9 Sep 2024 Prakash Devkota
Mera Peak is one of the most fascinating peaks in the Mahalangur section of the eastern Himalayas. Renowned as the highest trekking peak in Nepal, Mera Peak Climbing is a memorable and thrilling journey that is suited for everyone, from beginners to veteran climbers. Situated at an altitude of 6,461 meters (21,197 feet) this peak expedition is considered a moderate-level endeavor. So if you are planning to scale this magnificent mountain and are curious about the Mera Peak training and preparation part, you have come to the right place.
In this article, we will discuss all the factors related to this iconic climb and how you should make efficient preparations to ensure an unforgettable experience. From Mera Peak training plan for physical-mental part and technical skills to the acclimatization process, training schedule and gear list this detailed article will provide you insights on every aspect of this wonderful journey. So, stick with us till the end to create an ideal training and preparation plan for Mera Peak climbing.
Why Training is Essential to Climb Mera Peak?- Mera Peak Expedtion Overview
Mera Peak was initially graded as an Alpine Grade F Peak. This difficulty level of Mera Peak indicates the expedition used to be an easy and straightforward climb. However, as of now, due to the glacial changes and the requirement for the steep climbing section near the final section, the difficulty level of the peak has been increased.
This thrilling Mera Peak climbing is currently graded as an Alpine Grade PD peak in the Alpine Grading System. From the Himalayan grading system perspective, it can be taken as a moderate-level expedition. Although it is not the hardest level of climb in the Himalayas, a good level of preparation is absolutely necessary.
To make sure that you can enjoy a comfortable and memorable trip, you will need to make a good level of physical and mental preparation. Besides those, you will also have to be careful about other aspects of the trip for efficient Mera Peak training and preparation.
Also, even if this peak has been graded as non-technical, there are some technical segments on the mountain the climbers have to overcome. Even though these technical sections are not that challenging, a basic understanding of mountaineering equipment and skill is essential.
Physical Training Plan
If you have a good level of fitness, then taking on any kind of adventure won’t be that much of a hassle for you. There are several perks of having good fitness and taking on a long Himalayan journey, such as Mera Peak Climbing, will be a piece of cake.
Although having some prior high-altitude trekking experience or mountaineering experience will be quite helpful, it is not mandatory for this trekking peak expedition. If you make a good amount of preparation, you will be able to make up for the gap in experience.
Normally, for a high-altitude trekking journey, 3 to 6 weeks of training will be quite sufficient. However, as you are ascending on an actual alpine peak, you will need to train for at least 3 to 4 months to climb Mera Peak.
If you seriously want to build a career in the mountaineering industry, you can also take a mountaineering class, which will last about a month. For the most effective result, you will have to stay consistent with the training program.
Let’s check out the physical preparation aspects of the Mera Peak training and preparation.
Strength Training
In the first step of climbing Mera Peak preparation, you will need to work on your strength aspects. Your overall strength will determine how well you will be able to take on the physically demanding parts of this expedition.
You will have to trek on the rugged mountain terrains, overcome steep sections, cross glaciers and walk on the alpine slopes while carrying your backpack. Accomplishing such a feat is not possible with a good level of strength.
Similarly, having a strong core strength will help you find balance even while navigating the challenging mountain routes. Your primary focus for this mountain expedition should be on leg strength and upper body strength.
Here are some recommended strength training exercises that will be very helpful while you are taking on the Mera Peak expedition.
- Squat
- Plank
- Deadlift
- Bicep curl
- Hammer curl
- Walking lunges
- Overhead press
- Squat
- Push up
- Bench press
- Dumbell rows
- Less press
- Lunges
- Glute bridge
- Le raise
- Bicycle crunches
- Step up
- Wall sit
Endurance Building
Endurance exercises are generally known as exercises that improve your body’s ability to handle physical activities for long durations. Your strength training exercises to climb Mera Peak will improve your overall physical aspects.
As for the endurance exercises, they will help you keep up with need of physical activities for longer periods. While taking the mountain route, you will have to walk for multiple hours on the trekking route. Similarly, the scaling will take two days with at least 6 to 7 hours of climbing frame.
Thus, you will need a good endurance level to make up for the long hours of walking and scaling demands of this thrilling Himalayan expedition. Here are some of the helpful endurance training exercises that you can use in your Mera Peak training and preparation plan.
- HIIT (High-intensity interval training)
- Calf raise
- Bodyweight squat
- Kickboxing
- Jumping rope
- Mountain climber
- Bodyweight circuits
- Burpees
- Spring and active recover
- Plyometric training
- Hill running with weights
- Crossfit workout
- Rock climbing
Stamina/ Cardiovascular Fitness
Both strength and endurance exercises are very important aspects of the physical training part of the climbing Mera Peak preparation. However, beyond those aspects, stamina/ cardiovascular fitness is essential as well.
These exercises are known to be very helpful in extending your stamina reserve. So, if you put in a good amount of effort for these exercises, you will be able to find it much easier to take on the long and physically demanding journey without completely exhausting yourself.
Furthermore, these exercises are also known to be helpful to help you with the acclimatization process. As stamina/ cardiovascular exercises improve your body’s oxygen-delivering and handling capabilities, you won’t find it that hard to adapt to the regions with low oxygen levels.
Here are some exercises that you can use for your stamina/ cardiovascular fitness training regime to climb Mera Peak.
- Jogging
- Swimming
- Dancing
- Rowing
- Cycling
- Hiking
- Jumping jack
- Stair climbing
- Shadow boxing
- Power walking
Note: These are some of the very efficient physical training programs for climbing Mera Peak preparation. However, for a more personalized option, you can consult with a professional trainer who can design an appropriate plan suited for your fitness level.
Acclimatization Strategy
When taking part in an exciting high-altitude adventure, the main concern of every adventurer is the risk of Acute Mountain Sickness (AMS). During this trekking peak expedition, as you will also be traversing across the cold alpine slopes, there is also a risk of more adverse forms of altitude sickness.
High Altitude Cerebral Edema (HACE) and High Altitude Pulmonary Edema (HAPE) are other variants of altitude sickness that you have to be careful about during this expedition. The best way to counter and mitigate the risk of altitude sickness is to follow a strategic acclimatization schedule.
You will properly need to rest during the trekking period while moving across high-elevation points. Similarly, the same strategy should be implemented during the mountain scaling part. If you acclimatize properly, your body will get ample time to rest adapt to new altitudes.
That’s why Peak Climbing Nepal’s 17 Days Mera peak Climbing Itinerary follows an appropriate acclimatization process. During the trekking part, you will follow a gradual pace without climbing too fast to higher altitudes.
You will also get an acclimatization day at Khare (5,000m) before switching to the mountain trails. Also, with us, you will not pushing for the summit of the peak on a single day. You will first climb to the Mera High Camp (5,300m), to take your time with acclimatization. Only then you will push for the summit of Mera Peak on the next day.
Learn More About: How High Is Mera Peak?– Mera Peak Elevation
Technical Skills Training
This exhilarating trekking peak of the eastern Himalayan region is considered a non-technical climb. However, it doesn’t means that the technical sections on the mountain are completely absent. Climbers have to overcome some sem-technical segments as they continue further with their ascending journey.
These sem-technical parts on Mera Peak are not challenging and just a basic level of skills will be sufficient to overcome them. Even if you are not familiar with how to use the mountaineering tools, your climbing guide will brief you during the practice climb session.
During the practice climb, you will get a chance to learn about the use of different equipments and how to use them during the climbing part on the mountain. There are just three basic technical skills that you have to learn for Mera Peak training and preparation.
Using Crampon and Ice Axe
These are some of the very basic mountaineering equipment that you will require for Mera Peak Climbing. You will be using the crampon to walk on the mountain slope. These boot spikes will provide a firm grip on the mountain’s ice, snow, and rocky terrains.
As for the ice axe, it is generally used for basic self-arrest on the slope. It will provide you a firm grip on the steep slope of the mountain and is also helpful during ascends and descends.
Glacier and Creavase Travel
For safe navigation across the diverse terrain of the mountain, you will also need some glacier and crevasse skills. You need to understand how to safely cross the crevasses along the route; your climbing guide will brief you about it during the practice climb.
Small crevasses can be easily crossed by just jumping and your climbing guide will set up ropes if necessary. As for the longer crevasses, climbing ladders will be used to safely navigate across the crevasses.
Rope and Harness
During the final part of the summit, there is about 40 to 50 meters of ice dome. To cross this section, you will need to use the fixed rope set by the guides and safety harness. Although this is considered a challenging part of this expedition, it is pretty much a straightforward climb.
So, it won’t be hard to cross this section of the mountain as you will be led by a capable mountaineering guide. The harness will keep you attached to the rope and you will be able to move about quite easily.
Mental Preparation
Mera Peak Climbing is a long and high-altitude journey in the Himalayas. Given physical preparation is a top priority for this adventure, you need to be also careful about mentally preparing for this Himalayan endeavor.
During this expedition, you will take on a long trekking journey in the Everest region. Although it is a mainstream destination, it is not exempt from the Himalayan remoteness. The available services and facilities here and the resources are in pretty limited numbers.
That’s why you have to account for all these factors to mentally prepare for the experience. Similarly, the long hours of taking and freezing alpine slopes can by quite exhausting. You will stay positive and motivated and work on fear factors to keep pushing further during such circumstances.
Here are some mental work-out points for Mera Peak training and preparation:
- Set achievable objectives and understand the scope of your climb
- Prepare for mental challenges such as discomfort, isolation and fatigue and develop mental resilience
- Keep yourself motivated and keep your eyes set on the goal
- Prepare for altitude variation, understand its effect on both body and mind
- Use positive self-talking techniques and visualize your success
- Build team cohesion so you can learn to rely on them
- Stay focused and present, keep your eyes on immediate tasks and challenges
Nutrition and Hydration
These may not seem like a fitting topic for the Mera Peak training and preparation discussion. However, these are very crucial parts of your climb that will affect your overall experience. During your Mera Peak Climbing, you will spend about 13 days on the mountain.
From the trekking to the climbing period, you will have to take good care of your nutrition and hydration. The food you eat will be the source of fuel for the efforts you have to put on the physically demanding trails.
That is why you are recommended to eat a healthy and balanced diet, overseeing the nutrient intake. Every day’s adventure will be tiring and exhausting; you will need to eat proper meals to replenish the lost energy.
Don’t only go for the taste, but also be mindful of the nutrient value. A good balanced diet means good fuel to keep your energy level at an optimum level during your exploration. Similarly, it will also keep your immune system strong which is very crucial during remote adventures.
As for hydration, you should drink at least 3 to 4 liters of fluid per day during the trekking part. You don’t necessarily have to drink water every time to meet the hydration quota. You can also enjoy refreshing options like lemon water, herbal tea, or other fruit juice options (preferably natural).
Training Schedule
For a trekking peak such as Mera Peak, just 3 to 4 months of preparation will be quite sufficient. However, the better your fitness level you have, the easier it will be for you to overcome the difficulty factors of the trip.
Thus, depending on your fitness level, you can also stretch the training program upto 6 months. Remember, you don’t have to work significant hours during each day for the training. Create a well-balanced Mera Peak training plan with enough rest periods in between.
Also staying consistent with the training program is also very important. For the most fruitful result, you should create a convenient schedule and slowly increase the hardness instead of going hardcore from the very start.
This way, there is very little chance of you skipping the training program. You can also do occasional practice hikes to the nearby hills. These types of hikes can help you understand the actual mountain terrain and what aspects you should improve to take on the Himalayan journey.
During the practice hike, make sure to carry your backpack with some weight. That will be proper training for you as you will have to carry your backpack during the Himalayan journey. Plus, this will also be a chance to test out your trekking equipment for the trip.
Mera Peak Gear List
After exploring several factors of the Mera Peak training and preparation, let’s move on to another important aspect of this Himalayan expedition, which is packing right. During this exciting Himalayan scaling adventure, you will explore different climatic zones of the country.
Similarly, the season of your choice for this expedition will also influence the overall packing list. Note that if you take part in this adventure during the best time to climb Mera Peak (i.e. spring and autumn), just general packing for the trek and mountain climbing equipment will be sufficient.
But for the off period like monsoon and winter, you will need to prepare an extensive packing list to counter the weather challenges. Here is an ultimate Mera Peak gear list that you can use as a reference for your thrilling Himalayan endeavor.
Mera Peak Training and Preparation- Packing Recommendation
For Head, Body and Hands
- Sun brim hat or sports hat
- Woolen hat and beanie
- Neck gaiter
- Headscarf
- Moisture-wicking base layers
- Thermal inner layers
- Lightweight t-shirt and shirt
- Sweater
- Fleece jacket and hoodie
- Waterproof/windproof outer layer
- Down jacket
- Comfortable undergarments
- Lightweight gloves
- Mountaineering insulated gloves and mittens
Lower Body and Feet
- Trekking shorts
- Comfortable pants and trousers
- Insulated trouser
- Heavy shell and insulated mountaineering trousers
- Comfortable underwears
- Lightweight socks
- Heavy woolen and insulated socks
- Trekking boots
- Mountaineering insulated boots
- Sports shoes
- Slippers
Mountaineering Equipment
- Crampon
- Ice axe
- Helmet
- Carabiners
- Harness
- Snow goggles
- Ascender
- Ice screw
- Tape slings
- Snow bar
Personal Hygiene
- Shampoo
- Bard soap
- Toothpaste and toothbrush
- Quick-dry towel
- Mirror and nail clipper
- Tissue paper, toilet paper
- Wet wipes
- Body lotion
- Sunscreen cream
- Lip care
- Hairbrush
- Sanitizer
- Insect repellent
- Foot powder
- Deodorant
- Female hygiene products
- First aid kit
- Personal medications (if any)
Other Gear and Accessories
- Backpack
- Duffle bag
- Trekking pole
- Sleeping bag
- Headlamp or torch
- Garbage bag
- Waterbottle and thermos flask
- Powerbank
- Rain cover
- Universal adapter
- Books and magazines
- Solar charger
- Portable heater
- Inflatable pillow
- Sleep mask
- Map and compass
- Board and card games
Prakash Devkota
Managing Director and Team Leader
Mr. Prakash Chandra Devkota is an established name in the Tourism Sector in Nepal. He is a focused individual gifted with a brilliant mind. He is also hugely dedicated to social work. Born in the Gorkha district, a beautiful hilly region of Nepal, he first entered the tourism industry as a guide in 1997. He has gained extensive experience in almost all the trekking and climbing routes like Mera, Island, Lobuche and, Ama Dablam, etc.
He registered Nepal Guides Treks & Expedition in 2009 AD. Due to his passion for adventure and efforts to provide quality personalized service to his clients, he has established himself as a successful tourism entrepreneur. He has dedicated most of his time working diligently to elevate the tourism industry and collected more than 15 years of experience in organizing trekking and expeditions in Nepal, Bhutan, and India. He believes in the power of the tourism industry and the employment opportunities that can be created through it. He constantly looks for innovative ways to run the company.
Mr. Devkota has always been an avid practitioner of eco-friendly tourism and has always promoted environmental conservation throughout his career. He motivates his staff to embrace eco-friendly tourism through responsible tourism practices. He believes promoting eco-tourism will preserve natural resources and positively impact the environment.
