Content:
- Description of the routes
- Suggested physical preparation scheme
- Suitable equipment
- Food and hydration
- Why join a group?
High mountain trekking is an exciting activity that allows you to explore beautiful natural landscapes and challenge your physical limits. However, before embarking on such a hike, it is important to be well prepared to ensure your safety and enjoy the experience to the fullest. In this article, we will provide some recommendations to adequately prepare for a high mountain hike.
1. Know the route:
In the Cocuy challenge offered by Road Trip, you will be able to traverse two of the most emblematic trails of the El Cocuy National Natural Park.
Trail to the Great Lake of the Sierra: This trail is one of the most popular routes in the PNN El Cocuy, taking you to a beautiful lagoon located at an altitude of approximately 4,600 meters above sea level. The route is about 19 kilometers long (round trip) with a positive elevation gain or ascent of 1,160 meters. This route offers stunning views of glaciers and surrounding mountains. During the hike, you will cross rocky and steep terrains, so a good level of physical condition and hiking experience are required.
Trail to the Devil's Pulpit: This trail is another exciting route in the PNN El Cocuy. This hike will take you to a peculiar rocky formation known as the "Devil's Pulpit," which is located at an altitude of approximately 4,800 meters above sea level. The trail is about 21 kilometers long (round trip) and is considered highly difficult due to the positive elevation gain or ascent of 1,340 meters. During the hike, you will enjoy panoramic views of the snow-capped peaks, glaciers, and surrounding valleys, making it a unique high mountain experience.
Both trails require proper acclimatization to altitude, so on the first day, an acclimatization trail to Cerro Mahoma will be carried out. This 5 km route will allow reaching an altitude of 4,000 meters above sea level, then descending to the town of El Cocuy where you will overnight at an altitude of 2,600 meters above sea level. The following days, the routes to the Great Lake of the Sierra and the Devil's Pulpit will be undertaken. After each hike, we will return to the town to rest at lower altitude and better adapt to high mountain conditions.
People living below 2,000 meters above sea level are recommended to undertake mountain activities above 3,800 meters, as well as have a 4-5 day acclimatization process above 2,600 meters in the days prior to the challenge.
2. Prepare your physical condition:
Next, we suggest a 10-week training scheme to adequately prepare and comfortably undertake a 21-kilometer trek in high mountain, reaching a maximum altitude of 4,800 meters above sea level.
It is recommended to have a prior training period of 10 to 12 weeks according to each person's physical condition, but do not forget to adapt this plan according to your current fitness level and consult with a health professional before starting any intense exercise routine.
Weeks 1-2: Basic conditioning
- Perform walks of 5 to 8 kilometers on varied terrains, such as hills or trails with moderate slopes.
- Ensure good walking technique and practice carrying your trekking gear.
- Perform these workouts 3 to 4 times a week, alternating rest days.
Weeks 3-4: Increasing distance
- Gradually increase your walking distance to 10 to 12 kilometers, maintaining the same varied terrain.
- Add some extra weight to your backpack to simulate real trekking conditions.
- Try to perform these workouts 3 to 4 times a week, with rest between sessions.
Weeks 5-6: Mountain training
- Look for trails that resemble the conditions of the trek you will undertake, with steeper slopes and more challenging terrains. In Bogotá, we recommend the Las Moyas trail or climbing Monserrate.
- Gradually increase the duration of your walks to 13 to 16 kilometers.
- Perform these workouts 3 to 4 times a week, with rest days between sessions.
Weeks 7-8: Altitude and endurance
- Seek opportunities to hike in higher altitude areas if possible. This will help you better acclimate to high mountain conditions.
- Increase the duration of your walks to 15 to 18 kilometers.
- Include stair training sessions to strengthen your legs and improve endurance.
- Perform these workouts 3 to 4 times a week, with rest days between sessions.
Weeks 9-10: Tapering (gradual reduction)
- Reduce the intensity and distance of your walks to allow your body to recover before the trek.
- Perform shorter walks of 5 to 10 kilometers, focusing on maintaining good technique and a steady pace.
- Rest adequately and ensure a balanced diet to promote good recovery.
Remember, this is only a general scheme and should be adapted according to your own needs and limitations. Listen to your body, stay hydrated during training, and don't forget to stretch and warm up before each session.
3. Suitable equipment:
Having the right equipment is essential to guarantee your safety and comfort during high mountain trekking. Some essential items to include in your luggage are:
- Resistant and comfortable trekking boots.
- Appropriate clothing for different weather conditions. Bring cold-weather clothing such as gloves, hat, and ear warmers. It is also very important to carry a waterproof or windbreaker jacket.
- Spacious and durable backpack. To carry everything needed for the hike, including clothing and food.
- Sun protection (cream and sunglasses). At high altitude, ultraviolet rays are stronger, so it is important to have good sun protection for your skin and eyes.
- It doesn't hurt to carry a flashlight.
- Although guides carry a first aid kit, it is advisable to carry your own kit, as well as personal medications in case you need them.
We also recommend implementing the three-layer clothing theory during mountain hikes. This combination of garments will allow you to create an internal microclimate, keeping your body protected and comfortable in different weather conditions. These three layers are composed as follows:
- Base layer: This is the layer closest to the skin and its main function is to absorb and eliminate moisture from the body. Made of breathable materials that allow sweat to evaporate quickly, keeping the skin dry. Items in this layer are usually T-shirts or thermal shirts with long sleeves, leggings, or tight pants.
- Intermediate layer: The intermediate layer aims to provide thermal insulation and retain body heat. It is made of insulating garments such as sweaters, fleece jackets, or polar liners. These materials trap warm air close to the body, maintaining heat in cold conditions. Additionally, this layer also helps transfer moisture from the base layer to the outside.
- Outer layer: The outer layer or shell layer is the last layer and aims to protect against wind, rain, snow, and other adverse weather conditions. This layer must be waterproof and windproof, but at the same time breathable to allow moisture generated by the body to escape. Waterproof and windproof jackets and pants are common examples of garments for this layer.
4. Food and hydration:
During high mountain trekking, it is essential to maintain a balanced diet and proper hydration. Carry energy foods such as granola bars, dried fruits, and healthy snacks. Also, make sure to carry your water bottle; it is not necessary to drink excessive water but taking sips throughout the route is fundamental. For the intensity of the hike, at least 2 liters of water should be consumed per trail. Avoid heavy or unhealthy foods that could impair your performance.
5. Why join a group?
To hike in the PNN El Cocuy, it is necessary to have a mountain guide endorsed by Parques Nacionales. In the Cocuy challenge, we will have one guide for every 5 people, so usually, we have 3 endorsed guides. This will allow the group members with better physical condition to take the lead, as well as others to go at a slower pace according to their physical conditions. In any case, do not forget the importance of prior preparation to undertake a safe hike and enjoy the route.
The guides will provide guidance, local knowledge, and increase your safety during the hike. Additionally, it is an excellent opportunity to meet other mountain enthusiasts and share experiences.