Mount Kenya Beginners Fitness Training Program

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Description

Description

This is a 12-week training plan designed to get a beginner in shape for the mountaineering summit attempt for Mount Kenya, Kilimanjaro, or Ruwenzori. it's a program that focuses on gradually building your endurance from walking to hiking awarding the body with the right qualifications to attempt high elevation mountains.

If you have little or no Hiking experience, this program will guide you through the skills and fitness training needed to successfully summit Mt Kenya’s third-highest peaks Train with us; learn to be a better climber… not just a client!! Preparation and planning are paramount when looking towards a successful climb. Not only do we wish all our clients to successfully achieve their goals but a good standard of fitness will ensure you have fun doing so! This program is intentional to guide you through the skills and fitness training needed to successfully summit Mt Kenya’s third-highest peaks. Hiking to lose weight or to summit as many peaks as you can, that is a good place to start. Sign up for this fitness training and use it the way you see best and modify it for your own purposes, but keep in mind that your ultimate goal is to be as physically prepared as you can possibly be for this adventure. Let’s Go!!! 

 

Highlights

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Gears

 

Mountain Gears & Equipment Checklist  

Anxiety and excitement sometimes can distract you while packing and you may end up leaving very important items that you need during the climb. Please use this checklist to Shop but also make sure you don’t leave anything while packing.

Shelter and bedding

Ø  Sleeping Mat (optional)

Ø  Sleeping bag -10 Degrees

Ø  Pillow

Equipment

Ø  Trekking Poles

Ø  Camel Back/ Hydration Pack

Ø  30-35L Hiking Backpack

Ø  50-70Litres Porters Bag (Rucksack)

Ø  Leg Gaiters

Ø  Rock Climbing Rope

Ø  Torch or Headlamp plus extra batteries

Ø  Pocket Swiss knife (optional)    

Clothing - Section 1 Footwear

Ø  Hiking boots

Ø  Synthetic Hiking Socks (3 Pairs minimum)

Ø  Sport shoes + normal socks   

Clothing -Section 2 Upper Body Layering  

Ø  The base layer- Synthetic Thermal Tops (3)

Ø  Fleece Sweater (for sleeping in a sleeping bag)

Ø  Fleece Jacket (for warmth)

Ø  Hiking Down Jacket (For Wind)

Ø  Hard Shell Waterproof Rain jacket with hood (for rain & hailstorms)

Ø  Poncho/ Raincoat

Ø  Base layer- Thermal Bottoms  (3 Minimum) 

 

FIRST AID ESSENTIALS;  

Even if you’re being provided with paramedic services, you should always have a personal emergency kit.  

 

SNACKS & HYDRATION   

If you’ll be summiting Mount Kenya or Kilimanjaro at the crack of dawn, you’ll be walking in the middle of the night. For us to enjoy sunrise at the summit will have to follow this early schedule. Waking up very early particularly after a full day of trekking is tough enough, high altitudes are bloody cold and of course the higher you go the colder it becomes. Mostly, the appetite is tiny, and thus fueling at regular intervals will enable you to keep moving uphill and stay focused over the course of a long approach or summit day. Get a variety of granola bars and energy snacks that are easy to pack and eat on the go

 

 

Preparation Hikes

Weekly Cardio Training + Diet Training Physical fitness should be approached in five key areas to ensure you are ready for Mount Kenya

1. Cardiovascular Fitness General fitness and strength cannot be realized by hiking only, engage your body in a lot of cardiovascular activities that will improve your general fitness. Human body Fitness is measured through aerobic capacity: this is the body’s ability to take in and use oxygen. Cardiovascular training is intended for conditioning your heart and lungs to deliver oxygen to your muscles. Engage with these activities which include running, gym, cycling, swimming, stepping staircase work out. The aerobic capacity improves with time; the best way is to ensure discipline

2. Motor Fitness This refers to endurance, energy management, strength, balance, agility, and flexibility. These are super factors towards building the ability to climb smoothly and efficiently on mountainous terrains. More guidance to share on our Whatsapp group

3. Mental Conditioning; Psychological Preparedness Positive thinking goes hand in hand with physical fitness; when your body is exhausted, you have only one thing left; mental strength. Mental conditioning helps you to coordinate the body and the mind to help keep the eyes on the prize Visualization is a powerful tool and needs to be trained. Your mind must believe that you can. More guidance to share on our Whatsapp group

4. Get the Clothing Right Your safety while at the mountain starts with the Gears & Equipment. Get quality gears between now and the day of the climb. We are offering FREE consultations on gear & Equipment you need to have. All subscribers will enjoy a 30 % Discount on their Gears & Equipment if you shop from us. Discount only eligible to subscribers to this program Read more articles here

https://www.wildsprings.co.ke/blog/

5. Diet; Food & Drinks All subscribers will get advice on the best foods to take, to aid and achieve the goal of total fitness before climbing Mount Kenya.

Prep-Hikes Prior Experience and Fitness before the major climb is Key The course requires a moderate level of fitness as you'll expect to be out walking every day for around 4-5 hours. This is well thought through, the training starts with small treks and advances to moderate to difficult. The training will seek to achieve endurance and acclimatization connection. The following prep hikes will enhance your training experience as you enjoy the bliss of mother nature. Any health conditions should be talked through together with your Trainer before to commencing the course. Tips: ? When you are exhausted, rest. If you miss one of the workouts during a week, don't attempt to make it up, simply move on with the schedule. ? For Hikes Since they are limited try as much as possible not to miss any so as to build endurance and acclimatization connection.

Phase 2: Fitness and acclimatization connection All the other hikes under this category will focus on

• Endurance; Improving Mountain Endurance

• Strength: Focus is on improving total body strength, not only at better performance on the mountain but also on improving overall energy management

• Fitness and acclimatization connection to ensure team members are focused on all the aspects of total fitness

1. Kijabe waterfalls Chase Date: Saturday, 16th October 2021 Sunday 17th October 2021 Altitude: 2200 M Location: North West of Nairobi and is part of the Kikuyu Escarpment, Kiambu County Cost: Kshs 2,650per person Spaces : 17 Slots Difficulty Level: Moderate, 12km

2. Sleeping Warrior Date: Saturday, 23rd October 2021 Sunday 24th October 2021 Altitude: 1782 M Location: Gilgil, Nakuru County Cost: Kshs 2,750per person Spaces: 17 Slots Difficulty Level: Difficult

3. Njigari Date: Saturday, 30thOctober 2021 Sunday 31st October 2021 Altitude: 2108 M Location: Othaya, Nyeri County Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Moderate, 18km

4. Gatangu Waterfalls Chase Date: Saturday, 6th November 2021 Sunday 7th November 2021 Altitude: 2460 M Location: Zuti Forest Othaya, Nyeri County Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Moderate, 12km

5. Elephant Hill Bamboo Trek-Aberdares’ Date: Saturday, 13th November 2021 Sunday 14th November 2021 Altitude: 3630 M Location: Aberdare Ranges, Nyandarua County Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Moderate, 12km Goal Fitness and acclimatization connection

6. Seven Ponds Date: Saturday,20th November 2021 Sunday 21st November 2021 Altitude: 2380 M Location: Aberdare, Nyandarua County Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Moderate, 12km Goal Fitness and acclimatization connection

7. Table Mountain Date: Saturday, 27 November 2021 Sunday 28th November 2021 Altitude: 1670 M Location: Maji moto near Lake Elementaita, Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Moderate, 12km Goal Fitness and acclimatization connection

8. Rurimeria Moorland Trek Date: Saturday, 4th December 2021 Sunday 5th December 2021 Altitude: 3860 M Location: Aberdare Range, County Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Difficult,15km Goal Fitness and acclimatization connection

9. Satima Date: Saturday, 11th December 2021 Sunday 12th December 2021 Altitude: 4000 M Location: Aberdare Ranges, Nyandarua County Cost: Kshs 2950 per person Spaces: 17 Slots Difficulty Level: Moderate, 12km Goal Fitness and acclimatization connection

10. Mt Kenya Via Chogoria Route Date: Saturday, 18th December 2021 Sunday 19th December 2021 Altitude: 5199 M Location: Mount Kenya National Park Cost: Kshs 47,000per person Spaces: 17 Slots Difficulty Level: Moderate, Goal Fitness and acclimatization connection Final Brief & Checking Gears & Equipment Date: Sunday 11th September 2021 Location: To be communicated through Whatsapp Group.

Route

ROUTE & ITINERARY

There are different trekking routes up and down Mount Kenya. For this fitness program, we’ve chosen the most scenic and spectacular of them all – the Chogoria route. This route will take you through Lake Ellis, Lake Michaelson, Nithi Waterfalls, Mugi Hills, Giants Billiards Table Mountain, the Gate, Gorge Valley, The Temple, Hall Tarns, Point Lenana, and other features of Mt Kenya. We will climb for 4 Days 3 Nights to allow the bodies to acclimatize and disharmonize properly.

Day 1: NAIROBI- CHOGORIA –LAKE ELLIS

9.8Km approx 4 hrs-6Hrs Pick up in Nairobi Early Morning to depart to Chogoria Gate Mount Kenya. Trek starts at Chogoria gate 2950M ASL following the track through giant heather and forest through Chogoria Road Head where the path drops to cross a stream to Nithi falls. Here you will enjoy the magical roar of these Nithi falls, each drop gushing over the rocks. The views are amazing; the fall has a beautiful serenity pool at the bottom, veneer clear plunging down the mountain. Visit the Caves and The Gate Gorges as we exit the waterfall, to the lunch point Proceed right, to Mugi Hills with magical views of Table Mountain, descend down to Lake Ellis which will be our home for the Night. Nothing beats the feeling of spending a night just next to a lake and a night full of stars. This is already a special experience since not many get to spend a night on this lake. Lake Ellis lies at 3470m ASL. The visit to the aforementioned features helps the body to acclimatize gradually thus climbing with ease. Briefing and debriefing Meal Plan; Lunch & Dinner Highlights of Day 1 Trek

• 8 Km Trek from Chogoria Gate, Meru Bandas to Lake Ellis

• 600 M ASL Altitude Gain from Chogoria Gate to Mugi Hill

• 520 M ASL Altitude Gain from Chogoria Gate via Mugi Hill to Lake Ellis

• Lunch to be served at Road Head Picnic area

• Dinner and overnight at Lake Ellis

DAY 2: LAKE ELLIS TO MINTOS CAMP (4,200m, 12km)

App 4 hrs-6Hrs Early start after breakfast to again follow well off the beaten track to follow a ridge up the mountain for about 3 hours to eventually join the tourist track on the normal Chogoria route at an altitude of about 4,100m. Breathe taking views over the Gorges Valley and back over towards Ithanguni and the Northern Moorlands. Lunch will be served here, before continuing for a further hour to the Mintos Hut area at 4200m and our night’s rest. In the Afternoon is spent relaxing at camp, though a 10-minute walk to visit Hall Tarns & the “Temple” is well worth the effort. This is a 150 meters vertical cliff that gets its name from the position visitors often adopt when peering over the edge – they look as if they are praying. After the walk, we will go back to the camp to relax ready for early night attempting the summit the next day. Briefing and Debriefing Meal Plan; Breakfast, Lunch & Dinner Highlights of Day 2 Trek • 12 Km Trek from Lake Ellis to Camp Mintos

• 600 M ASL Altitude Gain from Lake Ellis to Camp Mintos

• Lunch to be served at Lake Michaelson Viewpoint Picnic area

• Dinner and overnight at Camp Mintos

DAY 3: LAKE ELLIS TO POINT LENANA TO LAKE MICHAELSON

Predawn attempt of the summit starts at 0300hrs hiking for about three hours up to Point Lenana (4985m). If we are lucky to arrive at point Lenana on time and the weather is great we will enjoy magical sunset sunrise. Here magical views wait. Take a moment to enjoy the views, beyond the horizon and have a moment for yourself to reflect on how the journey has been before starting the journey to descend. Breakfast to be served at Lake Michaelson, after breakfast a Trek round Lake Michaelson and later visit the Temples cave, you will be thrilled by how the formation of rocks is. There is the possibility of fishing at Lake Michaelson later in the afternoon if you have obtained the fishing license. How cool is that! Dinner and overnight at Lake Michaelson Meal Plan; Breakfast, Lunch & Dinner Highlights of Day 3 Trek

• 8 Km Trek from Mintos Camp to Point Lenana

• 800 M ASL Altitude Gain from Mintos Camp to Point Lenana

• 8 Km descent Trek from Point Lenana to Lake Michaelson

• Lunch to be served at the eastern edge of Lake Michaelson

• Dinner and overnight at Lake Michaelson

DAY 4: LAKE MICHAELSON – CHOGORIA GATE

– NAIROBI Breakfast, and start the journey to descend down. Lunch to be served on the way and then proceed down to Chogoria gate, connect with transport back to Nairobi Meal Plan; Breakfast & Lunch Highlights of Day 4 Trek

• 14 Km Trek from Lake Michaelson to Point Meru Bandas

• Lunch to be served on the way

• Travel back to Nairobi 

Disclaimer

Before beginning any exercise program, consult your physician to make sure that you simply are in

Pricing

To confirm a slot Please make non-refundable Booking fees of Ksh 5000 

F.A.Q's