www.WWTrek.com www.HumanOutreachProject.org
2 ò WORLD WIDE TREKKING
Why Trek?
Trekking, traveling long distances on foot through remote areas, offers you the opportunity for intimate exploration each step of your adventure. Be in the moment as you take in your surroundings, experience the culture, learn about the history, plants, animals, landscape, and meet local people on your journey. This is why we trek.
WWTREK.COM ò 3
THE WWTREK TEAM Dean Cardinale, World Wide Trekking Owner, Founder Patrick Reddish, Professional Western Guide Ed Chauner, Professional Western Guide Matt Biddle, Professional Western Guide Tina Biddle, Professional Western Guide Geljen Sherpa, Nepal Operations Manager Raymond Massae, Tanzania Operations Manager DeLacy Healey, HQ Operations Manager Stephanie Long, HOP Office Coordinator/Adventure Specialist Ashley White, Adventure Specialist Alex Torquemada, HOP Program Coordinator/Adventure Specialist Mac Berg, Media Specialist Nathan Guy, Graphic Designer Phil Levy, MD, MPH, Medical Advisor Jay Dash, Staff Photographer 4 ò WORLD WIDE TREKKING
I want to personally thank you for signing up with WWTrek for our MOUNT
ELBRUS, RUSSIA Best Adventure.
As you prepare yourself physically, mentally, and spiritually for your adventure, rest assured that the WWTrek team is taking care of all the logistical details surrounding your trek. We want you to relax and focus on the important things in your life leading up to your trip. We have enclosed all of the information and tools necessary to begin preparing for your adventure. We have included preparation tips, medical information, money tips, a gear list, and historical and cultural information as well as a suggested reading list prepared by our friends at Traveler’s Bookcase. I can assure you that every member of the WWTrek team, including myself, is going to be with you every step of the way. As an avid adventurer myself, I understand the stresses and excitement that coincide with travel. Please feel free to contact me, personally, at any time regarding any questions you may have or if you simply want to touch base about your trek. Above all, my team and I truly believe that at the heart of our adventure is your experience. We know each guest is different and has unique desires, so please, let us make this adventure what you’ve always dreamed of. Thanks!
WWTREK.COM ò 5
What We Offer
At WWTrek, our adventures are a first-class guest experience with personalized service every step of the way. Let our team at WWTrek focus on the details and plan a perfect adventure for you, whatever your particular needs may be. From predeparture trip planning and preparation, day to day safety & logistics, lodging and meals, entertainment, and every detail in between, WWTrek has you covered each step of your journey. At the heart of our adventure is your experience; we know that every individual has different and unique desires that make their experience right for them, and we at WWTrek strive to exceed the expectations of our guests each and every day. Our itineraries are designed with the experience and comfort of our guests in mind. We have developed each day to balance exploration and relaxation with luxurious comforts throughout. Our relationship with the communities of the international destinations we trek has earned our team respect abroad. We want you to experience the same satisfying relationships we enjoy throughout your adventure. Our local support staff welcomes you and the opportunity to share their home and culture. Most adventures also offer the opportunity to give back to the communities that welcome us through our non-profit, Human Outreach Project.
Travel with us and you’ll see why our guests become our friends and our friends keep coming back.
6 ò WORLD WIDE TREKKING
WWTrek Best Adventures
Our Best Adventures offer you an expertly pre-planned itinerary designed to let you experience the best adventure a particular destination has to offer. Scheduled dates and departures for these adventures have already been planned to optimize your experience, taking into consideration seasonal weather and peak tourist season. To ensure personalized service, we limit these treks to 14 members. The trek is guided by a WWTrek Lead Professional Western Guide who is supported by a highly trained local staff. These treks have mixed groups of adventurers and are a great way to experience high-end service in an exciting atmosphere while making life-long friends along the way.
WWTrek Custom Adventures
Our Custom Adventures are all about you and your specific individual or group needs. Whether you choose to charter and customize any of our international Best Adventures or design your own adventure from scratch, our team at WWTrek is here
to meet your adventure travel needs. Our local experts will take your small group of friends, large group of co-workers, or just yourself, on a custom adventure for the dates of your choosing. We will arrange a 100% privately guided adventure for you so that you can enjoy the WWTrek experience on your own, in your own way.
WWTREK.COM ò 7
TABLE OF CONTENTS YOUR MOUNT ELBRUS EXPERIENCE | 9 - 18 TRIP OVERVIEW 10
DAY TO DAY BRIED 11
MOUNT ELBRUS 12 MOSCOW 13
ST. PETERSBURG 14
ACCOMMODATIONS AND TRANSPORTATION 15
COMMUNICATION 16 FOOD 17
AREA FAST FACTS 18
PREPARING FOR RUSSIA | 19 - 37
TRAVEL ARRANGEMENTS 20 INSURANCE 21
TRAVEL DOCUMENTS 22
MONEY TIPS 23 - 25
PHYSICAL PREPARATION 30 - 32
GEAR 29 - 29
COMMONLY ASKED QUESTIONS 33 - 35
SUGGESTED READING 36 - 37
MEDICAL AND HEALTH | 38 - 47
A QUICK NOTE FROM OUR MEDICAL ADVISOR 39 - 41
ALTITUDE ACCLIMATIZATION 45 - 47
JET LAG TIPS 42 - 44
HUMAN OUTREACH PROJECT | 58 - 51 NOTES | 52 - 58
PRE-DEPARTURE CHECKLIST 53
IMPORTANT AND PERSONAL INFORMATION 54
TERMS AND CONDITIONS 55 - 56 NOTES 57
WWTREK LEADERS 58
8 ò WORLD WIDE TREKKING
TREK: An adventurous journey, especially one on foot.
1
YOUR MOUNT ELBRUS EXPERIENCE
WWTREK.COM ò 9 WWTREK.COM │ 9
TRIP OVERVIEW
Climbing Mount Elbrus (18,510’), the highest peak in Europe and one of the Seven Summits, is an admirable feat and epic mountain odyssey. Locally referred to as, “Mingitau,” or “the mountain of a thousand mountains,” Mount Elbrus is a twin peaked, volcanic massif covered in eternal snow. Rising almost 3,000 feet higher than its surrounding peaks and located north of the Caucasus main range, the summit of Mount Elbrus offers breathtaking views of the surrounding peaks and the impressive tributary valley systems that feed the raging waters of the Baksan River. The Baksan Valley offers diverse terrain, with steep bowls, vast open snowfields and pine forests. Our Mount Elbrus adventure affords our guests the opportunity to explore the cultural and historical sites of Moscow and St. Petersburg as well as immerse themselves in the rural mountain regions of Russia. Our guests will learn glacier climbing and avalanche safety skills as we attempt to summit one of the world’s most enticing peaks. 10 ò WORLD WIDE TREKKING
DAY TO DAY BRIEF
Day 1: July 16 Arrive to Moscow • Arrival to Moscow, Russia | transfer to hotel • Welcome Reception and dinner • Overnight: Arbat House or comparable • Meals included: D
Day 2: July 17 Moscow Cultural Tour • Moscow Cultural Tour: Kremlin, Red Square, St. Basil’s Cathedral and the Armory • Gear Check/Orientation • Overnight: Arbat House or comparable • Meals included: B/L/D Day 3: July 18 Moscow to Mineral Vody to Terskol • Fly to Mineral Vody then drive 3 hours to Terskol • Overnight: Hotel Ozon • Meals included: B/L/D Day 4: July 19 Terskol Acclimatization Day • Hike in the Baksan Valley to acclimatize • Overnight: Hotel Ozon • Meals included: B/L/D Day 5: July 20 Training/Acclimatization Day • While continuing to acclimatize we hike/skin to a local glacier and spend half the day teaching and reviewing crampon and ice axe technique • Overnight: Hotel Ozon • Meals included: B/L/D Day 6: July 21 Glacier Training and Acclimatization • Depart in a gondola through the ski resort to glacier • Use ski lifts and hiking to arrive at The Barrels, cozy mountain huts • Overnight: The Barrels (12,300’) • Meals included: B/L/D Day 7: July 22 Acclimatization, Safety, Training • Training | Glacier travel | Self-rescue drills • Traversing toward Pashkutov Rocks • Return to The Barrels • Overnight: The Barrels (12,300’) • Meals included: B/L/D
Day 8: July 23 Acclimatization, Safety, Training • Rest day • Practice additional crevasse rescue and advanced glacier skills • Overnight: The Barrels (12,300’) • Meals included: B/L/D Day 9: July 24 Summit Day! • Wake at 3 am to take snowcat to our previous high point to start climb | Pashkutov Rocks • Reach one of the Seven Summits, Mt. Elbrus! (18,510’) • Descend back to The Barrels • Overnight: The Barrels (12,300’) • Meals included: B/L/D Day 10: July 25 Alternative Summit Day • Option for summit, dependent on weather • Otherwise, return to the valley and do a day hike • Enjoy our final night on the glacier, in celebration • Overnight: The Barrels (12,300’) • Meals included: B/L/D Day 11: July 26 Descend to Terskol • Return to hotel (or stay at hotel) • Free day to hike/climb/sightsee • Meals included: B/L/D Day 12: July 27 Mineral Vody to Moscow to St. Petersburg • Drive to Mineral Vody • Fly to Moscow • International departures Note: This itinerary is included as a guideline for our adventure. Our schedule will be flexible to allow for logistical changes, delays due to weather, route, and snow conditions, and other factors beyond our control including, but not limited to, mechanical breakdown of sno-cats or ski area lift operations.
WWTREK.COM ò 11
MOUNT ELBRUS Mount Elbrus, the largest mountain in Europe, lies within the Caucasus Range between Russia and Georgia. One of the seven summits, with a elevation of 18,510’. Originally formed more than 2.5 million years ago, Mount Elbrus is an extinct volcano with two peaks. About 56 square miles of the mountain is covered by 22 glaciers that feed three of the main rivers of the Baksan Valley, the Baksan, Malka, and the Kuban rivers. The first ascent of the western summit of Mount Elbrus was made in 1874 by the British Grove Expedition comprised of Florence Grauford Grove, Frederick Gardner, Horace Walker, Peter Knubel, with Akia Sottaev as their guide. At 86 years of age, Sottaev was the first person to summit both of the peaks with the successful summit of the east peak in 1829. Did You Know?
Vadim Gippenreiter, Soviet photographer, was the first to ski down Mount Elbrus in 1939.
Did You Know?
Elbrus means “two heads” in Persian.
12 ò WORLD WIDE TREKKING
MOSCOW As the epicenter of “New Russia,” Moscow is a city representative of Russia’s complex history and progressive contemporary culture. The ancient city is a historian’s haven as it is home to the famous Red Square, St. Basil’s Cathedral, Kazan Cathedral, Kremlin Wall, and Lenin Mausoleum--to name a few of the highlights! Our tour will introduce us to Russia’s distinct mix of communist and capitalist culture as we will have the opportunity to visit art and history museums, historic sites, gourmet restaurants, and view Moscow’s diverse architecture.
Did You Know?
Moscow is the largest city in Europe, with a population of 10.5 million people.
Did You Know?
The Kremlin walls total length is 2235 meters. Moscow River next to the Kremlin
WWTREK.COM ò 13
ST. PETERSBURG St. Petersburg is considered the “window to the West.” This modern city has an evolutionary, creative vibe with its 221 museums, 2,000 libraries, 80 theaters, 100 concert organizations, 45 galleries, 62 cinemas, and 80 culture clubs. As a city of ideas, St. Petersburg has long been at the forefront of progressive political change from its influence in the Russian Revolution to its advocacy of democracy after 70 years of communist rule. Built on a swamp, 10% of the St. Petersburg territory is covered by water. The city is comprised of a series of canals and lavish architecture built by Italian architects. Summer exploration of St. Petersburg will introduce you to her legendary White Nights. As the sun scantily dips below the horizon, its mystical glow will keep you wandering the streets of the world’s most northern city long into the night.
Did You Know?
A city by another name... From 1914 to 1924, St. Petersburg was known as Petrograd and from 1924 to 1991 it was known as Leningrad.
Did You Know?
St. Petersburg is home to the world’s deepest subway, The Metro at about 100 meters deep.
St. Petersburg Cathedral
14 ò WORLD WIDE TREKKING
ACCOMMODATIONS
Accommodations
All of your accommodation will be provided for you throughout your adventure as a standard amenity. We have chosen some of the best hotels Russia has to offer. In Moscow and St. Petersburg, we stay at the finest luxury hotels available. These hotels are located in the heart of Moscow and are within walking distance from some of Moscow’s most historical sites including the Red Square and the Kremlin museums. In St. Petersburg, our hotel is centrally located, luxurious, and accommodating. The hotels offer contemporary amenities with their accommodations such as telephone, satellite TV, safe box, mini bar, internet access, massage, hairdressers, in-hotel restaurants and bars, and a fitness center.
TRANSPORTATION In-Country Transportation
From arrival to departure, your in-country transportation will be taken care of by WWTrek. We have arranged safe, comfortable transportation for our adventure. During your adventure, you will fly, drive, hike, and ride in cable-cars and sno-cats to access some the best features of Russia. We use private vehicles for our in-country driving travel needs. The Winter Palace and State Hermitage Museum
WWTREK.COM ò 15
COMMUNICATION
You will have the opportunity to communicate with your family and friends back home throughout your adventure. However, your ability to communicate will be limited at times. In Moscow, communication is fairly seamless while communication during the climb are limited. In Moscow, our hotel provides telephone and internet capabilities. During your trek, while at the Barrels, communication is limited to satellite devices. Our recommendation is that you enjoy the mountains during your climb and rely on WhatsApp or email to communicate in Moscow and Terksol. We suggest that you take a few simple steps to ease communication efforts while in Russia. The rest of the time, leave your electronic leashes behind and enjoy your trek!
Electricity: The hotel and the on-mountain camps we stay at are equipped with electricity. You will have the opportunity to charge your devices while staying at the lodges. We suggest bringing an all-in-one type power adapter, as they are small and work in all countries.
Internet: The hotels we stay at have internet (WIFI) available for personal computers as well as a business center style computer for public use.
International Phone Calls: If you plan to bring a cell phone, you will need to discuss an international plan with your cell provider in the US. You will have variable cell reception throughout the trek.
Email: While at the hotels you will have access to internet.
We advise that you create a web-serviced email account such as Gmail, Yahoo, or Hotmail for easy access from any computer.
WhatsApp:
• We highly recommend that you install the application Whatsapp, on your cell phone as soon as possible. You can reach Dean on this application, anywhere you have wifi or cellular internet service, via: (+1) 801.230.9089. Visit this website for further instruction on setup: https:// www.whatsapp.com/faq/en/general/21073018. • You may also access Whatsapp via your computer (must have it on your phone as well): https://www. whatsapp.com/faq/en/web/28080003. • Please take the time to test the application prior to your trip, so that we may work out any connection issues, prior to your departure.
SPOT and GPS: Satellite supported locating type devices should work with no problems.
16 ò WORLD WIDE TREKKING
FOOD We offer a dining experience that is flexible and accommodating, yet flavorful and hearty. We will often share our meals together while at the hotels and on the trek. In Moscow, Terksol, and St Petersburg, we will often dine together, eating restaurant style meals with a wide variety of options including traditional Russian cuisine as well as Western and Eastern options depending on the restaurant we choose. During our trek, we will have cooks to cater to our mountain appetites. They will freshly prepare a variety of meals both nourishing and flavorful as we prepare our bodies for the summit of Mount Elbrus. We advise that you bring your favorite snack foods, energy bars, and after dinner treats. Please let us know of any dietary needs such as allergies or restrictive diets as it is very important to stay well nourished and hydrated during the climb to increase the chance of success at high altitude.
Sample Mountain Menu
Breakfast: hot drinks (tea, coffee, cocoa), oatmeal, cold cereals and granola, breakfast bars, local fresh fruit, etc. Lunches and Dinners: hot soup, pasta, stew, rice, “one-pot” meals prepared with local food, and dessert.
Water
Water sanitation varies depending on location in Russia. In some areas, particularly Moscow, it is safe to drink the tap water, but to avoid hassle, we suggest drinking bottled water throughout your trip. During our adventure we will drink bottled or filtered water only. You will have plenty of clean water available to you during your trek.
Vegan/Vegetarian/Gluten Free Diets
We can accommodate any dietary needs you may have. Please let us know of any allergies, intolerances, or sensitivities you have prior to your departure and we will be happy to make arrangements for you. Feel free to contact us if you have any questions or are unsure. In Russia,
WWTREK.COM ò 17
AREA FAST FACTS Capital: Moscow Population: 142.5 million (9th most populated country in the world) Area: 17,098,242 sq km (largest country in the world) President: Vladimir Putin Government: Federal Republic Official Language: Russian Major Religions: Christianity, Islam, Buddhism, Judaism -Founded in the 12th century as the Principality of Muscovy
18 ò WORLD WIDE TREKKING
We live in a fast-paced society. TREKKING slows us down.
2
PREPARING FOR RUSSIA
WWTREK.COM ò 19
TRAVEL ARRANGEMENTS We know that booking flights and connections can be a hassle. If you would like to book your own flight, WWTrek provides a suggested flight plan for your specific adventure location. If you prefer to use a travel agent, we have an agent who has worked with WWTrek guests in the past and would be happy to help you as well. The benefit of using a travel agent is that you do not have to spend your valuable time researching confusing flight plans; the travel agent will find the best flight connections for you. Also, if you need to make changes while abroad, your travel agent can do so, which can be extremely helpful. You may want to compare prices and services to ensure the best possible package for your travel needs. If you feel comfortable booking your own reservations online and handling any changes that may arise, you can often get
the best prices by shopping around using a variety of online booking services such as www.Kayak.com or www.Flights.
Google.com. These websites will compare the best prices from several online booking services. Please be sure to look closely
at the dates and times of flights to make sure you do not have an overnight layover, which will ultimately cost you more money than you would have spent on a direct flight. Also, make sure that your flight arrives at your destination on the date your adventure begins and departs the date your adventure ends.
We recommend that you protect your flight with travel insurance or a refundable ticket. When booking online, double check to make sure purchasing a refundable ticket is an option. TRAVEL NOTE: Many flights to Russia are overnight, be sure to double check flight departure and arrival times to ensure compatibility with your adventure.
Our Recommended Travel Agent:
Harr Travel | Danny Genung | (909) 266-0117 danny@harrtravel.com | www.harrtravel.com
20 ò WORLD WIDE TREKKING
INSURANCE Although travel insurance is not required to travel with us, we recommend purchasing some form of insurance to cover unexpected trip interruptions, cancellations, lost baggage, emergency evacuation, or rescue. Be sure to shop around for the best rate to fit your financial and travel needs.
We Recommend the following Travel and Rescue Insurance: Travel insurance for trip interruptions/cancellations/lost bags: www.TravelGuard.com Emergency evacuation membership: www.GlobalRescue.com
If you’re a member and are injured or become ill while traveling, our physicians and Johns Hopkins specialists will advise you. If you’re hospitalized or need hospitalization and want to be evacuated to a medical facility of your choice, our contracted, best-in-class air service providers will transport you. If you need to be rescued from a dangerous situation, our specially trained operators will get you out. These are just a few of the services that Global Rescue provides to members in need.
* CARRY YOUR TRAVEL INSURANCE INFORMATION WITH YOU AT ALL TIMES. To ensure adequate coverage, it is important to disclose the exact nature of your travel and the activities you will be involved in while abroad. Find out in advance what your deductible (if any) will be and if your insurance provider makes payments directly to providers or reimburses you later for overseas health expenditures. Some policies require you to call a center in your home country for immediate assessment of the problem. Not all policies will cover ambulance or transport of patients to a better medical facility, to a medical evacuation location, or to a hospital in a major city, which may be the only way to get medical attention in a serious emergency. Be sure to read all the fine print and make sure you make any and all claims necessary within the time allotted under your travel insurance. WWTREK.COM ò 21
TRAVEL
It is important that you take care of your travel documents well before your departure date. Apply for your visa at least 30 days prior to your departure date. You want to allow time for processing and for any potential hiccups you may experience. For more detailed information please visit the US Department of State Bureau of Consular Affairs website, travel.state.gov, for specific travel information for Russia.
What sort of documentation will I need?
You will need a passport valid for more than 6 months after your trip as well as a tourist visa. Make 2 copies of your passport and leave one at home and bring the other with you to Russia in case of an emergency. It is also a good idea to scan all of your official documents and keep the files on a thumb drive.
How do I apply for a visa?
The process to apply for a Russian visa is somewhat complicated. In order to visit Russia, you must have a visa prior to entry of the country. You cannot obtain a visa once you arrive at the airport - you MUST apply well in advance before you depart. To apply directly to the embassy for your visa please visit www.russianembassy.org for more information. The specific type of visa you will need, single or mulit-entry, 1 year or 3 year, etc., is dependent on your particular travel needs. Expect to spend between $140 and $160 for your visa if you allow for normal processing time (10 business days). Since the process is somewhat meticulous, we suggest that you hire a visa concierge service such as travisa.com or ils-usa.com to save yourself the headache.
22 ò WORLD WIDE TREKKING
MONEY TIPS TOP 10 Money Tips #1 NEW BILLS
Bring only new bills, newer than the year 2010, that are in good condition with no rips or damage to them. Old, worn out bills often cannot be exchanged.
#2 SEPARATE
Do not put your money with your passport since you may have to show it when you do not want to show your money. Money belts come in handy for this reason.
#3 DAY WALLET
Take a small amount of money for your pocket and keep the rest in a safe place.
#4 COUNT YOUR CHANGE
Many people do not count their change and get shorted regularly when they travel.
#5 SMALL BILLS
When you exchange money be sure to ask for small bills. Local people often times do not have change.
#6 CHEAT SHEET
Make an exchange rate cheat sheet. This way when you are buying things it makes sense to you how much you are spending and helps you bargain effectively. A small calculator can be handy as well.
#7 PHOTOCOPY
Photocopy or scan the front and back of your credit cards and passport and keep them in a separate place. If either of them get lost or stolen you will have all of the information necessary to quickly call and report it.
#8 LOCK BOXES
Use the lock boxes in your room and carry a small amount of money outside the hotel. These are a safe place valuables.
#9 CHECK FEES
If you use a credit card, check the fees associated with overseas charges. Some charge as much as 10% to run a card.
#10 POCKET CHANGE
Keep a small amount of change in your pocket. A quick tip for some help is much easier if you have a couple coins in your pocket rather than a large bill. WWTREK.COM ò 23
Money Belt / Leg Cache
Money belts and leg caches keep your valuables out of sight and out of reach of pickpockets. Leg or arm wallets are handy for cash and credit cards. We like the leg cache, as it is comfortable to wear, well hidden under your pant-leg, and easy to access under a table.
Travelers’ Cheques
Travelers’ cheques are not widely accepted in Russia. In order to use them, you’d have to take them to a bank and exchange them for local currency. In doing so, you will receive a much lower exchange rate than you would for exchanging cash in the form of US dollars. To avoid the hassle, we suggest bringing US $100 bills (smaller denotations sometimes cannot be exchanged and if they are, receive a lesser exchange rate) to exchange upon arrival and use your bankcard for additional money.
ATM’s
ATM’s are available throughout Russia and will dispense US dollars and local currency. Be sure to alert your bank of your travel plans prior to departure to avoid having your card shut off.
Credit Cards
Credit cards are widely accepted throughout Russia. Be sure to research the applicable fees for overseas uses of your credit card.
Cash
We recommend using cash exclusively during your trip as it is the easiest and most widely accepted. You will have the opportunity to exchange money at the beginning of your adventure and throughout if you need more local currency. Be sure to take note of exchange rates when shopping.
Foreign Currencies
The official currency in Russia is the rouble (RUB), made up of 100 kopeks. Notes come in 10, 50, 100, 500, 1000, and 5000 roubles. As of 10/13/2017, 1 USD = 57.15 RUB
Where can I expect to exchange money?
You will have the opportunity to exchange money after you are picked up by your WWTrek guide after arrival. It is easy to exchange money throughout Russia. There will be currency exchange offices at the airport and around Moscow; we suggest to wait until you arrive at your hotel in Moscow. Bring $100 USD bills to exchange. You will need to present your passport for all foreign currency transactions.
24 ò WORLD WIDE TREKKING
Gratuities
As in many parts of the world, tipping is a symbol of a job well done. In addition to recognizing service people such as taxi drivers, restaurant and hotel personnel, we also acknowledge our staff with a tip. You should plan to tip any service person that helps you, 10% for taxi drivers and restaurant staff is usually in order. Check to see that a tip is not already included in the bill. Remember, if tipping in US dollars, to calculate the exchange rate; be careful not to tip too much.
Trekking Staff: At the trails end you will have the opportunity to contribute to a group tipping pool that will be presented as we say our goodbyes.
WWTrek staff tip pool: budget: $200 -$250/per guest WWTrek lead guide tip: budget: $200-$250/per guest/per guide *As you know tipping is your option and a reflection of the quality of the service you receive.
WWTREK.COM ò 25
GEAR
Gear selection is one of the most important steps when preparing for your trek. The right gear is pivotal in your trekking experience. You are expected to provide the following personal equipment. These items are mandatory for survival in the mountains, so make sure you have everything on the list. All mountain travel equipment should follow two simple tenets: lightweight and adaptable. Choose gear that is of good quality and dependable in a variety of extreme conditions. There are many brands and types of clothing and gear. Usually higher quality leads to longer life of the item. Take note of items you will use again after this trip when buying new items. Things you will only use once may be of lower quality. Make sure your gear is comfortable and fits properly. Wearing new items before departure helps to break them in properly, which leads to a more comfortable experience. *Please double check that you choose your specific size as there are multiple choices for many of these options*
Traveling
You will need two duffel bags and one backpack for the trip. When we leave Terskol you will leave one duffel with extra clothes and travel accessories at the lodge. You can bring the other duffel bag to the Barrels Camp and your backpack with gear for the mountain. You can probably fit your backpack in a duffel bag when you fly and pack it when we prepare for the mountain. You can also use your backpack as a carry-on when you travel. If you have any questions on the gear needed, please don’t hesitate to contact us.
Traveling
Guide Choices
Large Duffel Bag: This duffel bag should be water resistant or waterproof and be able to fit all your gear for the trek. At least 120 L is recommended. Straps are a must.
The North Face Base Camp Duffel XL
Small Duffel Bag: This duffel bag does not need to be expensive or fancy, it just needs to be able to store your gear not necessary for the trek in the lodge.
A duffel bag you already own or Everest Luggage Sporty Gear Bag
Internal Frame Backpack: 35L capacity, avoid unnecessary options that add weight
The North Face Terra 35
Backpack Cover (optional): To keep your day pack dry in the event of precipitation.
Mountain Smith Rain Cover
Travel Locks: For securing luggage in transit and in storage. Make sure you buy TSAapproved travel locks. Remember to lock you duffel bags on the trek. Story a key in a separate bag or pack.
TSA Approved Master Lock
26 ò WORLD WIDE TREKKING
Electrical Adapter: If you already own one, bring your own. This adapter comes highly recommended.
Universal Travel Adapter
Plastic Trash Compactor Bags: 2-3, for waterproofing your sleeping bag and backpack. Trash Compactor Bags are made of a more durable material than regular trash bags and work better for prolonged mountain use. Toiletry Bag: Include soap, toothbrush, toothpaste, hand sanitizer, personal toiletries, and toilet paper stored in a plastic bag. Ensure you bring all recommended personal medications. Waterproof Nylon Stuff Sacks: For food and gear storage. Large Ziploc bags are also useful. Travel and Casual Clothes: You will need street/casual clothes for air travel and for evenings at the hotels.
Clothing
Clothing impacts not only your comfort, but also your safety. Always be critical of the quality and the proper fit of your clothing. Cotton clothing must be avoided because it dries very slowly and is a poor insulator when wet. Instead, choose wool or synthetic fabrics that “wick” the sweat and moisture away from your skin.
Four Layer System Base Layer: Manages moisture and wicks perspiration away from your skin (Polypro, capilene, driclime) Insulating Layer: Should be down-fill or synthetic-fill (e.g. down, primaloft, or polarguard) Softshell: Should be a durable, comfortable, insulating and wind/water resistant layer that breathes well. The main softshell fabrics are polartec Wind Pro, Gore Windstopper N25, Schoeller, and each clothing manufacturer’s own fabrics. Hardshell: Windproof, waterproof, and breathable (e.g. Gore-Tex or similar)
Upper Body Clothing
Light/Medium Weight Base Layer/Long Underwear Tops: 2 pairs of long underwear tops. Make sure these are not cotton, and that they are lightweight. Zip T-Neck allows more ventilation options. Breathable is key.
The North Face Light Long-Sleeve Crew Neck
T Shirts: Polypro shirts good at wicking moisture. No cotton. Short sleeve is ok.
The North Face Reaxion V-Neck (Wm’s) The North Face Voltage Crew (Men’s)
Long Sleeve Shirts: Polypropylene or other wicking material. Lightweight and light colored for sunny days.
The North Face L1 Top (Wm’s) The North Face Kilowatt 1/4 Zip (Men’s)
Mid-Weight Top: A heavier long sleeve polypro layer for quick dry capabilities.
The North Face Warm Zip Neck (Wm’s) The North Face Warm Zip Neck (Men’s)
Soft Shell Jacket: A layer to keep you warm. A puffy jacket or vest works well.
The North Face Apex Bionic Jacket (Wm’s) The North Face Apex Bionic Jacket (Men’s)
Insulated Jacket or Vest:
The North Face Thermoball Vest
Insulated Jacket: A medium/heavy weight jacket with a hood. Down or synthetic. Fleece works well here.
The North Face Morph Hoodie (Wm’s) The North Face Morph Hoodie (Men’s)
Hard Shell Jacket: A waterproof jacket for when the weather turns bad. Gore-Tex is recommended. Ensure your jacket has underarm zippers and no insulation, and can fit comfortably over multiple layers.
The North Face Venture Jacket (Wm’s) The North Face Venture Jacket (Mens)
WWTREK.COM ò 27
Lower Body
Short Underwear: two to three pairs. Synthetic or wool only. Bring a comfortable athletic style.
Under Armour Pure Stretch Hipster (Wm’s) Ex-officio Give N’ Go Boxer Brief (Men’s)
Light/Medium Weight Long Underwear: 2 pairs of long underwear bottoms. Make sure these are not cotton, and that they are lightweight.
The North Face Thermal Pant (Wm’s) The North Face Thermal Pant (Men’s)
1 Pair Softshell Pants - Shoeller Fabrics
Arc’teryx Gamma LT pants
Hard Shell Trekking Pants: Hyvent or Gore-Tex waterproof pants with full side zips
Marmot Pre-Clip Full-Zip Pants
1 Pair Nylon Shorts: Running shorts or other quick-drying type, not cotton
The North Face Better Than Naked Split Shorts
Gloves
1 Pair Liner Gloves: Fleece with wind stopper, thin wool, or polypropylene.
Smartwool Merino 150 Gloves
1 Pair Medium Weight Gloves: A warm, softshell glove for when mittens are too warm and liner gloves are not warm enough.
Black Diamond Mid Weight Softshell Gloves
1 Pair Insulated Warm Mittens for Summit Day (Required
Black Diamond Super Light Mitt
Footwear
Lightweight Hiking Boots or Trail Shoes: 1 pair of sturdy, water-repellent boots/shoes for the hike to basecamp and acclimatization hikes. Boots should be well broken-in before the trek.
Zamberlan Vioz Hiking Boot (Wm’s) Zamberlan Vioz Hiking Boot (Men’s)
Double Boots: Waterproof, crampon-compatible double Mountaineering Boots are required. Plastic shell boots will work, but modern non-plastic boots are more comfortable and are highly recommended. Single boots of any kind- boots without a removable liner - will not be sufficient.
La Sportive G2 SM
Gaiters: Keeps rocks out of shoes and boots dry in the event of precipitation. Make sure they The North Face HyVent Gaiter fit over your boots. Booties: Optional. Synthetic or down camp booties for comfort and warmth around camp.
The North Face Thermoball Traction Bootie
2 Pairs of Liner Socks: Polypropylene or Capilene
Smartwool Hike Liner Crew Socks
3 Pairs of Heavy Wool Socks: Check boot fit with liner and wool socks on
Smartwool Mountaineering Extra Heavy Crew Socks
2 Pairs of Medium Weight Crew Socks
Smartwool Hike Medium Crew Socks
Headwear
Beanie/Ski Hat: Something to keep your head warm.
The North Face Reversible Beanie
Buffs or Balaclavas: Bring 2 for sun/wind protection.
Buff UV Headband
Sun Hat: Something to keep the sun out of your eyes. Your favorite personal hat will work just fine.
The North Face Sun Hat
Glacier Sunglasses: 100% UV protection with side shields and a hard-sided storage case
Julbo Sherpa Glacier Glasses
Ski Goggles: High quality goggles necessary for sun and wind protection at high altitude. The lens should offer visible light transmission of no more than 30%. Photochromatic models are ideal for use in changing conditions.
Smith Photochromatic Chromapop Rose Flash Goggles
Headlamp: Ensure your headlamp works well and has a tilting function. Pack extra batteries.
Petzl TIKKA Headlamp
28 ò WORLD WIDE TREKKING
Sleeping Gear
Sleeping Bag: Make sure your sleeping bag is rated to at least 10°F (0°F if you sleep cold), has a hood, and is of high quality. Down is lighter and tends to last longer, but synthetic will be less costly. *Mattresses are provided at the Barrel Camp.
The North Face Inferno 0F
Sleeping Bag Liner: Adds a bit of warmth and is nice to have for the teahouses down low.
Sea To Summit Silk Sleeping Bag Liner
Climbing Gear
Ice Axe w/leash: General mountaineering axe. Shaft should be straight, not curved. 60 cm is a good length for most people, although the exact length depends on your height. Lightweight is ideal.
Black Diamond Raven
Crampons: 12 point adjustable classic mountaineering crampons for climbing on snow/ ice. You should have horizontally oriented front points. Technical crampons (designed for climbing vertical ice) are not necessary. Make sure that the crampons fit and are adjusted to the mountaineering boots you are using. Make sure that they have anti-ball plates and a repair kit. Make sure you have either a protective case for them, or a reinforced crampon pocket in your backpack.
Black Diamond Contact Crampon
Alpine Harness: A lightweight and fully adjustable alpine harness. You should not have to step through the leg loops to put it on and off. Make sure it fits over all of your clothing.
Black Diamond Alpine Bod Harness
1 Large Locking Carabiner: Pear-shaped is best. Make sure it is rated for climbing, and has a screw gate (no auto-locking)
Black Diamond Rocklock Carabiner
WWTREK.COM ò 29
2 Regular Carabiners: Make sure they are rated for climbing. Wire gate is preferable.
Black Diamond Hot Wire Carabiner
Adjustable Trekking Poles, preferably 3-section, with snow baskets
Black Diamond Expedition 3 Poles
Accessory Cord: Five feet of 6mm accessory cord is necessary
Personal Equipment
Water Purification: One set of chemical water treatment drops or tablets. Make sure it can treat one liter at a time. Lightweight steri-pens with extra batteries will also do. In general, make sure your water purification system is sufficient to treat 4-6 liters of water per dayt.
Aquamira Water Treatment Drops
Water Bottles: 2 wide-mouth Nalgene Water Bottles
1 Liter Wide Mouth Nalgene
Extra Water Bottle: This will be used as a pee bottle. A wide-mouth Nalgene works great
1 Liter Wide Mouth Nalgene
Water Bottle Parkas: Two fully-insulated water bottle parkas with zippered openings. Neoprene “cozy” style do not provide enough insulation.
Outdoor Research Water Bottle Parka
Pee Funnel for Women: Optional. Practice is critical if using this. Small Thermos or Mug: One insulating outdoor-style mug with a removable lid. Should retain heat well and be spill resistant, and have a capacity from 12-20 oz. Camera: Make sure to bring an extra battery and memory cards! Chargers for Mobile Devices: An extra phone charging cord never hurts. Solar chargers, panels, power banks from Goal Zero, are all great! Snacks: Bring 1-2 pounds of your favorite “trail foods” such as Clif Shots or energy bars, and any deserts you’d like during your trek, packed in Ziploc bags. We also recommend that coffee drinkers bring small packets of instant coffee, as coffee is not always available. Earplugs Toe Warmers: Bring 4 pairs of chemical tow warmers. Note that regular hand-warmers will not work in the low-oxygen environment of your boots. Specific toe warmers are necessary. Sewing Kit: A needle and waxed dental floss works well. Floss provides an extra-strong stitch and is easy to store if you pre-thread the needle and keep it inside the floss box. Floss cutter eliminates the need for scissors. Hand Wipes, wash cloth, face towel Lightweight Entertainment: book, E-Reader, writing tab, playing cards, music player
First Aid: Drugs and Miscellaneous
Lib Balm: 2 sticks of Lip balm with sunscreen protection for your lips. At least SPF 20.
Sun Defense SPF 25 Chapstick
Hand Sanitizer: 1 small bottle. Sunscreen: At least SPF 40
Neutrogena SPF 45 (Pack of 2)
Small personal first aid kit: Band aids, Aspirin, Blister kit, tweezers, safety pins, small Swiss Army style pocket knife, gauze, scissors. Ciprofloxin (Cipro): 500 mg tablets for traveler’s diarrhea and urinary tract infections Loperamide (Lomotil) or Immodium: for diarrhea Acetazolamide (Diamox)125 or 250 mg tablets for altitude sickness Ibuprofen (Advil, Motrin): 200 mg tablets for altitude headaches, sprains, aches, etc. Any personal medications WWTREK.COM ò 30
PHYSICAL PREPARATION Climbing Mount Elbrus is no small feat. As one of the Seven Summits, its 18,510’ peak requires a 4000’ vertical climb on summit day in variable conditions. Natural hazards such as rocks, crevasses, and variable snow conditions; from corn, powder, sastrugi, ice to breakable crust add to the strenuous nature of the climb. Due to these hazards, combined with the added challenge of acclimatization, pure cardiovascular fitness is simply not enough. Conditioning your body will help you enjoy your climb and increase your chance for success on the mountain.
Qualifications
To prevent serious injury high on the mountain it is critical that participants in strong physical shape with more than enough ability to be able to handle the moderately technical challenges and highly variable conditions. The downhill terrain on Elbrus is not extremely technical. Several short pitches of no more than 40 degrees will be found, but generally slopes average a modest 15-30 degrees. We suggest that you have some previous backpacking experience. Skills will be taught during this trip so mountaineering experience is not required. Climbers are expected to be in excellent physical condition.
Prioritize Your Training ³³Climbing conditioning ³³Strength training ³³Cardiovascular training ³³Flexibility training
This trip is physically demanding and we cannot overemphasize the importance of physical conditioning. We suggest you begin your training program at least 3-4 months prior to departure. While strength is important, endurance training should be your primary focus. During your training you should progressively ramp up your times, distances and elevation gains. Increase your training a little each week to safely and effectively build your body conditioning. Trying to rush conditioning will only increase the risk of a training injury. Be sure to include at least one recovery day per week and listen to your body. If you have specific concerns about training, be sure to consult your physician and/or a personal trainer to help you develop a physical fitness plan that will be safe for you. Take the final week to taper down and gradually reduce intensity and volume of training so that by the time you leave for your trip you will be well rested and up for the challenge.
31 ò WORLD WIDE TREKKING
Climbing Conditioning
³³Hike outdoors, starting without a pack. ³³Begin hiking mellow terrain for moderate distances. Listen to your body and push yourself moderately! ³³Gradually increase the steepness and duration of your hikes as well as your pack weight until you are comfortable carrying a 25 pound pack.
³³If you live where hiking trails are not available, use stairs to train or an inclined treadmill or Stairmaster. ³³A reasonable goal would be to ascend 3000’ in 3 hours. ³³Take several 4-6 hour hikes with a weighted pack (40+ lbs.) up and down hills or on small mountains. For training, weight your pack with water containers and pour out the water before your descent to minimize knee stress.
³³If possible, try to take at least two longer hikes of 6-10 hours with at least 3,000 feet of elevation gain.
Strength Training
³³Training with free weights, bands, body weight exercises or gym machines will help you build your overall strength and muscle endurance.
³³In the beginning, focus on building a foundation for harder workouts. ³³Focus on the core: abdominals, lower and upper back, shoulders, and legs. ³³Always focus on good form to prevent injury or strain. ³³Strength training the shoulders and back will help you carry your pack and use your trekking poles effectively. ³³Strength training your legs will help you ascend and descend through scree and dirt trails. ³³Light weights/good form, 2 sets of each exercise for 8-10 repetitions. ³³As you continue training, gradually increase weight and decrease repetitions. ³³Overall, this will help you feel comfortable day after day and recover each night after long days of trekking.
Cardiovascular Training
³³Aerobic training 3 or more days a week: running, walking on a treadmill, stair stepping, jogging, biking, swimming, elliptical machine, etc.
³³Start every other day for 20-30 minutes per workout. ³³Gradually increase your distance and time. ³³Be sure to warm up (5-10 minutes) before working out. ³³Cool down, stretching the muscles you use most in your activity.
Flexibility Training
³³Be sure to include 5-10 minutes of targeted stretching after each workout. ³³If you have areas of concern, add emphasis to make sure you have a normal range of motion in your joints. ³³This will become even more important as you add weight and distance to your training.
WWTREK.COM ò 32
Physical Training Resources
www.BodyResults.com www.YouTube.com: search “strength training core exercises” or “stretching routines” www.alpineinstitute.com/articles/physical-conditioning-for-mountaineering-expeditions/
Putting It All Together
Basically, a month before your trek you should be comfortable working out and hiking with a daypack for consecutive days. This is referred to as back-to-back training. This should also involve using your gear, hiking boots, socks, clothes, backpack, so your gear is comfortable, tested, broken-in and ready for your trek. The better fitness and overall shape you are in the more comfortable you will be. You will be mentally confident and better prepared to achieve your goal.
As always, please consult our staff if you have any questions or concerns.
33 ò WORLD WIDE TREKKING
COMMONLY ASKED QUESTIONS What is included in the cost of the trip?
WWTrek provides all in-country transportation, hotel accommodations as double occupancy rooms, meals, guides, drivers, park fees, and permits applicable to the scheduled itinerary of the trip.
What is NOT included in the cost of the trip?
Expenses you are responsible for are: international round-trip airfare, any travel expenses outside the listed itinerary, bottled or alcoholic beverages, excess baggage fees, personal gear, international vaccinations, optional single room supplement, tips and gratuities, lodge/hotel services, communication expenses, and charges incurred as a result of delays beyond the control of WWTrek.
What size group will I be trekking with?
Our Signature Treks are limited to 14 guests per trip. Most trips have 6-8 guests.
How heavy will my pack be?
You should be able to hike with a 40 pound pack. You will need to carry your trekking and climbing gear, food, and water during the day.
How much hiking will we do each day?
Hiking times are usually 4-6 hours per day with exception of our summit day where we will be climbing and descending for approximately 10 hours (give or take depending on conditions). Our pace is moderate ample time for rest. We take our time, enjoying the fantastic scenery and acclimatize along the way. We allow plenty of time for taking photos.
What will the WWTrek staff be like?
During your trek you will have a lead guide from WWTrek. Your lead guide will take care of any issues you may have along the way. We will also have local Russian English-speaking, professional guides along with us.
What is a typical day like on the trek?
Each night before you retire, your guide will brief you on the next day’s agenda. Each morning you will sit down to a fresh breakfast before starting out on the day’s hike. You will carry a backpack with the gear needed for the day while the remainder of your luggage will stay at the Barrels Camp. Each night we will return to our basecamp and enjoy a group meal. WWTREK.COM ò 34
What is the protocol for taking pictures in Russia?
You will have many opportunities to take photos while on the trek and while touring Russia. We encourage you to document your adventure. However, in an effort to be polite and not offend the local people, it is considered a common courtesy to ask before taking a picture. Commonly, taking pictures in museums using a flash is not allowed. Taking pictures in churches is stickily forbidden. Be particularly sensitive when photographing people on the streets, many Russians do not like to have their photo taken.
What are the toilets like?
The toilets at the hotels are modern, Western-style toilets. During our trek, we will utilize the rustic facilities provided at basecamp.
Can I wash my clothes?
Yes. Laundry service is available at the hotels during your adventure.
How should I dress?
While trekking, mountain attire is appropriate. When touring Moscow and St. Petersburg, dressing up is appropriate as Russians rarely under-dress. Informal attire, including jeans and a tshirt, is often not appropriate for restaurants or touring a museum. Un-groomed travelers may find themselves treated with significantly less courtesy. Generally, looking clean, dressing up, and dressing modestly shows respect – and earns it.
35 ò WORLD WIDE TREKKING
Is Russia safe?
In general, travel in Russia is safe. However, we recommend, as always when traveling, it is a good practice to watch your belongings carefully. Don’t be too showy with expensive items and always lock your room and baggage. We use local guides who keep us informed and private transportation for our guests comfort and safety.
Can I smoke and/or drink alcohol?
Yes, but we do not recommend it while on the trek. Smoking and drinking slows down the acclimatization process. We want you to be successful on your trek. You will have the opportunity to celebrate your successful trek in Terskol and Moscow.
What should I do if I plan to arrive early or depart late from Russia?
If you plan to spend extra time in Russia outside of your scheduled trip with WWTrek, please let us know. You will be responsible for your hotel before and/or after our scheduled itinerary. We can help make reservations for hotels and transportation as well as additional excursions during your extra days in Russia.
Who will pick me up from the airport?
After you clear customs and collect your baggage, a WWTrek representative will be outside waiting for you! Please look for the WWTrek logo signboard or your name when you exit customs.
How do I handle specific needs or request I have for my trip?
There are many options for additional service and special needs accommodations. Please feel free to ask us any questions you may have or let us know what we can do for you. We want to make sure you are comfortable throughout your trek. The WWTrek team is here to help you in any way we can!
Look for the logo signboard or your name when you exit customs.
WWTREK.COM ò 36
SUGGESTED READING Guidebooks
Lonely Planet Russia, 2018
Lonely Planet’s guide to Russia, newly updated and available March of 2018.
Lonely Planet Russia, 2015
The most readable and comprehensive travel guide to Russia.
Fodor’s Guide to Moscow and St. Petersburg, 2013
Informative and well-written guide to Russia’s most famous cities, with history, highlights, and dining recommendations.
Russia - Culture Smart!: The Essential Guide to Customs & Culture, 2007
This book has great tips and information on etiquette, customs, common taboos, and much more to help you avoid any embarrassing miscommunications while in Russia.
Maps Mount Elbrus Climbing Map - 1:50,000
Map of Mount Elbrus and the surrounding areas, with climbing profiles and useful information.
Russia 1:6,000,000 Travel Map 2016
This map gives you a clear, detailed overview of Russia’s geography.
Russian Fiction War and Peace by Leo Tolstoy
Not only one of the most quintessential Russian novels, but arguably one of the best pieces of literature ever written, War and Peace is a classic and a must-read for anyone trying to understand Russia’s past and present.
Crime and Punishment by Fyodor Dostoevsky
This brilliant, dark novel explores the repurcussions of a dark crime committed, and delves deep into the psychology of humanity and Russia.
Doctor Zhivago by Boris Pasternak
Set during the tumultous Russian Revolution, this story follows a poet and physician as he becomes hopelessly entangled in the bitter conflict.
37 ò WORLD WIDE TREKKING
History and Culture Natasha’s Dance - A Cultural History of Russia by Orland Figes
This book examines the spirit, character, past and future of Russia, through the perspectives of artists, musicians, and writers as well as folk stories, culture, and daily life. A beautifully written glimpse into what makes Russia unique.
Nothing is True and Everything is Possible: The Surreal Heart of the New Russia by Peter Pomerantsev
This is perhaps one of the best books for anyone looking to understand the culture and mindset of 21st Century Russia. It offers a chilling and meticulous inside glimpse of the diverse groups and personalities that comprise modern Russia.
St. Petersburg: Architecture of the Tsars by Dmitri O. Shvidkovsky and Alexander Orloff
The city of “white nights,” St. Petersburg started as a dream and utopian vision of Peter the Great, and has grown to become one of the most beautiful and architecturally fascinating cities in the world. This beautiful book captures the city’s allure in pictures and history.
Russian History: A Very Short Introduction by Geoffrey Hosking
This concise and engaging book takes the long, complicated history of Russia and makes it accessible and easy to understand.
WWTREK.COM ò 38
I TREK along serenely, with my eyes, my shoes, my rage, forgetting everything.
3
MEDICAL AND HEALTH
39 ò WORLD WIDE TREKKING
A QUICK NOTE FROM OUR MEDICAL ADVISOR Excited for your adventure with WWTrek? Of course you are! To help you make the most of it, I am providing some basic health information, including tips on maintaining wellness. Above all, you should ensure that you are capable of performing the physical activity planned for your trip; if you have chronic medical conditions such as asthma, diabetes, hypertension, or cardiovascular disease, clearance for participation by your doctor is a must. As you look over the list below, you’ll see a number of recommended medications and vaccinations. While most are relatively simple to obtain from your primary care physician some may require a visit to your local travel medicine clinic. Unsure where to go? The American Society of Tropical Medicine and Hygiene provides an online list of private physicians and clinics who offer pre-travel consultative services. Alternatively, you can search the Centers for Disease Control and Prevention website for clinics in your area that provide yellow fever vaccination. Please feel free to contact me if you have any questions or medical concerns surrounding trekking and travel. I am happy to help. Here’s to a safe and healthy voyage!
Phillip Levy, MD, MPH Associate Professor of Emergency Medicine, Wayne State University Medical Advisor, World Wide Trekking plevy@med.wayne.edu
WWTREK.COM ò 40
Staying Healthy
While the WWTrek team of guides will be equipped to handle medical emergencies, the old adage, “an ounce of prevention is worth a pound of cure,” always rings true. With that in mind, following is a list of tips to stay healthy as well as a list of recommended prophylaxis (preventative medicines).
Minimizing your Exposure to Potential Illness
³³Avoid eating potentially contaminated foods. ³³Don’t buy food from street vendors! ³³Approach salads with caution, especially if at a “locals” restaurant. ³³Stay away from pre-peeled or sliced fruit – try to eat only those fruits with a “natural” wrapper. ³³Avoid consumption of potentially contaminated water. ³³Use bottled water to brush your teeth. ³³Don’t drink tap or unfiltered water at restaurants and ask for your drinks to be served without ice. ³³Don’t swish or swallow shower water. ³³Let your trip leader know immediately if you experience any concerning symptoms, especially fever or headache!
41 ò WORLD WIDE TREKKING
Vaccines | Preventative Medicines Condition
Altitude sickness
Diamox or Ginko Biloba; Motrin
Hepatitis A
Havirax vaccine
Hepatitis B
Hepatitis B vaccine
Influenza
Influenza vaccine
Measles, mumps, rubella
MMR vaccine
Medication(s)
Remedies Condition
Medication(s)
Acute fever illness
Tylenol or Motrin
Allergic reaction
Benadryl, Zantac, Prednisone; consider Epi-pen if prone to anaphylaxis
Contusion, sprain, fracture
Motrin; consider Vicodin or Norco as well
Diarrhea
Immodium and Cipro
Dehydration
Oral rehydration salts, electrolyte drink tablets
Friction blister
Second Skin, Mole Skin
Insect bite
Benadryl and topical hydrocortisone
Rash
Topical hydrocortisone
Skin or soft tissue infection
Neosporin, Bactroban and Keflex
Sunburn
Aloe Vera
Upper respiratory illness
Zithromax; consider Albuterol inhaler if asthma prone
WWTREK.COM ò 42
JET LAG TIPS
What is Jet Lag?
In simple terms, jet lag is a disruption of your body’s internal clock, or circadian rhythm. This clock sets your sleeping and waking times. It is complex and sensitive.
Common Jet Lag Symptoms ³³Headache ³³Disorientation ³³Anxiety ³³Exhaustion ³³Indigestion ³³Dehydration ³³Impaired Coordination
None of these are much fun, especially while traveling and trying to get the most out of your adventure. Without taking steps to avoid jet lag, your body will adjust to time zone changes at a rate of 1 hour per day. That means if you flew across seven time zones, it would take seven days to be rid of your jet lag symptoms. The best way to avoid jet lag is to be proactive when you prepare to depart, travel, and arrive in a far away place. Even if you are not crossing time zones while you travel, by following these simple tips you will arrive at your destination rested and ready for adventure!
43 ò WORLD WIDE TREKKING
Before You Leave Home
³³ Get plenty of sleep: NASA found that getting as much rest
as possible beginning two days before your trip can significantly reduce jet lag symptoms.
³³ Reduce your stress: Plan ahead, prepare for your trip so you’re not hectic or stressed out & getting ready last minute.
³³ Exercise: Get regular exercise and keep up that routine just before you travel.
³³ Hydrate: Drink plenty of water prior to your departure.
In flight
³³ Arrive early at the airport: Not rushing t will reduce stress. ³³ Change your watch: Begin to adjust to the new time zone
and schedule by setting your watch to your destination’s time, eat and sleep accordingly.
³³ Rest: Sleep as much as you can on the plane. ³³ Travel Pillows: Use the pillow provided from the plane to
support your lower back. Also bring an inflatable (packs small) pillow that wraps around your neck to stabilize your head for better rest
³³Noise Canceling Headphones/foam earplugs: You can’t control the noise level around you.
³³Wear comfortable clothing: Bring an extra warm layer so you sleep better.
³³Drink plenty of water: The humidity on an
airplane is around 2-3%. That’s like being in the desert!
³³Stretch frequently: Aisle seats are best if you’ll be getting up to stretch often.
³³Manage Caffeine / Alcohol Intake: Both caffeine and alcohol dehydrate you and will slow down your circadian rhythm, or internal clock.
³³Don’t take sleeping pills: Sleeping pills cause
you to sleep without any body movement. This reduces circulation and increases the chance of blood clotting. WWTREK.COM ò 44
Arriving at your destination… Enjoy your trek!
³³Eat: Try to eat on the new schedule. ³³Drink: Continue to drink plenty of water. ³³Sleep: Sleep on the new schedule. If you
are flying eastbound you often arrive in the morning, making it harder to stay up the entire day. Try to tough it out. If you sleep well on the plane you should be able to stay up until night time. If you need a nap, limit it to 45 minutes. If you are flying westbound, most schedules will have you arriving later in the day, making it easier to stay up until nighttime and sleep the entire night.
45 ò WORLD WIDE TREKKING
ALTITUDE ACCLIMATIZATION Please note this section is meant to inform you of the possible altitude related illnesses you could experience while on your trek. It is extremely rare that any of our guests need medical attention, but please keep us informed as to how you feel throughout your adventure so we may pace our trek accordingly and help you achieve your goals. We encourage you to speak with us if you have any questions or concerns regarding the potential risks of high altitude trekking.
What is altitude sickness?
Altitude sickness, or Acute Mountain Sickness (AMS), is a condition that occurs when the body fails to adapt quickly to the reduced levels of oxygen at increased altitudes. Decreased levels of oxygen can affect individuals as low as 8,000 feet (especially if you live at or near sea level), but more serious symptoms do not usually occur until 12,000 feet or higher. Altitude alone does not determine if someone will suffer from symptoms of AMS, rather the rate of ascension, degree of exertion, and hydration play a larger role in susceptibility. There are no specific individual factors (age, sex, or physical condition) that determine whether someone is more likely to suffer from AMS. At WWTrek, we have factored acclimatization time into our trekking schedule. Acclimatization is the process of letting your body naturally adapt to the altitude. It is done by gradually increasing altitude throughout the trek as a whole, while going up and down in altitude day to day. The pace and schedule allow enough time for the body to rest and adjust each night to the increased altitude.
Mild AMS
³³Headache ³³Nausea and dizziness ³³Loss of appetite ³³Fatigue ³³Shortness of breath ³³Rapid pulse ³³Disturbed sleep ³³A general feeling of malaise
Moderate AMS
³³Severe headache that is
not relieved by medication ³³Nausea and vomiting ³³Increased weakness and fatigue ³³Shortness of breath ³³Decreased coordination
Severe AMS
³³Gray or pale complexion ³³Chest tightness or congestion ³³Cough ³³Coughing up blood or white,
watery, or frothy fluids ³³Decreased mental status or confusion ³³Cannot walk straight or walk at all ³³Shortness of breathe at rest ³³Fluid build up in the lungs ³³Blue color to the skin (cyanosis)
WWTREK.COM ò 46
What are they symptoms of AMS? How serious can AMS be?
Acute mountain sickness can be life threatening if proper acclimatization if not allowed. If mild symptoms are not noted and treated accordingly, more serious conditions can occur. Symptoms will usually present themselves within 12 to 24 hours after arrival at altitude. The body will naturally adjust to the new levels of oxygen within one to three days for any given altitude.
High Altitude Pulmonary Edema (HAPE) results from fluid build up in the lungs which inhibit the effective exchange of oxygen in the blood stream. As oxygen in the blood stream decrease the skin of the affected individual will experience
cyanosis (bluish skin) and potentially, if untreated, impaired cerebral function or death. In such instances, the affected individual must immediately descend by at least 2,000 feet and pursue proper follow-up treatment.
High Altitude Cerebral Edema (HACE) is the result of swelling brain tissue from fluid leakage. Symptoms of HACE include: headache, weakness, disorientation, loss of coordination, decreasing levels of consciousness, memory loss,
hallucinations or psychotic behavior, and coma. Immediate evacuation to a medical facility is a must as this condition is rapidly fatal.
What will happen if I present symptoms of AMS?
WWTrek guides are experienced in identifying and treating altitude sickness. We will constantly monitor your well-being on the climb by watching you and speaking with you. It is important that you be open, and honest with your guide. If you do not feel well, do not say you feel fine or try to mask your symptoms. Only with accurate information can your guide best treat you. In some cases, you may be asked to temporarily descend to a lower altitude to see if the altitude sickness subsides, and if it does, you may continue your climb. Of course, there is always the chance that you will have to abandon your climb. In these situations, the guide will tell you to descend. It is not a request, but an order. Do not try to convince him or her with words, threats or money to continue your climb. The guide wants you to succeed on your climb, but will not jeopardize your health. Respect the decision of the guide.
How can I help prevent AMS and properly acclimatize?
Before your trek, try to train in high altitude areas if possible. Prepare your body by staying well fed and hydrated before and throughout your trek. You should be drinking 4-5 liters of water daily. Avoid tobacco, alcohol and other depressants, especially sleeping pills, so respiratory drive during sleep is not altered. During your trek, focus on your breathing, taking deep, slow, and deliberate breaths. Your guide will be telling you “pole, pole” (“slowly, slowly”) throughout your climb, reminding you to ascend slowly and without over exerting yourself.
47 ò WORLD WIDE TREKKING
Is there any medicine to treat or prevent symptoms of AMS?
We encourage our guests to speak to their health care provider about Diamox (Acetazolamide). Diamox is an F.D.A. approved drug for the prevention and treatment of AMS. The medication acidifies the blood, which causes an increase in respiration, thus accelerating acclimatization. Diamox does not disguise symptoms of altitude sickness, it prevents them. Studies have shown that Diamox at a dose of 250 mg every eight to twelve hours before and during rapid ascent to altitude results in fewer and/or less severe symptoms of acute mountain sickness (AMS). The medicine should be continued until you are below the altitude where symptoms became bothersome. Side effects of Diamox include: tingling or numbness in the fingers, toes and face, taste alterations, excessive urination; and rarely, blurring of vision. These go away when the medicine is stopped. It is a personal choice of the climber whether or not to take Diamox as a preventative measure against AMS. Bottled oxygen will be carried by the WWTrek team. Each oxygen canister can provide a continuous flow of oxygen for a maximum of four hours. It is used only in emergency situations. It is NOT used to assist clients who have not adequately acclimatized on their own to climb higher. The most immediate treatment for moderate and serious altitude sickness is descent. Therefore, oxygen is used strictly to treat a stricken trekker, when necessary and in conjunction with descent, with
WWTREK.COM ò 48
Many of our World Wide Trekking members find that their association with HOP is one of the highlights of their travel experience.
4
HUMAN OUTREACH PROJECT
49 ò WORLD WIDE TREKKING
HUMAN OUTREACH PROJECT
Part of our mission at WWTrek is to give back to the wonderful places we visit. The Human Outreach Project (HOP) is our way of giving back. HOP is a 501(c)(3) non-profit organization funded by private donations. HOP collects, transports, and distributes medical, dental, clothing and school supplies to areas in need on every WWTrek trip. We encourage our members to take part in HOP on their trip; however, participation is not a mandatory part of the itinerary. Prior to your trip, HOP will collect donated supplies to be distributed by guests of WWTrek during your adventure. If you would like to participate in the collecting of supplies to be donated, please contact our office for a list of appropriate items.
Human Outreach Project World Wide Student Leadership Program: WWTrek hosts special treks focusing on student leadership and service projects with college-aged participants.
Nepal: HOP donates supplies to the Namche Dental Clinic, Himalayan Children’s Foundation, and to the education fund for Ang Pasang Sherpa’s 3 surviving children. (Dean’s friend who helped him summit Mount Everest in 2005 but was killed in an avalanche one month later.)
Peru: HOP supports the Hogar Clinicia San Juan de Dios and the Casa Mantay with needed medical and educational supplies. Tanzania Orphanage: Our largest project to date has been the construction of an orphanage in Africa. We are proud to announce that the staff and children have now moved in to our Kilimanjaro Kids Community!
How to Help HOP
• Make a tax-deductible contribution to HOP at www.HumanOutreachProject.org.
WWTREK.COM ò 50
Kilimanjaro Kids Community
Although we are still in the construction phase of the Kilimanjaro Kids Community (KKC), our 4 acre orphanage officially opened in May of 2012. The orphanage currently cares for 12 children. With the help of two “mamas” (social workers), a grounds-keeper, a cook, and a guard, the children are provided three meals a day, housing, and an education. It is the goal of HOP to impact the lives of these children in such a manner that they will become successful, contributing members of their communities. The next phase of the Kilimanjaro Kids Community will include adding a shelter for dairy cows, chicken coop, more garden capabilities to provide food, and the addition of a separate girls dorm. We still need a lot of funding to make this next phase a reality, so all donations are very much appreciated!
51 ò WORLD WIDE TREKKING
HOP KILIMANJARO KIDS COMMUNITY
TANZANIA AFRICA
Completed:
In-progress: WWTREK.COM ò 52
I dream of TREKKING into my old age.
5 NOTES
53 ò WORLD WIDE TREKKING
PRE-DEPARTURE CHECKLIST We are looking forward to trekking with you! If you have any questions regarding preparation for your trip or itinerary details, please contact me directly. I or someone from our WWTrek team would be happy to assist you.
¨¨Send the WWTrek office a copy of your flight itinerary and passport. Email info@wwtrek.com. ¨¨Make two photocopies of your passport and other documents. Leave one with a contact person at home. ¨¨Have all personal medications and prescriptions secure in your carry-on. ¨¨Carry your passport and items that you need to show at customs separate from your money. ¨¨Carry-on hard to replace items when you fly: boots, down jacket, rain gear, prescriptions, camera. ¨¨If you have items for the Human Outreach Project, bring them along as we will be distributing them on the trip. (Please check with us about what you are bringing to make sure it is appropriate and useful.)
¨¨If you have any questions about the trip please give me a call or send me an email. Thank you for choosing World Wide Trekking! Thanks! Dean Cardinale
Dean@WWtrek.com 801.943.0264
PERSONAL CHECKLIST ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ ¨¨___________________________________________________________________________________________ WWTREK.COM ò 54
IMPORTANT AND PERSONAL INFORMATION Name as on Passport: Passport Number:
Emergency Contact: Travel Agent Contact:
Flight Information: Important Phone #’s:
Email Login and Password: Skype log in and password:
U.S. Embassy in Moscow
Bolshoy Devyatinskiy Pereulok 8 Moscow 121099, Russian Federation Tel: +7 (495) 728-5000 Fax: 728-5090 consulMo@state.gov
moscow.usembassy.gov
55 ò WORLD WIDE TREKKING
World Wide Trekking
7938 South 3500 East Suite B-100 Cottonwood Heights, Utah 84121 Tel: 801.230.9089 info@wwtrek.com
WWTrek.com
WWTrek Terms & Conditions:
Air Transportation: International airfares are not included in program pricing. WWTrek has an expert travel agent that can help you with all of your travel arrangements. We utilize Danny Genung at Harr Travel to book all of our flights. He can be reached at: danny@harrtravel.com or 909.266.0117 or you can fill out their form specifically for WWTrek, here. Itineraries: Accommodations, including: lodging, domestic flights, trains, vehicles, tours, excursions, events, visits, and sightseeing are subject to change at anytime due to unforeseen circumstances or circumstances beyond World Wide Trekking’s control. Every effort will be made to operate itineraries as planned, but alterations may occur after final itinerary has been issued. Special Requests: Special requests such as connecting or adjacent rooms, bedding requests, dietary needs should be advised at time of booking. We will make every effort to accommodate your special request. Early Arrival: Many guests prefer to arrive before the scheduled itinerary. We can help you make early arrival arrangements. Additional charges for early arrival, transportation, lodging, meals, and activities will apply. Arrival & Check-in: We will suggest a flight arrival and departure time for many of our group trek destinations. Airport transportation will be provided. Many of our hotels allow check-in to take place in the mid-afternoon. Should you wish to have a guaranteed room ready, it can be requested, but not guaranteed for early arrival. For early arrival reservations guaranteeing an early arrival, it can often be arranged. Please ask WWTrek for prices and details. Rooms: All prices are quoted based on double room occupancy. If you are traveling alone, and we cannot provide a roommate for you, an additional charge for a single room supplement will be applied. Baggage: WWTrek provides handling of two pieces of luggage per person. Weight restrictions on some routes, internal/domestic flights, may apply. We can also arrange baggage storage during most trips. Please see WWTrek for details. Photography/Videography during the trip: WWTrek reserves the right to take photographs/ videos during your travel to be used for promotional purposes. Program members who prefer that their images not be used are asked to identify that preference at the beginning of their program. Guest Count: In the event that a trip (i.e. not customized to a small group or pre-decided number) does not fill to capacity (8 minimum, based on trip), WWTrek reserves the right to use only a WWTrek Local Operations Manager and/ or WWTrek Local Professional English-speaking Guide(s) to lead the trip and will not be required to send a WWTrek Lead Professional Western Guide. If guests prefer to have a WWTrek Lead Professional Western Guide lead the trip, they may choose to cancel their trip and use trip insurance for a refund or pay a premium for WWTrek to send a WWTrek Lead Professional Western Guide on the trip. WWTREK.COM ò 56
WWTrek Terms & Conditions (Continued): Emergency Evacuation: In the event of a medical emergency, immediate evacuation may be necessary. WWTrek will not be responsible for medical expenses or expenses incurred due to evacuating a guest using whatever means necessary for guest safety. WWTrek strongly recommends purchasing a Global Rescue plan. The membership covers you for evacuation due to emergencies — including a flight rescue directly at the point of emergency and a return flight to your home hospital if possible, or necessary. Global Rescue does not cover medical expenses, so WWTrek also advises to check with your insurance provider for coverage policies out of the country and on high altitude adventures. To learn more about purchasing a Global Rescue membership visit globalrescue.com/wwtrek. Guest Cancellation: Trip deposits are non-refundable. Once the full trip payment has been made to WWTrek, the following refund rules apply based on departure date (minus the non-refundable deposit): • 90+ days prior to departure: guest will be refunded in full, minus deposit • 61 - 89 days prior to departure: guest can be refunded 50% of the amount paid • 60 days or less to time of departure: guest will be charged 100% of the price, regardless of the circumstances of cancellation WWTrek strongly recommends purchasing a travel insurance policy to cover trip cancellation due to unforeseen circumstances. Often, plans can be purchased that cover the trip’s entire cost in the event of a cancellation for any reason. WWTrek guests are responsible for researching, purchasing, and collecting funds from any travel insurance plan. See our Travel Agent, Danny Genung at Harr Travel, danny@harrtravel.com or 909.266.0117 or harrtravel.com/wwtrek. WWTrek Trip Cancellation: World Wide Trekking reserves the right to cancel any trip prior to the departure date for any reason, including but not limited to guest count, forces of nature, and acts of man. In such an event, all monies collected by WWTrek from guests for that trip shall be promptly refunded. World Wide Trekking is not responsible for expenses (e.g. nonrefundable airline tickets, visa fees, equipment, etc.) incurred by trip members in preparing for a canceled trip, regardless of cancellation reason, or for any additional expenses should the trip members have embarked or returned prior to or after any scheduled date. WWTrek is not responsible for any expenses incurred due to any deviation from the schedule undertaken by the choice of the guest. WWTrek alone reserves the right to cancel, or postpone any trip due to acts of man (e.g. war, terrorism, etc,) or forces of nature beyond the control of World Wide Trekking. Emergency First Aid: I agree to allow World Wide Trekking representatives to perform emergency first aid on me as necessary should the need arise during this WWTrek activity.
57 ò WORLD WIDE TREKKING
NOTES
WWTREK.COM ò 58
WWTREK LEADERS MOUNT ELBRUS, RUSSIA
DEAN CARDINALE OWNER GUIDE
Contact: DEAN Phone: 801.230.9089 Email: dean@wwtrek.com
Dean Cardinale is the owner of World Wide Trekking and the President and Founder of the Human Outreach Project. Dean has climbed and led guided expeditions in North and Central America, Africa, Europe, South America and the Himalayas. He is the President of Wasatch Backcountry Rescue group, the US representative to the International Commission of Alpine Rescue (IKAR), an avalanche instructor with the American Avalanche Association and avalanche forecaster for Snowbird Ski Resort. Dean is currently working on a seven summits bid, summiting Mt Everest in 2005. Dean has taught people of all ages and professions, and is well known for his professional ethics and conduct evident in all of his pursuits. Dean has a longstanding record of leadership, program development, and community service.
VIKTOR NIKOLAEV
RUSSIA OPERATIONS MANAGER | GUIDE
Victor Nikolaev – Managing director of “Top-Travel”, skiing and mountaineering guide. Chief of the Former International Mountaineering Camps (IMC), “Sovintersport” company (1989 – 1995 years). Victor is one of the most experienced organizer of mountaineering and trekking programs.
59 ò WORLD WIDE TREKKING