Irish Heart Everest Base Camp Trek

www.irishheart.ie

EVEREST BASE CAMP 2013 September 17th – October 4th 2013 Sign up today and secure a place for just €300

EVEREST BASE CAMP EXPEDITION Immersed in the peaceful world of Tibetan Buddhism, and framed by the majestic Himalayas, this Nepalese trek offers more than just a walking challenge; it is for many a pilgrimage to climb to Everest Base Camp.

The scenery is truly breathtaking with mixed forests, flower filled meadows, glaciers, rivers and spectacular mountainous panoramas throughout.

Located in the Khumbu region of eastern Nepal our route takes us through Sherpa villages, bazaars and Buddhist monasteries. Trekkers come away with great appreciation of the Sherpa way of life, their mountain culture and traditions. This itinerary includes 12 days of trekking and has been designed with acclimatisation in mind. This makes the trip more enjoyable and gives everyone the best chance to reach base camp. We also spend two nights in Kathmandu and enjoy a guided sightseeing tour of the capital. This unforgettable adventure is perfect for those looking for a challenging trek to the foot of the world’s highest mountain.

Day 1: Tuesday Sep 17th: Depart Dublin.

Depart Dublin at 20:55 on an overnight flight to Abu Dhabi with Etihad Airways. (Overnight flight).

Day 2: Wednesday Sep 18th; Abu Dhabi to Kathmandu.

Arrive in Abu Dhabi at 07:20. At 10:05 depart Abu Dhabi on a direct flight to Kathmandu with Etihad Airways.

Arrive in Kathmandu at 16:15. Airport pick up and transfer to the hotel in Kathmandu. Overnight hotel.

Day 3: Thursday Sep 19th; Fly Kathmandu to Lukla, 35 minutes; Trek Lukla to Phakding, 3 hours.

After breakfast at our hotel we drive to the domestic airport for our flight to Lukla. From here we trek to the village of Phakding. The trail starts by descending Northwest to the village of Choblung in the Dudh Kosi Valley. From here we follow the Dudh Kosi river passing through Ghat and then into Phakding. We enjoy our first night on the trail. Overnight guest house. Altitude 2623m.

Day 4: Friday Sep 20th; Trek Phakding to Namche Bazaar, 6 hours.

After breakfast we start walking, following the Dudh Kosi river. After some time we reach the confluence of the Bhote Kosi and Dudh Kosi and cross a large suspension bridge. The trail then ascends through pine forest and some small meadows to reach the distinctive horse-shoe shaped village of Namche Bazaar. It’s a tough day on the trail but great views of Everest (8848m), Lhotse (8511m), Nuptse (7879m), Arna Dablam (6856m) and Taweche (6542m) make all the effort worthwhile. Overnight guest house. Altitude 3440m.

Day 8: Tuesday Sep 24th; Trek Pangboche to Dingboche, 5 hours.

We continue on a relatively easy track as we clear the tree line and are rewarded with uninterrupted mountain views. The final section into Dingboche is the steepest but it is relatively short. Relax for the afternoon. Overnight guest house. Altitude 4350m.

Day 9: Wednesday Sep 25th; Trek Dingboche to Dughla, 5 hours.

Day 5: Saturday Sep 21st; Rest and Acclimatisation Day in Namche Bazaar.

Rest day for acclimatisation at Namche Bazaar. As the name suggests, Namche is famous for its local market. We advise an early start to climb to the ridge above Namche for sunrise. We are rewarded with the stunning sunrise over the panorama of the Khumbu peaks including views of Everest, Nuptse and Ama Dablam. The rest of the day can be spent exploring this colourful village, walking along the Thami Valley or visiting the Sherpa museum to see the interesting displays of Sherpa lifestyle and culture. Overnight guest house. Altitude 3440m.

Today is another short day. We start from Dingboche with a steep climb onto the ridge above Pheriche.

Upon reaching the monastery at the top of the ridge we are greeted with fantastic views of our route so far and of what lies ahead. From here the trail is relatively easy with uninterrupted views of the surrounding landscape. Dughla is situated just below the Khumbu Glacier. Overnight guest house. Altitude 4620m.

Day 6: Sunday Sep 22nd; Trek Namche Bazaar to Tengboche, 5 hours.

Today’s route is fairly flat but has some stunning views of the surrounding landscape. Towards the end of the route we walk up a steep trail to reach Tengboche. In the afternoon we explore Tengboche, visiting the local bakery and monastery. Overnight guest house. Altitude 3867m.

Day 7: Monday Sep 23rd; Trek Tengboche to Pangboche, 5 hours.

Today’s walk is quite short but we move slowly in order to acclimatise correctly. The trail takes us through Deboche and over some bridges before a steep ascent to Pangboche. We pass more beautiful monasteries and have great views back to Tengboche. Overnight guest house. Altitude 4252m.

Day 10: Thursday Sep 26th; Trek Dughla to Lobuche, 5 hours.

After breakfast we walk up the terminal moraine of the Khumbu Glacier, crossing the snow line. After some time we reach some memorials for climbers who lost their lives climbing Mt Everest itself. The second half of the walk is quite flat and takes us right into Lobuche.

Lobuche treats us with more amazing views of the Himalayas. Overnight guest house. Altitude 4930m.

Day 11: Friday Sep 27th; Trek Lobuche to Everest Base Camp to Gorakshep, 9 hours.

From Lobuche it is a long rewarding walk to Everest Base Camp (5364m). We keep a slow pace all the way in order to acclimatise correctly. After 8 days of walking there is a real sense of achievement upon reaching base camp! After taking in the atmosphere and sights at base camp we walk back down to Gorakshep.

Overnight guest house. Altitude 4930m.

Day 12: Saturday Sep 28th; Trek Spare Base Camp Day, 6 hours.

Day 14: Monday Sep 30th; Trek Tengboche to Khumjung, 5 hours.

Due to the severe altitude and the ever changing weather conditions it may not be possible to go to Everest Base Camp on day 11. The expedition leader in consultation with the local guides will make a decision on when to go to the base camp. If we reach base camp on day 11 we will climb Kala Patthar (5545m) a nearby peak today. We will finish the day by walking back to Lobuche. Overnight guest house. Altitude 4930m.

Today we follow an easy path, although there are a couple of steep sections. We arrive in Khumjung at lunchtime.

It is a wonderfully tranquil place which has been well supported over the years by mountaineers. It has a superb bakery with delicious cake and decent coffee too! In the afternoon we can visit the Sherpa Heritage Museum.

Overnight guest house. Altitude 3780m.

Day 13: Sunday Sep 29th; Lobuche to Tengboche, 5 hours.

Today we retrace our steps back to Tengboche. The walking is much easier today as we are descending and losing altitude all the time. We stop off in Pheriche and visit the Himalayan Rescue Association clinic. Here the medical staff are conducting a trial on the effects of altitude and they are always looking for participants!

If you are willing to take part, it will be a quick and painless process involving eye checks and the measurement of oxygen saturation levels in the blood.

The trial will hopefully lead to a better understanding of the effects of altitude on the human body and how to prevent some of its life threatening effects. The afternoon walk is magnificent with great opportunities to appreciate the true extent of the trek we have undertaken. Overnight guest house. Altitude 3867m.

Day 15: Tuesday Oct 1st; Trek Khumjung to Lukla, 8 hours.

Our last day of walking always brings out mixed emotions. It’s a long day of walking with some steep downhill sections. There is plenty of time for reflection and to enjoy the last views of the highest mountains in the world. We say goodbye to our support team in Lukla. Overnight guest house. Altitude 2623m.

Day 16: Wednesday Oct 2nd; Fly Lukla to Kathmandu, rest followed by evening celebration meal.

We fly back to Kathmandu in the morning and check into our hotel. We have some free time for resting at the hotel or exploring the surrounding area. In the evening we enjoy a special celebratory meal in one of Kathmandu’s best restaurants. Overnight hotel.

Day 17: Thursday Oct 3rd; Morning sightseeing, evening depart Kathmandu.

After breakfast we take a guided sightseeing tour of Kathmandu with a chance for some last minute retail therapy! In the evening we transfer to the international airport. Depart Kathmandu at 21:20 with Etihad Airways on a direct flight for Abu Dhabi. Arrive in Abu Dhabi at 00:10.

Day 18: Friday Oct 4th; Abu Dhabi to Dublin.

Depart Abu Dhabi at 02:20 with Etihad Airways on a direct flight to Dublin. Arrive in Dublin at 07:30, expedition ends.

I am interested. What do I need to do?

To take part in this amazing experience, you will need to raise €4,995. We are here to help you in any way we can with your fundraising. We understand that the Everest Trek is a challenge both in the physical preparation and in the fundraising required, but we will provide you with all the ongoing support you need. Some ideas to get you started.

■■ Abseil

■■ Dinner Dance

■■ Parachute Jump

■■ Auction

■■ Exhibition

■■ Pub Quiz

■■ Bag packing at local supermarket

■■ Fashion Show

■■ Raffle

■■ Book Club

■■ Five a side football match

■■ Race Night

■■ Coffee Morning

■■ Golf Tournament

■■ Street Collections

■■ Car Wash

■■ Head Shave

■■ Table Quiz

■■ Danceathon

■■ Marathons

About the Irish Heart Foundation: The Irish Heart Foundation is the national charity fighting heart disease and stroke and is 93% funded by public donations. By taking part in our overseas trek, you are directly helping to save lives and reduce the impact of heart disease and stroke, the combined number one killer in Ireland.

Our services include our education work in schools and work places, our medical research in stroke and heart disease. We’ve trained over 65,000 people in CPR through our network of over 165 accredited training sites. We have an extensive patient support programme which includes all our information provision, our leaflets, website, conferences and our Helpline nurses.

More recently we have expanded our work into the area of stroke and we’ve had great success in the area of stroke symptom awareness, through our TV & Radio campaign F.A.S.T. Money raised from the Everest Trek 2013 will go towards our Stroke campaign. Unfortunately, we all know someone that has been affected by heart disease or stroke. Together heart disease and stroke kill more people than cancer, suicide and road deaths combined.

Around 10,000 people will have a stroke in Ireland this year.

Around 10,000 people will have a stroke in Ireland this year. Over 2,000 people will die and thousands more will be left disabled. But a significant proportion of this death and disability is avoidable. By creating awareness about stroke we hope to lower these rates and with your help this will be possible.

With your help we can continue to save many more.

FAQ’s When are the IHF team going to Everest Base Camp?

■ All accommodation based on twin sharing in hotels

■ 17 September – 4 October 2013

■ Three daily meals (with plenty of snacks in between

in Kathmandu and in guest houses elsewhere. during trek days).

How much do I have to fundraise to secure my place on the trek for the IHF?

■ All transport throughout the expedition.

■ Secure your place for only €300.

■ Team branded gear

What is the Minimum Sponsorship to do the Everest trek?

EXPEDITION COSTS EXCLUDE: ■ Personal travel insurance. (compulsory)

■ A total fundraising target of €4,995 must be

■ Transfers to and from Dublin airport.

submitted to the IHF before departure ■ The cost of your place is €2,595 ■ With €2,400 coming directly back to the IHF

■ Medical vaccinations.

■ Tourist visas.

■ Personal equipment.

EXPEDITION COSTS INCLUDE:

■ Personal spending and tips. Tips are 100% optional.

■ International flights from Dublin to Kathmandu

Do I need to be fit to trek to Everest Base camp?

return economy class.

■ Internal flights in Nepal.

■ YES! This is a tough challenge and requires a good

level of fitness to be able to complete the route.

Participants must train to increase their strength and stamina.

■ Expedition leader.

■ Expedition doctor.

■ Local English speaking guides, local cooks and

support team.

Conditions of entry & Declaration: ■ You must enclose a registration fee of €300 for each

application (payable to The Irish Heart Foundation).

This is non refundable unless the charity is forced to cancel.

■ You must raise a minimum of €4,995 sponsorship

(inclusive of deposit).

■ We reserve the right to alter the itinerary should

climatic or any other unforeseen circumstances make this necessary.

■ If you have any medical conditions that could be

affected by strenuous activity, or you are over 65 years of age, you must get written clearance from your doctor. Our travel partner’s medical team will make the ultimate decision on a participant’s fitness to travel.

■ Anti Malaria medicine and any inoculations that

may be needed are not included.

■ If you are unable to meet the sponsorship

requirements you may forfeit your place on the trek.

■ All funds raised should be payable to The Irish Heart

Foundation.

■ All flights will be booked through Earth’s Edge TM. ■ Where applicable, and unless stated, you must have

a valid entrance visa for the country in which the challenge takes place.

■ Your passport must be valid for at least 6 months

from the date of your return to Ireland.

■ You must accept that all instructions given to you

on the challenge must be observed for your own safety.

■ You must accept that all info provided on this

application form and any other forms, is/are correct to the best of your knowledge.

■ You must have adequate insurance for the

challenge. Details must be sent to us four weeks before departure.

Application Form

Name of Challenge: Everest Base Camp 2013 Date of Challenge: 17th September – 4th October 2013 Fundraising Target: € 4,995

PERSONAL DETAILS:

Title:

Age:

Forename:

DOB:

Tel (day): Address:

Surname: Email: Mobile:

Passport No.:

Place of issue:

Date of Expiry:

Nationality:

Please enclose 2 passport sized photos with your name clearly printed on the back and a copy of your passport page.

ADDITIONAL INFORMATION: All accommodation will be shared and single sex. Is there someone you wish to share with?

Do you have any special dietary requirements or food allergies?

How much trekking experience do you have?

✂

Charity Number CHY 5507

Where did you hear about the challenge?

IHF website T-shirt size: S

Newspaper M

Mailing

IHF Newsletter

Other

L

Thank you for signing up to do our trek!

Charity Number CHY 5507 HPUT00375

Wish you were here??

Heart and Stroke Helpline: Locall 1890 432 787 Monday to Friday 10am to 5pm Irish Heart Foundation 50 Ringsend Road, Dublin 4.

Phone: +353 1 668 5001 Fax: +353 1 668 5896 Email: info@irishheart.ie

Web: www.irishheart.ie www.stroke.ie

The Irish Heart Foundation is the national charity fighting heart disease and stroke.

We support, educate and train people to save lives, campaign for patients, promote positive health strategies, support research and provide vital public information. We need your support – through donations, as a volunteer or on our training courses.