
All necessary government permits and national park fees
All sightseeing fees noted in the itinerary
3 nights in a Kathmandu hotel
Domestic airfare
All accommodations
Guides and all necessary potters
3 healthy meals a day (breakfast, lunch and dinner)
All hot beverages such as coffee and tea
All airport taxes
Waterproof duffel bag
Hiking t-shirt

Price does not include:
International airfare
Visa fees and travel insurance
Any medical costs
Gratuities for staff
Meals in Kathmandu
Alcoholic beverages, laundry and showers

Training Tips

1. Buy your boots early and start hiking and training in them. I can't stress the importance of this enough. You want to have your boots broken in weeks or months before your trek. Go to a reputable good gear shop where they can help fit you for the ideal, high-quality boot and then start wearing them everywhere! Trust me, you don't want to suffer blisters on the trek because you skimped on boot preparation. Wear them around the kitchen, to work and then to train in.

*Buy your boots early and start hiking and training in them.
2. When you trek in Nepal, there are going to be hills and steps to climb (no surprises there), so make sure your training isn't all on flat ground. Find trails with steep sections and/or steps to climb. If you don't have any steep trails near home, jump on a stair-master at the gym. (Wear your boots) You may have 4, 5, 6 or more hour days so, you will benefit by gradually working up to longer days in those boots and with a pack. A long 3-4 hour hike, once a week starting 2 months before the Trek should give you a good base of fitness so that you will enjoy each day of trekking. (For the October Trek, start in August. For the March Trek, start in January)

*At least one long 3-4 hour hike, per week, starting 2 months before
3. Any type of cardiovascular conditioning is good training for Everest Base Camp. Your days will be spent walking rolling hills with a small pack. Some days will have tough up-hills so the more training the better. Up-hills at higher elevation will inherently feel more exhausting. Shortness of breath at altitude is the toughest thing to train for. The key will be taking it slow. Running, rowing, cycling, and walking up-hills are all a great way to build your endurance. Mix it up and choose the exercise you enjoy the most. Progression is important so start out easy and work up to 3-4 times a week of 30-45 minutes of moderately strenuous cardiovascular workouts.

*30-45 minutes of moderate cardiovascular, 3-4 times a week
4. Strength Training is always beneficial and having strong legs and back will make the hiking and carrying your pack easier. A 30 minute total body workout 2x per/week is sufficient with maybe a little more focus on your legs and back. You could add this on the same days as your cardio or you could do it separately, depending on time. There are lots of options for a good strength workout but here are a few basic exercises that would work well for the Trek. 1-2 sets of 12-15 reps.

Squats
Lunges
Leg Extensions
Leg Curl Machines
Seated Pull-Downs (for the back)
Seated Row (for the back)
Crunches or Abdominal workouts

*30 minutes total body workout, 2 times a week

Gear List

Recommended Trekking Gear List
The items listed here are essential to have for the trip but there are a few "nice to have" optional items that are also listed. Please feel free to reach out for additional information or recommendations.

First Layer Clothing
Base layer top (2) - 1 synthetic for day, 1 for night (can be cotton for comfort)
Base layer bottom (1 or 2 synthetic)
T-shirts (2 or up to you)
Mid-layer long sleeved shirt (1 or 2 synthetic material like polyester or polypropylene)
Hiking shorts (2 pairs - synthetic or cotton)
Underwear (breathable, how many is up to you)
Travel clothes to wear around Katmandu before and after the trek (these can be left at the hotel in secured storage)

Outer Layer Clothing
Fleece jacket, soft-shell jacket or wool top
Soft-shell long pants or trekking pants
Gore-Tex or other breathable waterproof jacket
Gore-Tex or equivalent breathable waterproof rain pants
Down Jacket - synthetic is ok, must be very warm and puffy for night, camping, and rests (if you tend to get cold easily, get a warmer, heavier jacket (temps could range from 0-30 degrees)
Wool or fleece hat
Buff
Waterproof gloves (softshell)
Warm mittens (for colder nights)
Optional lightweight gloves (glove liners)
Sun hat (baseball cap, safari hat, something to keep the sun off)

Gear
Small daypack (30-40 liter) - an internal frame backpack is best and bookbag types are not recommended (there are many quality brands to choose from including Osprey, Deuter, North Face, Gregory, Red Fox, to name a few)
Sleeping bag - down or synthetic 0-20 degrees (Fahrenheit)
Sunglasses 100% UV (glacier type that wrap around and give more protection to the eyes)
Headlamp (small LED models with spare batteries)
SUNSCREEN: waterproof, SPF 30 or higher, broad spectrum (2-3oz tube)
Sunscreen lip balm, SPF 15 or higher
2 water bottles (1 quart Nalgene bottles are best)
Pocket knife (e.g., a Swiss Army Knife - very handy!)
Trash bags (3 - for separating out your dirty laundry and organizing)
A large expedition bag will be provided by SMA upon arrival in Nepal. You can use your own expedition bag or luggage to carry your items over there, then borrow the SMA expedition bag.

Personal Items
Toiletry kit to include:
Toothbrush
Toothpaste
Small soap (1- 2 oz. plastic bottle of something like Dr. Bronner’s soap)
Shower towel
Shampoo
Glasses or contacts, as needed
Any necessary medications
3 zip-loc bags (1 large for a notebook, 2 any size for miscellaneous use)
Optional Trekking poles
Optional Compass, star-chart, or binoculars
Optional Camera (batteries and a charger)
Optional External power brick (for charging phone/iPod)
Optional Journal/notebook and pen
Optional Any munchies you can’t get along without (e.g., chocolate, energy bars)
Optional Personal first aid kit (for blister care, etc.) *SMA Guides will have a well-equipped group supply of basic first aid and medications that will always be with us.

One of the most important items you will have for trekking is….Your BOOTS! The best boots for this trip are quality, light to medium-weight hiking boots that are waterproof. Go to a reputable gear shop and help get fitted for the ideal boot. You will be in them most of the day so get the right ones that fit you! (Scarpa, Lowa, LaSportiva, Salewa, Merrell, Asolo, Vasque are the best brands)
New boots MUST be broken in prior to coming to the trip. Breaking in a new pair of boots can involve several weeks so make sure you do it early and well before you arrive in Nepal!

Footwear
Light to medium weight hiking boots that are waterproof!
Sport sandals (such as Tevas or Chacos, Crocs) or lightweight running shoes for at camp (using bathroom at night, chilling in teahouse) Sport sandals, such as Tevas, Crocks, or Chacos, work very well for this and can be used for stream crossings in the backcountry. Running shoes also work well but do not dry as quickly. Thick wool socks (3 pairs)
Optional Liner socks (2 pairs of thin wool, polypro, Thermax, or similar - not cotton!)
Optional Down booties- totally luxurious but nice for walking around at the Teahouses

Map