What is included and excluded on tours and treks?
Included and Excluded would be explicitly stated in the itinerary and mailers we send after the planning for Leisure tour or Adventure is completed. The general guideline is as under:
AP – American Plan : All meals (breakfast / lunch / dinner) included along with hotel, stay and transport.
MAP – Modified American Plan: Breakfast and Dinner is included along with hotel, stay and transport.
EP- European Plan: Only room rent and transport is included and food is borne by the traveler himself / herself.
Tented Accommodation: Means the stay would be in 2 man tent or 4 man tent. No other type of accommodation would be there and there is limited access to any cottages. In this type of accommodation, toilet and kitchen tents would be provided.
Camping: Continuing on tented accommodation, camping would be undertaken based upon the time it takes for the team to reach a particular destination and our staff would “camp” at a particular place and no per-designated place is chosen.
Tea House Accommodation: Means the stay would be in cottages which has toilet and food facility inside the cottage itself.
On treks the accommodation would be very basic (forest or state run guest house) and in most of the cases, we would be staying in tents. Individuals need to take care of their own hygene requirement and it is strongly recommended to bring sanitizers, dry and wet tissues. In higher altitude, there would be no water and hence cannot provide for bathing facilities.
100%-Boiled water will be supplied before the trek every morning and refilled at lunch break-Please bring your own purifying agents for personal safety and satisfaction. No bottled waters please. Vegetables would be cooked with boiled water.
What if the locations on itinerary changes while on tour? Will there be refund for not showing them?
Due to changes in weather conditions, strike or communal disturbances the itineraries need to be changed instantly. Our representative would take care of ensuring that they provide different options at that time. However, we would not be able to refund the amount where the locations were not covered due to aforesaid reasons as these are beyond our control.
Can you provide more information on AMS (Acute Mountain Sickness) and what could be done?
On Himalayan tour, one of the major factor that need to be considered is AMS where the oxygen level gets reduced as air becomes thinner. Normally, an altitude above 9000 feet or 2400 meter the oxygen level in air reduces causing nausea, vomiting sensation, mild headache, light headedness, palpitation of heart and in most cases the body is able to adjust to new surroundings and these indications go away as the Red Blood Corpuscles (RBC) count increases automatically.
However, if the symptoms do not go on its own, then it might get complicated to HAPE (Hyper Altitude Pulmonary Edema) or HACE (High Altitude Cerebral Edema). In HAPE, water gets accumulated in lungs causing shortness of breath and in HACE, water or fluid gets accumulated in brain. In such cases, the person need to be brought down to lower altitude immediately and provided with oxygen.
Since we would be going to high altitude, there is always a need to acclimatize at a particular location for increasing the oxygen level in blood and body getting adjusted to new environment before moving at higher altitude.
Especially it is true with Manali to Leh circuit where you would be crossing many passes on the way pretty quickly and this causes disturbances in body. Our itinerary has been developed in such a way that there is adequate acclimatization before we move at high altitude be it Rohtang Pass, BarlachaLa, TanglangLa, KhardungLa. It is highly advised that individuals need to consider the same and not try to reduce the number of days out of itinerary and causing risk for themselves or others on the tour.
What kind of preparation are required on trek in terms of health and fitness?
Trek to Himalayas require endurance and able to sustain fatigue of body and mind at 9,000 ~ 21,000 where the oxygen level decreases and every step we take becomes harder and harder.
Thus adequate preparation in terms of endurance and agility is must to ensure that we don’t fall sick in that altitude and able to cover the distances what is in front of us for the day and also enjoy the nature and spellbound scenery which relieves our daily stress, fatigue, emotional upheavals we undergo at work or personal like.
Here are some tips to keep ourselves fit:
1. Stair climbing – 1/2 to 1 hour daily increases endurance level and also provides strength of knees. Knee strength is key element to hike at that altitude.
2. Jogging: You should be able to jog 4 kms in 30 minutes before commencement of trek above 9,000 feet to 21,000 feet.
Here is an exercise schedule which will help you run upto 4 km in 30mins by five weeks time. Start with warm up of 10 min walk and then:
Week 1 : Alternate 5 min of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2: Brisk five-minute warmup walk. Then alternate 3 minutes of jogging and two minutes of walking for a total of 20 minutes.
Week 3: Brisk five-minute warmup walk, then followed by 15 min of stair climbing and then brisk walking. Then 10 minutes of running.
Week 4 : Brisk five-minute warmup walk followed by 1/2 hour of stair climb and followed by 10 minutes running
Week 5 : Brisk five-minute warmup walk, then by 1 hour of stair climb and followed by 10 minutes running.
Yoga is one of the best way to increase flexibility of body. If that is not possible, then stretching your hamstrings, quadriceps, hip flexors and low back muscles regularly, promotes relaxation in the tissues reducing the strain on your back. On your trek, it is important that you arrive on the slopes with your muscles relaxed. Carrying a backpack, however light, can become a strain after a while. These exercises will help you to be in good shape before the trek.
Warm-up stretching exercises loosen tendons, increase blood circulation, and help prevent injuries during your workouts or any activity. Cool-down stretching helps relieve muscle soreness and tightness which is key for getting up and down on treks.