High Altitude

A climbers approach to climbing Mt Everest

Published March 2018 by Trevor. Updated December 2019.

Introduction

Having been on numerous expeditions to Everest Base Camp (EBC) during the spring climbing season of April/May, I have had the pleasure to meet climbers of various nationalities that have summited or are attempting to climb Mt Everest.

Mt Everest is known as Sagarmatha (Nepal) and Chomolungma (Tibet, China). It stands at 8,8848m and is the highest mountain in the world.

The striking observation from talking with these climbers is their mental toughness. Willing to push their bodies beyond the average physical human endurance to achieve their goals is an achievement in itself.

Training in an altitude gym in Sydney and running up and down sand dunes, I am inspired by the amount of training a climber puts in. One of these, Scott Elleman, is planning to climb Mt Everest this spring.

Interview

The following is an interview I conducted with Scott prior to departing for Nepal.

Trevor: As an introduction, tell us a little about yourself.

Scott: My name is Scott Elleman and I’m 56, so yes, a baby boomer. Born in Bondi to 10 pound Pom parents, I grew up in England joining the Royal Navy at age 17 and then the Royal Australian Navy following my return to Australia 17 years ago. When not training or thinking or planning the next adventure, I’m working with our Navy helicopter fleet.

Trevor: How did you get into climbing?

Scott: It just happened. One thing led to another and next thing you know you’re hanging somewhere precarious wondering why you couldn’t be like the next door neighbour whose weekly outdoor adventure meant a few rounds of golf and a trip to Aldi. But that’s not me. I guess I started the usual way with hiking and camping and learned to climb in places like Bethesda in Wales and Aviemore in Scotland.

Trevor: What other climbing have you done previously?

Scott: Ha! Lately, just the sand dunes at Cronulla. Seriously though, it’s a great workout for aspiring climbers. Three years ago, I took my boys to Everest Base Camp (EBC) and returned to Nepal one year later to climb Lobuche and up to Camp 2 on Mt Everest. Last year, we had a month in Bolivia climbing Pico Austria, Paqueno Alpamayo, Huayna Potosi and Illamani high camp. Let’s also not forget New Zealand’s beautiful Tasman Glacier and the Remarkables in the South Island. All great preparation for the big one!

Everest, Lhotse and the striking Ama Dablam – on the trail from Namche

Trevor: Why climb Mt Everest?

Scott: I remember back in 2015 when I trekked with my sons to EBC, it was the majesty of the Khumbu Valley that absolutely blew me away. After I had climbed Kala Patthar and looked across the valley at Nuptse, Lohtse and Sagarmatha (Mt Everest), something clicked inside me and resonated in a way that I can’t easily explain. After returning to Australia, I was reading an article in a magazine about Nepal and it just hit me like a tonne of bricks. I had unfinished business and at that point set myself the challenge of a summit attempt on Mt Everest. But that will only ever happen if I’m good enough AND the mountain and weather gods are willing.

Trevor: What are the key elements of your preparation?

Scott: I’ve read and leant a lot about using your body’s own fat reserves for energy and generating slow ‘twitch’ muscles. Most of my training has been based on developing these physiological techniques. Aside from swimming for an active recovery, there are a number of key components to my training plan: weights, distance, stamina and hill climbing.

I carry a weighted pack every day and up the weights for longer hikes around Berowra and the Blue Mountains with as much up and down as I can find. Climbing Cronulla’s sand dunes with 20kg for 3 hours really hits the spot and specialised altitude gyms are brilliant for really knocking the ball out of the park.

Training at Peak Altitude — Scott and his partner all kitted up with boots and 20kg pack, training hard in the altitude room.

Trevor: What is your favourite go to food at altitude?

Scott: That’s easy – spaghetti and meatballs MRE’s. MRE’s are American Ready to Eat meals and I just love their spaghetti and meatballs.

Trevor: What do you think will be your biggest challenge or challenges in climbing to the summit of Mt Everest?

Scott: Anything and everything is possible, but probably me. I may be my own biggest challenge. Other challenges are staying healthy and averting any frost bite, and assuming that there’s enough spaghetti and meatballs. Also, the mental anguish that comes from being away from your loved ones can be a difficult demon to live with amongst the immense beauty of being in one of the most majestic and powerful places on earth.

Trevor: Which expedition company are you going with and why?

Scott: I chose IMG (International Mountain Guides). Hailing from Seattle, USA, IMG are recognised worldwide as having an exemplary big mountain expedition organisation, excellent client summit percentages and an incredible safety record with accompanied logistics. I have climbed with IMG twice before and find we are a very, very good fit.

Scott climbing up one of the numerous ladders placed in the Khumbu Icefall

Trevor: Where do you see yourself in years to come? Climbing more mountains?

Scott: Definitely more climbing. There is so much to see and do. I’ll keep going until my body gives up. Then spend my remaining years reminiscing on how truly blessed I was to have lived such an amazing life doing what I loved.

Trevor: Finally, if someone wanted to get into mountaineering, what would you suggest their first step to be?

Scott: Start on some small mountains, add some endurance and strength training and get involved. New Zealand has some great introduction to mountaineering courses where you’ll be roped up, on crampons and navigating crevices. And that’s just on day two. There are so many options out there, and there’s bound to be one that’s just right for you. I’ve friends that love the 4,000m mountains. Those that will go to 7,000m but prefer to hike in as is the case for Aconcagua. Those that like the harder technical 3,000m peaks in New Zealand and those that don’t care so long as they’re out there having fun. Whatever climber you end up being, be a good one and accept that no matter how high or far you go, the joy is in the journey.

Onwards and upwards!

Trevor

Colombia: Surviving Bogota

Published February 2018 by Trevor. Updated February 2021.

In this post:

‘Let’s go to Bogota, Colombia’, I said. And with that, we were off. I must confess though, that some bad thoughts were going through my mind when I booked. Kidnappings, bombings, drugs and the Netflix movie ‘Narcos’. ‘Why not just holiday on a nice beach in some tropical paradise?’, I thought. Well, we needn’t have worried.

Back in the late 1990’s, some colleagues had travelled to Bogota for business at the height of Pablo Escobar’s reign and the Colombian drug cartels. They survived – so I thought it can’t be too bad. Can it?

Bogota City

Arriving at Bogota’s main El Dorado Airport, being welcomed by smiling, non-zealous immigration officials and clearing customs in record time, we headed to our accommodation in the old part of the city, just off Bolivar Square.

There we encountered hoards of local university students and a well guarded Ministry of Defence building. In the event of any unfortunate event, at least we could call on well armed reinforcements.

Walking around the vicinity was very safe during the day. In the early evenings, we ventured out to the burbs for the night life and cafe scene.

Of course there are elements of danger in the city, like there are in any big city around the world. However, Bogota is an incredible city, very vibrant and a culturally fascinating city. In our time there, we never experienced anything that would be classed as dangerous or scary.

I couldn’t recommend the country highly enough. The people are so inviting, so hospitable and so eager to rid the country of the stereotypes that they’ll really go out of their way to make sure you enjoy your stay. Even four star generals stop you in the street, smile and say ‘Buenos Dias’.

Fabulous building styles in Bogota — Fabulous Spanish building styles in Bogota

History and surrounds

One of the most appealing aspects of visiting Colombia was its history.

Gold Museum Bogota — Gold Museum, Bogota

Firstly, Bogota’s Gold Museum – which is the largest of its kind in South America. Then there is Pablo Escobar’s famous art collection which he collected over the years.

Art Museum Bogota — A Picasso painting in Pablo Escobar’s art museum.

There is a very unusual salt cathedral of Zipaquirá, an underground Roman Catholic church built within the tunnels of a salt mine 200 metres underground in a halite mountain near the town of Zipaquirá.

You can also take the cable car (funicular) to the top of Monserrate. Monserrate is a mountain that dominates the city centre of Bogota, rising to 3,152 metres (10,341 ft), with commanding views of Bogota and surrounds.

Beyond the food, there are incredible beaches (on both the Caribbean and Pacific Oceans), the ancient ruins of the Lost City, coffee farms, and the country is the second-most biodiverse country in the world, so you’re likely to see some incredible flora and fauna while you’re there.

In a country troubled by its past, I can’t wait to return.

Onwards and upwards.

Trevor

Town Hall Bogota — Town Hall in Boliva square

Insights

Taking a taxi is safe and relatively cheap by Western standards, though make sure you book a radio taxi to play it safe, rather than flag one down off the street.
Beware of the altitude. Bogota is situated at an altitude of 2,640 m (8,660 ft), so you may feel a tad disoriented with slight altitude sickness for a couple of days.

Word to the wise: Try the arepas — delicious corn cakes served at breakfast time.

Local cake shop — Plenty of good food and coffee in Bogota

Try the local coca tea or chew the leaves – good for altitude. Also, the coffee is pretty good too.

Avoid areas close to the borders of Ecuador and Venezuela.
Make sure you check out your local Foreign Affairs and Trade website or equivalent for the latest updated travel advice and for any warnings.

TREK READY: Mental Toughness

Published January 2018 by Cut Lunch Adventures. Updated December 2025.

How to build mental toughness for your next trek – use this self-assessment and action plan to help get you there.

This is PART 3 of the 3-part TREK READY series, based on our TREK READY TEST – either do the test to get a score, or simply follow the questions below. For a printable version of this comprehensive guide you can download the YAK PACK.

We’re primarily targeting multi-day treks which require extra mental toughness however the topics could also apply to day hikes. We can’t promise this covers all your personal needs but we’ve done our best based on our own experiences.

Download the Trek Ready Cheat Sheet

In this post

Visualisation

Have you visualised or thought through what your trek experience will be like and how you might face challenges along the way? (select one)

(a) I’ve not given it too much thought – I’d prefer to be surprised!

Take the time to mentally prepare as well as physically.
Minimise stress by knowing that you’re prepared – get your gear ready and be trek fit. Don’t stress about things you can’t control.
Research the trek itself and the country – whats the experience going to be like? What are the culture differences? Watch YouTube or read our posts on different treks around the world.
Learn from others – ask the trekking company you’re booked with for advice. Talk to other people who have done similar treks. Ask us!

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(b) A little bit, but I’m sure there’s more I could do.

Really see yourself there – get into the headspace of what you’re about to do and how you’ll do it e.g. waking up, meals, packing up , trekking, living at high altitude, looking after health and hygiene, nighttime and sleeping etc.
It’s easy to think about what you’re looking forward to, but don’t forget to think about the challenges you might face, or what you’ve found hard on previous treks or challenges – what will it be like and what could help you? What’s different to what you’ve done before? Hope for the best, plan for the worst.
Get into the zone and be inspired by reading books or watching movies about other adventurers – including the more extreme adventures of mountaineers and rock climbers and how they coped with hardship and challenges in the wilderness.
Read our post on mental toughness.
Encourage others – set up a group Facebook page to encourage and motivate others who are going with you, communicate updates via messages, emails or social media.

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Give yourself plenty of time to pack before you go – it takes longer than you think to get your gear list together and optimise your packing and the weight.
Ease yourself in – we find that flying into a different country and starting your trek the next day day can add to your stress levels. If you can make the time its worth flying in an extra day or two before you start so that you can get used to the local culture and environment, plus have plenty of time to fine tune your packing and buy any last minute things. Then once you meet up with your group and start your trek you are in a good mindset and ready to go.
Get amongst the adventure community e.g. attend trekking presentations or events that your local trekking gear store or trekking company might hold

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Eco campsite on EBC trek — Eco campsite on Everest Base Camp trek

Living Conditions

Have you thought about how you’ll handle the different living conditions on your trek (type of accommodation, bathroom/toilet facilities or lack of, etc)? (select one)

(a) Nope – she’ll be right mate.

Find out what to expect from your trek company or by researching that trek – what sort of accommodation will you have e.g. huts, lodges, stand-up tents, small alpine tents if you’re high up on a mountain? Watch YouTube or read our posts on different treks around the world.
Be prepared for basic living conditions – it can take awhile to get used to the ‘hardships’ and lack of hygiene compared with what you’re used to at home. Is there anything you can try out or experience beforehand e.g. sleeping in a tent where there is limited space to organise your things, it’s not well lit at night and not easy to move around.
If you’re going on a long trek then try out some shorter multi-day hikes in the months leading up to it so that you can find your routine and get used to it e.g. the Routeburn Track or Milford Track in New Zealand or Three Capes Track in Australia. Work out solutions to anything that stresses you out or makes life not so enjoyable.

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(b) Sort of – I’ve read the trip notes but I’m not sure if I’ve really taken it all on board.

If the bathroom/toilet facilities en route and in camp are going to be non-existent or very basic, you’re just going to have to get used to it. Build up your leg muscles by doing squats!
Showering – there are usually limited places to shower so it’s not uncommon to go 5-10 days without one. After the first couple of days you’ll just get used to it. You might have washing water available but in any case take lots of wet wipes as a great substitute. Have clothes for hiking and clothes for the evening so that you’re not wearing sweaty clothes all night which can give you a chill. Keep thinking – that shower you have at the end of your trek will be the best shower you ever had!!
Also get used to the idea of wearing the same clothes for a few days without washing them – it’ll save on weight and you really don’t need clean clothes every day! Woollen t-shirts and tops are great as they don’t smell too bad after a few days of wear. Take quick-drying clothes, especially underwear, if you do want to do laundry or in the event you’re soaked with rain.
Cold management – work out what you’ll need to keep warm during the day and also at night, especially if you really feel the cold. Layers of clothing are great as you can easily adjust to the conditions. Filling your water bottle up with boiling water makes a great hot water bottle at nighttime.
Have a few home comforts e.g. your favourite snacks from home, or foot powder – at the end of a long day it’s a luxury to clean your aching feet and then sprinkle foot powder on – your feet will thank you for it!
If you’re female – here are a few more tips for females.

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What could you potentially enhance? e.g. better lighting to make finding your gear in a poorly lit tent, update your music playlists, podcasts and e-books
Stay healthy – there’s nothing worse than being unwell when you’re away from home, and especially when you know you’ve got to wake up and continue trekking the next day. So do what you can to prevent illness e.g. drinking bottled/boiled water, using hand sanitiser, eating well-cooked food. If starting from Kathmandu, wear a buff or scarf over your mouth if you’re walking around the streets prior to your trek due to help prevent illness due to the dust pollution.
The people dynamics of your team is also important in making your trek enjoyable – think about how you’ll handle different types of people in your group

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High Altitude

If you’ll be trekking at high altitude, are you aware of altitude sickness, what you can do to try and avoid it, or what you should do if you get any symptoms? (select one)

(a) No – I need to check what altitudes I’ll be trekking to, and scrub up on what I need to know.

Find out from your trekking itinerary what altitudes you’ll be trekking to.
If you’re trekking at altitudes of 2500m+ (8000ft+) then build your knowledge about high altitude – what it is, how it can affect you, how to trek at high altitude. Learn as much as you can about Acute Mountain Sickness (AMS) so that you know what it is, how to take precautions, the symptoms and what to do. If you’re on a self-guided trek or trekking alone then this is even more critical to your survival. Read our High Altitude Trekking Tips.
However don’t let it put you off your trek either – by being armed with the right information and support you can ensure your trek is an enjoyable one.

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(b) Not sure – I should probably find out more.

Read our High Altitude Trekking Tips on and learn from our experiences of trekking in the Himalayas.
There are many online resources that are worth reading on high altitude such as posts from the Himalayan Rescue Association (himalayanrescue.org) or this one on Understanding Altitude by Expedition Base.
If you’re on a guided trek then ensure your trekking company or guide is well experienced and reputable in managing trekkers at high altitude – what information information do they provide you? How many rest/acclimatisation days have they built into the itinerary? What do they recommend to both prevent and also treat symptoms of altitude sickness? What emergency equipment do they have e.g. hyperbaric (Gamow) bags?
Consult your doctor before you go, so that they can recommend anything specific to help your own situation. You should also ask about how you might be impacted by any medications you might take for high altitude while trekking. For example – could you be allergic to any medication? If you’re already on other medication, would it have any impact on that or should you take different medications at different times of day so that they don’t react or impact each other?
Check your travel insurance with reference to high altitude – some companies may not insure you over certain altitudes, or not for certain activities. Most trekking companies will ask that you have insurance to cover medical evacuations. Yes we’ve experienced a medevac – read our post about Mera Peak – when things don’t go to plan.

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Porters packing up and getting ready for the day’s hike

Systems

Have you got your systems worked out? e.g. your morning routine – how you’ll wash, get dressed and packed up, how you’ll prepare meals (if not supplied by a trek company), how you’ll sort out your things on arriving at camp and getting ready for a good night’s sleep etc. The more you can practice or think through before you go, the easier it will be. (select one)

(a) Huh what systems? I’ll figure it out as I go.

One big difference between a trek and a sightseeing holiday is that it pays not to assume that you’ll just figure things out along the way. Once you’re out in the wilderness it’s too late. Life is very basic and you’re focused on surviving – trekking, eating and sleeping – especially at altitude. You don’t want the added stress of working things out once you’re on the trail, or realising that you really need something extra.
Think about what you’ll be doing throughout each day and what’s going to be important e.g. getting up and ready for breakfast on time, having your gear packed and ready to go, going to the bathroom/toilet etc. Then think about how you’ll do it.

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(b) Getting there – there are possibly a few things I should think through or practice.

Create your own systems e.g. how you’ll organise your gear so that its easy to find – both in your daypack as well as in your accommodation.
Mornings – how will you decide what to wear and access it easily – or can you organise it the night before?
Washing – how will you wash yourself, and optionally – your clothes?
Evenings – have your clothes organised and nearby in case you need to get up in the night
Technology such as mobile phones, cameras, Go-Pro’s – do they have a good waterproof case? Do you need them on a lanyard around your neck or wrist? Whats the best way to have them easily accessible while you’re hiking? Will you need to put your technology and batteries inside your sleeping bag with you each night so that the cold temperature doesn’t run the batteries down?
In the freezing cold – will you need to work out how to get your water bottle or snacks while your gloves are still on? Will your water bladder pipe freeze, in which case which water bottle will you use? Will you need to store water in a bottle inside your jacket to prevent it freezing?

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Medevac helicopter — Pretty tough if your trek ends early and you’re medevac’ed out

Resilience

How’s your resilience? How will you cope when things get tough or don’t go to plan? What will motivate you to keep going? Have you learnt from other experiences? (select one)

(a) Could be an issue – either I haven’t really thought about it or I know I react badly when things go wrong.

Be aware of the importance of resilience – the ability to bounce back – when you’re in unusual, uncomfortable or difficult circumstances in the wilderness. How you react and cope could mean the difference between a successful and enjoyable trek and a bad experience. Not just for yourself but for others too.
How well do you cope with hardship? Are you adaptable?
How well do you relate to or help others when things go wrong?
How well do deal with change? On a trek or in the mountains, plans can change at a moments notice depending on the weather. Even if the trek is not impacted, you might be delayed and miss your flight home. So have a plan in place in case you need to change your itinerary.
What might you need to work on to help you manage? e.g. calmness, adaptability, flexibility, steeliness, resolve, a positive attitude?

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(b) Not entirely sure – I’ve coped with challenges before but not sure what I’ll need for this trek.

Do your research – read up on others’ experiences on the trek – what challenges did they have? How would you cope in those situations? Check out our Mera Peak trek for an example of when things don’t go to plan!
What challenging situations can you draw on from your experience that might be useful?
Think of strategies you can use to cope if things go wrong – hope for the best but plan for the worst.
When things get tough what motivates you to keep going? How can you encourage others and help them too?
If you’re going with family or friends then discuss how you can motivate and support each other in challenging situations
In addition to coping at the time of an event, don’t forget that certain things have a lasting impact which is a real mental challenge to get over. For example if you can’t complete your trek (like our Mera Peak trek) – sometimes you just have to live through it and accept it, learn from it and try again another day – the mountains will always be there.

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(c) Pretty good – I’m very motivated to succeed, I’ve discussed the challenges with others, and I’ve coped with tough treks or situations before.

Remind yourself of your ability to bounce back, and how you’ve coped with tough situations before
Keep working on your strategies to de-stress when things go wrong – in your daily life not just for the trek. If it helps, use practices like meditation or yoga.
Notice what stresses you out in daily life, how you react. Can you adjust how you react to become more resilient? Don’t stress about things you can’t control. See our post on mental toughness.
Remember to look after yourself after your trek. Your body can take up to a month to recuperate after a long trek, especially one at high altitude.
Lastly, the good thing about treks is that you usually come back with new perspectives on life and even more resilience!!

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USEFUL LINKS

Read our full post on Mental Toughness, which includes Building Your Resilience, and a few more tips for females.

Read about What Happens When Your Plans Go Out the Window.

For more information on high altitude see our High Altitude Trekking Tips, or go to Himalayan Rescue Association (himalayanrescue.org) or this one on Understanding Altitude by Expedition Base.

Read about our high altitude treks – Everest Base Camp, Everest Circuit and the Cho La, Mera Peak – when things don’t go to plan.

See our Fun Stuff page for things to do which relate to trekking and mountain culture.

See our posts on different treks around the world.

Get the YAK PACK – for a printable version of this comprehensive guide.

Download the Trek Ready Cheat Sheet

Go to PART 1: Gear

Go to PART 2: Trek Fitness

Yak or Yeti? The Himalayan Quiz

Published December 2017 by Cut Lunch Adventures. Updated February 2021.

[qsm quiz=1]

Malaysian Borneo: Mt Kinabalu, A New Years surprise

Published June 2017 by Trevor. Updated February 2021.

We could see Mt Kinabalu in the distance from our hotel. With New Years fast approaching and with two angsty teenage children in tow, it was a choice between party on the beach, or, climbing that mountain. Hmmmmm – no second guesses which one my two teenagers wanted to choose! Little did we know at the time, preparation was everything – and altitude something else.

A couple of days before, we went shopping at the Kota Kinabalu (KK) bustling night markets in town. As you’ve probably gathered, this was a spur of the moment decision and so our purchases of essential gear were somewhat limited – but so was our budget. To make this situation even worse, the locals just shrugged this off as ‘just a walk in the park’. Never listen to the locals!!

The ascent

Mt Kinabalu (4,095m) is not for the faint hearted. It was a 5:00AM wake up call for us on the day beginning the hike. We packed our ‘very’ limited gear, snacks (chocolate and the occasional muesli bar), and water, in our market-bought backpacks and began the bus trip from our hotel to Kinabalu Park Headquarters.

From there, we transferred to Timpohon gate (1,866m and 5.5km from the entrance to the Headquarters) and began the five-hour ascent* up to Laban Rata (3,272m) for our overnight stay.

Unfortunately, I spent the last two hours of the long ascent by myself as my two teenagers had suddenly decided that I was too slow for them. Luckily, I had all the snacks with me!. No matter how fit you are, or age, the altitude can be your biggest obstacle when it comes to getting up that hill.

Once I reached Laban Rata, I located my two teenagers, who were sprawled out on a rock, waving, and encouraging (read laughing) me as I came up the final bend. That evening, we settled in for a brief sleep before another early wake up, this time 2:00AM, to begin our hike up the summit.

The climb

With the treacherous weather and ponchos in hand, off we set. The first part of the climb, around 45-60 minutes was quite easy – up a set of long stairs.

Over the next couple of hours, we hauled ourselves up the slippery granite rocks using a sturdy rope and proceeded to a checkpoint. Not long after that, we steadily walked/scrambled to the summit of Low’s Peak. We rewarded ourselves with a well-deserved chocolate bar just in time for the sunrise.

Arriving back at the hotel that evening, I decided to jump in the pool for recovery. I couldn’t move as my muscles ached all over. I was contemplating what I had just done, when a pool attendant happened to pass by. He remarked with a wry smile, ‘ah, you climbed the mountain’. Yes, indeed I did.

Little did I know at the time, but this was the start of many adventures into the world of trekking at altitude.

*There’s a s*** load of stairs!

Onwards and Upwards

Trevor

Insights

Don’t underestimate the effort required to do the hike/climb.
While no special gear is required, sturdy hiking shoes or boots are recommended. Along with a head torch, also pack a warm jacket. You will be climbing in the dark and it gets very cold at the top before the sun rises
Hiking or climbing at altitude should not be taken lightly. See our High Altitude Trekking Tips
Enjoy the views. On a clear night, you can see down below to KK in the distance
If it’s raining when you start your climb from Laban Rata, be careful on the granite as it can get very slippery
Take a few snacks and lots of water. You can also purchase these at Laban Rata Hut, though will more expensive