With only 5 weeks left until we leave, I am still training intensively and consistently. In this time, it is extremely important that I don’t get injured and that I eat a lot of good food. I need to fuel myself adequately to support my training but also for the expedition. At altitude, the massive increased energy expenditure combined with the loss of appetite, causes most people to lose quite a lot of weight, and it can cause you to get colder quicker, and have less energy. Below I will write about some key parts of my current diet. Maybe I should try everything on the Macca’s menu in the week before I leave?
I’m proud of myself for staying very consistent, and I have not missed a single training session that I planned for any week (so far!). Honestly, the consistent training with little rest is making me very tired but I am seeing progress in my recovery time and performance. Being on Everest is very uncomfortable, so my training should be as well. My training plan was mindfully designed, so all I have to do is mindlessly follow it, no matter how I am feeling. Of course, I have many sessions where I feel weaker, or unmotivated, but I try to think about how great it will feel to feel strong on the mountain, and how much more fun and safe it will be for me.
Of course I am extremely excited to start the expedition because last time was definitely the most fun I have ever had in my life! But another part of me is also excited to get out there because it will finally give me a break from all this training! The first 2 weeks or so are not too demanding as it is just slow easy hiking into base camp, with 1 long climbing day up Island peak (6200m).
Here is last week’s training
Monday – rest (+8km ride)
Tuesday – 1 hour stairmaster, 45 minutes upper/lower strength training, (+8km ride)
Wednesday – 4 hours hiking in the Dandenongs (before school*) 1600m vertical, carrying 12kg, (+8km ride)
Thursday – 9km run, (+8km ride)
Friday – 45 min interval run (1min30 efforts in zone 4-5, 1 min recovery), 45 minutes upper/lower strength training, (+8km ride)
Saturday – 1.5 hours stairmaster, 1 hour upper/lower strength training
Sunday – 5 hours hiking in the Dandenongs 2000m vertical up/down, half with 12kg vest – 6km walk
* : My first class is at 11:30am – still requires us to wake up before 5am!
Nutrition:
After each workout I immediately consume protein and carbohydrates, most often in smoothies. I have also recently added creatine into my diet which I have been loving. Throughout the day, I drink lots of electrolytes, and prioritise protein and carbs.
When I’m hiking in the Dandenongs I eat oaty bars, lollies, and drink electrolyte water with preworkout in it. Whatever it takes to get me through it!!
I have found that this increase in training load over the past 7 weeks or so, has hugely negatively impacted my sleep, but magnesium and melatonin have been life savers which have allowed me to train harder the next day.