Ausangate Llama Trek 6 Days / 5 Nights Cusco Peru
Itinerary
Description: Share the trail with Quechua-speaking llama herders beneath some of Peru's tallest snow peaks. Massive Nevado Ausangate (6,384 m/ 20,950') is the sacred summit at the heart of the spectacular Vilcanota Range - a pristine region of towering peaks, ice fields, and sparkling lakes. In the Andean tradition, llamas carry our camp gear on this exhilarating 6-day, 30-mile/48-km trek, while you hike carrying only a day-pack.
The Vilcanota remains true to cultural traditions stretching back into history. The age-old methods of alpaca herding which sustains the population are everywhere in evidence. Tightly-knit Quechua communities maintain extensive, complex irrigation systems delivering glacial melt water to the valley bottoms for the year-round moisture required to sustain the alpacas' favourite forage crops. At higher elevations, you may glimpse the rare vicuña (cousin of the llama and alpaca), pairs of Andean geese, flamingos, and soaring condors.
A recently completed access road has opened up for us a vast and exciting new area of pristine lakes and dramatic snowfields. Be among the first to explore this remote back country!
To participate in this exciting trek, you need at least three days of acclimation in Cusco (3,310m/ 10,857') or similar elevation. An even better way to acclimate is to participate in one of our weekly treks (for example, the Inca Trail to Machu Picchu, or Moonstone to Sun Temple Trek.) We can arrange your hotels, airport transfers, flights and other touring in Lima and Cusco according to your specifications.
Itinerary
Day.- 1 To tinki
From Cusco we travel east, over a high pass to the traditional highland town of Ocongate. Just beyond is Tinqui, the trailhead for the Vilcanota Range. We camp by the Mapoche River at 3,800 m/ 12,464'. BLD
Day . - 2 Pacchanta
With the camp gear and personal equipment carried by llamas, we climb steadily through rolling hills dotted with herds of llamas and alpacas. The snows of 6,384 m/20,906' Nevado Ausangate dominate the skyline directly ahead of us. We eat lunch near Upis, then cross a low ridge beneath the west face of Ausangate to our camp at a hot springs in the hamlet of Pacchanta (4,330m / 13,202'). 13km. BLD
Day . - 3 Jampa Pass
We trek past glacial tarns and isolated shepherds' huts toward the magnificent Jampa Pass (5,081 m/16,666') the trail follows a moraine above a glacier flowing down from the snow peaks east of our route. On most treks we see troops of vicuñas (the wild, graceful relative of the llama) amid the rugged screen and glacial ice. We camp beneath the towering west face of the Jatunjampa peaks, at Tiqlliacocha (4,840m/15,875'). 13 km. BLD
Day . - 4 Acero
We ascend a lateral moraine and drop down into our spectacular Acero camp at the head of the broad Jampa valley. You can take the afternoon off, or join the guide for an optional hike up the drainage to enjoy breathtaking views from a tarn directly beneath the glaciers at the head of the Acero valley. 4,860 m/15,905'; 4 km to camp. BLD
Day .-5 Finaya
This morning we offer a challenging scramble, up to the 5,300 m/17,384' cool east of the camp, for spectacular views east toward massive Sibinacocha Lake and the icecap beyond. While we are on the mountain, our crew moves camp a couple of hours down the valley, up a side valley above the hamlet of Finaya, with views toward the east face of Nevado Ausangate. 9 km camp to camp. BLD
Day.- 6 Return to Cuzco
We enjoy a gentle 9-km. hike down along the Chillca River to the village of Chillca, the first sizeable community since the start of the trek. Our vehicle awaits; we load up, return to Cuzco and transfer to your hotel. BL
Tour Leadership: We pride ourselves on the quality, experience, and wide-ranging skills of our trekking guides. They are Peruvians, born and raised in the Cusco highlands, who have combined their love of the mountains of their homeland with years of professional training. They are fluent in English, and bring to their groups a variety of personal interests ranging from birding to astronomy. Most of all, they are caring individuals. They make it their personal goal to see that you have the trip of a lifetime.
Departure Dates.- may to octuber
Prices:
Private Service
Ausangate Llama Trek
8 Day / 7 Night
1.- people.- $ 1020.00
2.- people.- $ 8900.00
4.- people.- $ 830.00
6.- people.- $ 780.00
Includes :
Professional, bilingual Tour Guide
Collection from hotel
Return transportation (local transport )
*6 breakfasts, 6 lunches, 6 afternoon snacks (hot drinks, biscuits and popcorn) and 6 dinners (
breakfast on day 1 and dinner and lunch in Sicuani town are not included)
Dining tent with tables and chairs
Cook
2-people tents
Sleeping mattresses
Horseman and mules (they carry cooking and camping equipment and up to 12 kilos of tourist's
belongings)
Extra oxygen
First Aid kit
*Vegetarian/special diet options available
What you need to take:
Original passport and Student card
Travel Insurance is essential
Sleeping bag (not included)
Walking boots
Waterproof jacket/rain poncho
Warm jacket
Hat and gloves
T-shirts
Comfortable trousers
Sun hat
Sun protection cream
Insect Repellent
Re-usable plastic or metal water container or camel bags.
Water (only for first 4 hours of trek, then we will provide you with drinking -previously boiled- water).
Toiletries
Personal medication
Camera and films
Torch with spare batteries
Optional items to take:
Shorts
Walking stick
Plasters and bandages
Sandals
Extra money
Optional services (not included):
Hire of sleeping bag – 5 season
Walking sticks
Day packs
International and internal airfare, airport departure taxes; gratuities for trekking staff; hotels and tour services in Cusco (we can handle these reservations for you;) personal clothing and trek equipment (you receive a detailed equipment list in our pre-departure packet); sleeping bag (you may rent winter-weight, mummy-style sleeping bags from us, subject to availability - please ask!); immunizations, insurance, laundry, telephone, other personal items.
Additional Expenses: airport departure taxes of about US$5 for domestic flights in Peru, and US$28 for international departure. Meals in mainstream restaurants are similar in price to what you'll pay at home in modest restaurants. 19% government value-added tax plus service charges of up to 10% are added to the bill.
Tipping your trek staff is optional but customary.
Please note that this is a high altitude trek with night temperatures typically below freezing for the duration of the trek. Bringing a ski hat, gloves, a winter-weight sleeping bag and parka will greatly enhance your enjoyment of the trek.
We require that you arrive in Cuzco three days or more prior to the trek. ;
Joining Your Group: Once we have received your final payment, we will send a Confirmation of Service voucher with your arrival details, plus any pre-paid transfers, and hotel arrangements. Services in Incas journey adventure. On the day prior to the trek, there is an important orientation meeting with your guide and other group participants at noon in the Incas journey adventure office at flor de la cantata b-2 san sebastian tel. (51-84) 275-97301, Cusco. We review trek arrangements, discuss clothing, health and diet, and distribute trail duffels, sleeping pads, and rented sleeping bags. Passengers who have not contacted the office by noon on the day prior to trek departure will be deleted from the roster. In such cases no refund is payable.
Misc.
To participate in this exciting trek, you need at least three days of acclimation in Cusco (3,310m/ 10,857') or similar elevation. An even better way to acclimate is to participate in one of our weekly treks along the Inca Trail to Machu Picchu. We can arrange your hotels, airport transfers, flights and other touring in Lima and Cusco according to your specifications.
Please Note: We will attempt to adhere to this itinerary, but reserve the right to make minor changes where necessary for the safety and comfort of tour participants. Where changes result in increased costs, such costs will be the responsibility of the tour participant.
jueves, 15 de enero de 2009
Spectacular Ausangate Trek 7 Days / 6 Nights Cusco Peru
Spectacular Ausangate Trek 7 Days / 6 Nights Cusco Peru
Itinerary
Day 1 tinqui
Early morning we will pick up you from your hotel. Then we will drive by bus toward tinqui a long the way you will see it very nice and colorful towns like urcos ocongate, basically you will see it the way the Andean live. You will get better idea about then. You will arrive to tinqui which is about 3,800m.a.s.l. CAMP (L-D).
Day 2 Quinsapucyohuarmisaya
After to drink the wake up tea and breakfast we will pickup our horses and the horse drivers we will begging hike along the way you will pass by quinsapucyohuarmisaya the way will be spectacular withy nice views. CAMP (B-L-D).
Day 3 Pucaqocha like or red lake
After to reenergize with a goad and taste breakfast we will start to hike by the way today we will get to the first pass which is about 4955 m.a.s.l rapa pass this night we will stay close to pucaqocha like or red lake. CAMP (B-L-D).
Day 4 Jampa
Today will be nice day so after breakfast you will be ready for more fun .along the way we will visit a group of small likes ,by the way in Incas time the likes trey were sacred ,so friends you will make offering. Using coca leafs after to enjoy the offering you will go toward the highest pass, the palomani pass then we will go to the jampa. CAMP (B-L-D).
Day 5 Qomercocha lake or Green lake
After a crisp fresh awakening to the brace flowing through the mounting we will go toward jampa valley surrounding it for the northwest until we will arrive to the ticlla cocha lake the we will go to the last pass which is it located about 4650 m.a.s.l. after passing it we will arrive to the Pachaspatas tonight we will stay on the backs of the Qomercocha lake or Green lake. CAMP (B-L-D).
Day 6 Spring water
Today will be relaxing day after breakfast we will descend to the pacchanta Valley the way will nice today we are arriving to pacchanta we will take roost and we will go to the hot spring water you will enjoy very much. CAMP (B-L-D).
Day 7 Arrive to Cusco
Then a brief will arrive to the highway where a vehicle will be waiting for us in order to drive us to Cusco we will drive by different town and win be the last views to them as well in the afternoon you will arrive to Cusco. B-L.
Spectacular Ausangate Trek 7 Days / 6 Nights
Departure and arrival times are approximated.
** Campsites are subject to change according to our guide’s criteria and the group progress.
Includes:
• Round trip transfer airport hotel airport
• Professional, bilingual Tour Guide
• Collection from hotel
• Return transportation (local transport )
• *6 breakfasts, 6 lunches, 6 afternoon snacks (hot drinks, biscuits and popcorn) and 6 dinners (breakfast on day 1 not included)
• Dining tent with tables and chairs
• Cook
• 2-people tents
• Sleeping mattresses
• Horseman and mules (they carry cooking and camping equipment and up to 12 kilos of tourist’s belongings)
• Extra oxygen
• First Aid kit
*Vegetarian/special diet options available
What you need to take:
• Original passport and Student card
• Travel Insurance is essential
• Sleeping bag (not included)
• Walking boots
• Waterproof jacket/rain poncho
• Warm jacket
• Hat and gloves
• T-shirts
• Comfortable trousers
• Sun hat
• Sun protection cream
• Insect Repellent
• Re-usable plastic or metal water container or camel bags.
• Water (only for first 4 hours of trek, then we will provide you with drinking -previously boiled- water).
• Toiletries
• Personal medication
• Camera and films
• Torch with spare batteries
Optional items to take:
• Shorts
• Walking stick
• Plasters and bandages
• Sandals
• Extra money
Optional services (not included):
• Hire of sleeping bag – 5 season ($35)
• Walking sticks ($30)
• Day packs ($10)
Prices
PRIVATE SERVICE
Spectacular Ausangate Trek SERVICE
2 up to 16 people
7 Day/6 Night $ 850.00 usd
* Prices For a Person in US Dollars
•
,. Includes horses to carryt personal belonging -up to 12 kilos.
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag
You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
• • Custom boots are surely a plus
• • Make your socks fit your feet softly?
• • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• • Try wearing a liner sock that also wicks sweat.
• • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
• • Take your boots off during rest breaks and allow your feet to cool and dry.
• • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
• Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
• A water fountain may not be able to deliver enough water for you to get a full cup.
• Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
• Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
•s Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes
What Walkers Shouldn't Drink
• Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
• Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
• Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
• Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
• Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
happy ausangate Trail!
Itinerary
Day 1 tinqui
Early morning we will pick up you from your hotel. Then we will drive by bus toward tinqui a long the way you will see it very nice and colorful towns like urcos ocongate, basically you will see it the way the Andean live. You will get better idea about then. You will arrive to tinqui which is about 3,800m.a.s.l. CAMP (L-D).
Day 2 Quinsapucyohuarmisaya
After to drink the wake up tea and breakfast we will pickup our horses and the horse drivers we will begging hike along the way you will pass by quinsapucyohuarmisaya the way will be spectacular withy nice views. CAMP (B-L-D).
Day 3 Pucaqocha like or red lake
After to reenergize with a goad and taste breakfast we will start to hike by the way today we will get to the first pass which is about 4955 m.a.s.l rapa pass this night we will stay close to pucaqocha like or red lake. CAMP (B-L-D).
Day 4 Jampa
Today will be nice day so after breakfast you will be ready for more fun .along the way we will visit a group of small likes ,by the way in Incas time the likes trey were sacred ,so friends you will make offering. Using coca leafs after to enjoy the offering you will go toward the highest pass, the palomani pass then we will go to the jampa. CAMP (B-L-D).
Day 5 Qomercocha lake or Green lake
After a crisp fresh awakening to the brace flowing through the mounting we will go toward jampa valley surrounding it for the northwest until we will arrive to the ticlla cocha lake the we will go to the last pass which is it located about 4650 m.a.s.l. after passing it we will arrive to the Pachaspatas tonight we will stay on the backs of the Qomercocha lake or Green lake. CAMP (B-L-D).
Day 6 Spring water
Today will be relaxing day after breakfast we will descend to the pacchanta Valley the way will nice today we are arriving to pacchanta we will take roost and we will go to the hot spring water you will enjoy very much. CAMP (B-L-D).
Day 7 Arrive to Cusco
Then a brief will arrive to the highway where a vehicle will be waiting for us in order to drive us to Cusco we will drive by different town and win be the last views to them as well in the afternoon you will arrive to Cusco. B-L.
Spectacular Ausangate Trek 7 Days / 6 Nights
Departure and arrival times are approximated.
** Campsites are subject to change according to our guide’s criteria and the group progress.
Includes:
• Round trip transfer airport hotel airport
• Professional, bilingual Tour Guide
• Collection from hotel
• Return transportation (local transport )
• *6 breakfasts, 6 lunches, 6 afternoon snacks (hot drinks, biscuits and popcorn) and 6 dinners (breakfast on day 1 not included)
• Dining tent with tables and chairs
• Cook
• 2-people tents
• Sleeping mattresses
• Horseman and mules (they carry cooking and camping equipment and up to 12 kilos of tourist’s belongings)
• Extra oxygen
• First Aid kit
*Vegetarian/special diet options available
What you need to take:
• Original passport and Student card
• Travel Insurance is essential
• Sleeping bag (not included)
• Walking boots
• Waterproof jacket/rain poncho
• Warm jacket
• Hat and gloves
• T-shirts
• Comfortable trousers
• Sun hat
• Sun protection cream
• Insect Repellent
• Re-usable plastic or metal water container or camel bags.
• Water (only for first 4 hours of trek, then we will provide you with drinking -previously boiled- water).
• Toiletries
• Personal medication
• Camera and films
• Torch with spare batteries
Optional items to take:
• Shorts
• Walking stick
• Plasters and bandages
• Sandals
• Extra money
Optional services (not included):
• Hire of sleeping bag – 5 season ($35)
• Walking sticks ($30)
• Day packs ($10)
Prices
PRIVATE SERVICE
Spectacular Ausangate Trek SERVICE
2 up to 16 people
7 Day/6 Night $ 850.00 usd
* Prices For a Person in US Dollars
•
,. Includes horses to carryt personal belonging -up to 12 kilos.
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag
You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
• • Custom boots are surely a plus
• • Make your socks fit your feet softly?
• • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• • Try wearing a liner sock that also wicks sweat.
• • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
• • Take your boots off during rest breaks and allow your feet to cool and dry.
• • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
• Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
• A water fountain may not be able to deliver enough water for you to get a full cup.
• Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
• Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
•s Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes
What Walkers Shouldn't Drink
• Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
• Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
• Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
• Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
• Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
happy ausangate Trail!
Amazing Trail Choquequirao to MachuPicchu 9D/8N cusco peru
Amazing Trail Choquequirao to MachuPicchu 9D/8N
Itinerary
Day 1
We pick up you from your hotel. and we will drive until the first Inca killarumiyoq after to visit we will continue driving to the next .tarawasi Inca site our trek begin in cachora district there we will pick up our horses. Our Inca trail takes us winding into the spectacular Apurimac canyon. We will descend by switch backs to chikiska camping site. Camp (B/L/D).
Day 2
After breakfast we will continue to Apurimac footbridge and then ascend to maranpata and to choquekirao. Your guide will explain the history and the myths that surround this lost city of the Incas. Camp (B/L/D/).
Day 3
After breakfast once again you will visit this spectacular Inca site .choquekirao was never discovered by the Spaniards. It was probable one of the royal states of the Incas and served as a gateway to the wild vilcabamba region beyond. Now the way you will go it is to the next Inca site Pincha Unuyuq still covered by thick vegetation, pinchaunuyoq served as an agricultural support center nearby choquekirao. After to visit this Inca site we will ascend by couple switch backs we will arrive to maizal camping site. Camp (B/L/D/).
Day 4
Today will be exploring day. We are going to corralpata and qoriwayrachina Inca buildings. for those that which to rise early for some archaeological exploration , newly discovered Inca site as soon we will get there you will be excited from the views . The afternoon will be more exploring day because we are going to cotacuca Inca site. We will stay one night at this camping site. Camp (B/L/D).
Day 5
This fresh morning from the plateau slope camping site you will hike by humid rain forest surrounded by bamboos, mossy way. Inca highway becomes even more exposed and we will see it the first of many Inca silver mines scattered beside the trail. Clouse to Victoria pass. you will have lunch with spectacular panoramic views as well as you will see it our next destination and the way to the last strong hold of the Incas, the next way will be down hill hike on cliff face walk and you will see it on the valley this tiny village yanama. Camp (B/L/D).
Day 6
Today will be nice hike day, a long the way you will see it local farming land , water falls from choquetacarpo sown capped mountain . In Incas time this mountain it was very sacred. Still today, Before yanama pass you will have lunch, after to reenergize we will get to yanama pass and as soon a s you will get the pass you will have spectacular views to the next valley to totora valley, form hire the way will be down hill hike .you will better idea about the andes because you will be about 4,690 m.a.s.l the next two days you will be lower than 1,800 m.a.s.l but today we will go first to totora community!!!. Camp (B/L/D).
Day 7
Wow!!! One week hiking already, yeahhhhhhhhhh!!! After breakfast a lot good news for you. You are still descending, the way it is changing every step. The scenery is getting jungle, whose climate is template –hot and we will appreciate beautiful waterfall then we will get to wiñaypoqo camp site. To try the passion fruit!!! After this camp site the way. It is the land of passion fruit. You will see it many ganging bromelias, alder trees, orquids .some banana trees, coffee bean, bushes. Then we will arrive to sahuayaco or la playa camping site. Camp (B/L/D).
Day 8
One more morning ascend, we can lay our eyes on the sacred city of Machupicchu, and of course patallacta Inca site, the site it is only partially cleared, allowing us to see it many of the delicate and beautiful aspect of Inca architecture which also allowing us to (play Indiana Jones) and discover many constructions still covered half buried in vegetation. Then we will descend to the valley botton, where we will catch the train around the peninsular ridge on which Machupicchu it is. Camp (B/L/D).
Day 9
Early morning we will wake up after to relax, sleep in a bed we will go to our final destination and you are ready??? To explore Machupicchu!!! as soon as you will get there your guide will explain this archaeological wonder of the world ,then you will have free time to explore yourself maybe to climb to Waynapicchu mountain or to go to the sun gate or maybe to the Inca bridge. In the afternoon we will take the train from Machupicchu town, to back to Cusco city (B).
Amazing trail choquekirao to machupicchu 8d/7n
The Tour Includes:
• Round trip transfer from the airport hotel airport
• Professional Speaking English Guide
• Private Transportation until Cachora (The beginning of the Trail)
• Cook
• All meals during the trek until arriving in Aguas Calientes (vegetarian options available, except the 1st Breakfast )
• Complete Camping Equipment (Double Occupancy tents, Dining Tent, Kitchen Tent, Toilet tent)
• Tables and Chairs
• Mattress
• Horses, to carry all the equipment
• Extra horses for the clients in case of emergency
• Entrance Fees
• All transfers
• Tourist Train ticket from Aguas Calientes to Cusco
• 1 Night in a 3* Hotel in Aguas Calientes breakfast included
We recommended to bring:
• Personal sleeping Bag (If you dont have, you can hire from us)
• Bottle of Water(our cook wont give us water until lunch time)
• Purification Tablets
• Original passport in a plastic bag
• Backpack and Daypack
• Hiking shoes or boots
• Raincoat or poncho
• Water bottle, flashlight, hat, sun block, sunglasses
• Warm clothes, Light clothes, 4 pairs of socks
• Insect repellent
• Tablets for the altitude Sickness(We can find it easy in the Cusco Pharmacies, we hardly recommended the Coramina)
• 06 Extra pairs of Socks(In case those get wet, all time is important have our feet warm and dry enough)
• Extra plastic bags, to maintain our equipment dry during the rain season
• Chocolates, candies or other snacks
• Photo Camera
Prices:
PRIVATE SERVICE
TREK CHOKEQUIRAO MACHUPICCHU
8 Day / 7 Night
1.- people.- $1320.00
2.- people.- $990.00
4.- people.- $900.00
6.-people .- $840.00
* Prices For a Person in US Dollars
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag
You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
• • Custom boots are surely a plus
• • Make your socks fit your feet softly?
• • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• • Try wearing a liner sock that also wicks sweat.
• • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
• • Take your boots off during rest breaks and allow your feet to cool and dry.
• • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
• Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
• A water fountain may not be able to deliver enough water for you to get a full cup.
• Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
• Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
•s Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes
What Walkers Shouldn't Drink
• Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
• Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
• Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
• Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
• Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
happy choquekirao machupicchu Trail!
Itinerary
Day 1
We pick up you from your hotel. and we will drive until the first Inca killarumiyoq after to visit we will continue driving to the next .tarawasi Inca site our trek begin in cachora district there we will pick up our horses. Our Inca trail takes us winding into the spectacular Apurimac canyon. We will descend by switch backs to chikiska camping site. Camp (B/L/D).
Day 2
After breakfast we will continue to Apurimac footbridge and then ascend to maranpata and to choquekirao. Your guide will explain the history and the myths that surround this lost city of the Incas. Camp (B/L/D/).
Day 3
After breakfast once again you will visit this spectacular Inca site .choquekirao was never discovered by the Spaniards. It was probable one of the royal states of the Incas and served as a gateway to the wild vilcabamba region beyond. Now the way you will go it is to the next Inca site Pincha Unuyuq still covered by thick vegetation, pinchaunuyoq served as an agricultural support center nearby choquekirao. After to visit this Inca site we will ascend by couple switch backs we will arrive to maizal camping site. Camp (B/L/D/).
Day 4
Today will be exploring day. We are going to corralpata and qoriwayrachina Inca buildings. for those that which to rise early for some archaeological exploration , newly discovered Inca site as soon we will get there you will be excited from the views . The afternoon will be more exploring day because we are going to cotacuca Inca site. We will stay one night at this camping site. Camp (B/L/D).
Day 5
This fresh morning from the plateau slope camping site you will hike by humid rain forest surrounded by bamboos, mossy way. Inca highway becomes even more exposed and we will see it the first of many Inca silver mines scattered beside the trail. Clouse to Victoria pass. you will have lunch with spectacular panoramic views as well as you will see it our next destination and the way to the last strong hold of the Incas, the next way will be down hill hike on cliff face walk and you will see it on the valley this tiny village yanama. Camp (B/L/D).
Day 6
Today will be nice hike day, a long the way you will see it local farming land , water falls from choquetacarpo sown capped mountain . In Incas time this mountain it was very sacred. Still today, Before yanama pass you will have lunch, after to reenergize we will get to yanama pass and as soon a s you will get the pass you will have spectacular views to the next valley to totora valley, form hire the way will be down hill hike .you will better idea about the andes because you will be about 4,690 m.a.s.l the next two days you will be lower than 1,800 m.a.s.l but today we will go first to totora community!!!. Camp (B/L/D).
Day 7
Wow!!! One week hiking already, yeahhhhhhhhhh!!! After breakfast a lot good news for you. You are still descending, the way it is changing every step. The scenery is getting jungle, whose climate is template –hot and we will appreciate beautiful waterfall then we will get to wiñaypoqo camp site. To try the passion fruit!!! After this camp site the way. It is the land of passion fruit. You will see it many ganging bromelias, alder trees, orquids .some banana trees, coffee bean, bushes. Then we will arrive to sahuayaco or la playa camping site. Camp (B/L/D).
Day 8
One more morning ascend, we can lay our eyes on the sacred city of Machupicchu, and of course patallacta Inca site, the site it is only partially cleared, allowing us to see it many of the delicate and beautiful aspect of Inca architecture which also allowing us to (play Indiana Jones) and discover many constructions still covered half buried in vegetation. Then we will descend to the valley botton, where we will catch the train around the peninsular ridge on which Machupicchu it is. Camp (B/L/D).
Day 9
Early morning we will wake up after to relax, sleep in a bed we will go to our final destination and you are ready??? To explore Machupicchu!!! as soon as you will get there your guide will explain this archaeological wonder of the world ,then you will have free time to explore yourself maybe to climb to Waynapicchu mountain or to go to the sun gate or maybe to the Inca bridge. In the afternoon we will take the train from Machupicchu town, to back to Cusco city (B).
Amazing trail choquekirao to machupicchu 8d/7n
The Tour Includes:
• Round trip transfer from the airport hotel airport
• Professional Speaking English Guide
• Private Transportation until Cachora (The beginning of the Trail)
• Cook
• All meals during the trek until arriving in Aguas Calientes (vegetarian options available, except the 1st Breakfast )
• Complete Camping Equipment (Double Occupancy tents, Dining Tent, Kitchen Tent, Toilet tent)
• Tables and Chairs
• Mattress
• Horses, to carry all the equipment
• Extra horses for the clients in case of emergency
• Entrance Fees
• All transfers
• Tourist Train ticket from Aguas Calientes to Cusco
• 1 Night in a 3* Hotel in Aguas Calientes breakfast included
We recommended to bring:
• Personal sleeping Bag (If you dont have, you can hire from us)
• Bottle of Water(our cook wont give us water until lunch time)
• Purification Tablets
• Original passport in a plastic bag
• Backpack and Daypack
• Hiking shoes or boots
• Raincoat or poncho
• Water bottle, flashlight, hat, sun block, sunglasses
• Warm clothes, Light clothes, 4 pairs of socks
• Insect repellent
• Tablets for the altitude Sickness(We can find it easy in the Cusco Pharmacies, we hardly recommended the Coramina)
• 06 Extra pairs of Socks(In case those get wet, all time is important have our feet warm and dry enough)
• Extra plastic bags, to maintain our equipment dry during the rain season
• Chocolates, candies or other snacks
• Photo Camera
Prices:
PRIVATE SERVICE
TREK CHOKEQUIRAO MACHUPICCHU
8 Day / 7 Night
1.- people.- $1320.00
2.- people.- $990.00
4.- people.- $900.00
6.-people .- $840.00
* Prices For a Person in US Dollars
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag
You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
• • Custom boots are surely a plus
• • Make your socks fit your feet softly?
• • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• • Try wearing a liner sock that also wicks sweat.
• • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
• • Take your boots off during rest breaks and allow your feet to cool and dry.
• • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
• Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
• A water fountain may not be able to deliver enough water for you to get a full cup.
• Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
• Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
•s Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes
What Walkers Shouldn't Drink
• Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
• Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
• Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
• Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
• Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
happy choquekirao machupicchu Trail!
Spectacular Ausangate Trek 7 Days / 6 Nights Cusco Peru
Spectacular Ausangate Trek 7 Days / 6 Nights Cusco Peru
Itinerary
Day 1 tinqui
Early morning we will pick up you from your hotel. Then we will drive by bus toward tinqui a long the way you will see it very nice and colorful towns like urcos ocongate, basically you will see it the way the Andean live. You will get better idea about then. You will arrive to tinqui which is about 3,800m.a.s.l. CAMP (L-D).
Day 2 Quinsapucyohuarmisaya
After to drink the wake up tea and breakfast we will pickup our horses and the horse drivers we will begging hike along the way you will pass by quinsapucyohuarmisaya the way will be spectacular withy nice views. CAMP (B-L-D).
Day 3 Pucaqocha like or red lake
After to reenergize with a goad and taste breakfast we will start to hike by the way today we will get to the first pass which is about 4955 m.a.s.l rapa pass this night we will stay close to pucaqocha like or red lake. CAMP (B-L-D).
Day 4 Jampa
Today will be nice day so after breakfast you will be ready for more fun .along the way we will visit a group of small likes ,by the way in Incas time the likes trey were sacred ,so friends you will make offering. Using coca leafs after to enjoy the offering you will go toward the highest pass, the palomani pass then we will go to the jampa. CAMP (B-L-D).
Day 5 Qomercocha lake or Green lake
After a crisp fresh awakening to the brace flowing through the mounting we will go toward jampa valley surrounding it for the northwest until we will arrive to the ticlla cocha lake the we will go to the last pass which is it located about 4650 m.a.s.l. after passing it we will arrive to the Pachaspatas tonight we will stay on the backs of the Qomercocha lake or Green lake. CAMP (B-L-D).
Day 6 Spring water
Today will be relaxing day after breakfast we will descend to the pacchanta Valley the way will nice today we are arriving to pacchanta we will take roost and we will go to the hot spring water you will enjoy very much. CAMP (B-L-D).
Day 7 Arrive to Cusco
Then a brief will arrive to the highway where a vehicle will be waiting for us in order to drive us to Cusco we will drive by different town and win be the last views to them as well in the afternoon you will arrive to Cusco. B-L.
Salkantay Machu Picchu 7 days
Salkantay means 'savage mountain'. At a height of 6271m (20573ft) it is the highest peak in the Vilcabamba mountain range and one of the highest in the Andes. It is situated to the north-east of the city of Cusco.
During our trek, we will climb as high as 5028m/16495ft, have views of beautiful Andean landscapes and also have the possibility of observing condors, alpacas and other Andean animals in their natural habitats. This walk connects with the Inca Trail to Machu Picchu for the last 4 days. The total length of this trip is 7 days and 6 nights.
DEPARTURES: From the middle of April to the end of November.
A walking tour (approximately 2 hours) is given by your guide and after this you can explore the mysterious city by yourselves. If you still have energy you can also climb Huayna Picchu(2720m/8923ft)!!! It takes 45 minutes to reach the top.
You will meet your guide in Aguas Calientes (it can be reached by bus or on foot) for lunch and to be given your train tickets back to Cusco. The train usually leaves at 3.55pm and we will arrive back in Cusco at about 8.45pm.
If desired, an extra night in Aguas Calientes can be arranged. This option is very popular as it allows more time to explore Machu Picchu. You can also go to the thermal springs in the town - a real treat after finishing the trail!!!
N.B. Campsites may be subject to change depending on allocations by the official body who controls access to the Inca Trail (Unidad de Gestión de Machu Picchu-UGM).
Trek Difficulty level:
Peace of cake Easy Moderately Dificult Difficult* Impossible... is nothing!
Dificulty level depends very much on your fitness and aclimatation
Includes:
• Round trip transfer airport hotel airport at the end of the tour
• Professional, bilingual Tour Guide
• Collection from hotel and train station
• Return transportation (bus to start of trail and tourist train back to Ollanta)**
• Entrance fee to Salkantay National Park, the Inca Trail and Machu Picchu
• 6 breakfasts, 6 lunches, 6 afternoon snacks, 6 dinners and various snacks to be eaten throughout the day
• (breakfast on day 1 not included)
• Dining tent with tables and chairs
• Cook
• 2-man tent
• Sleeping mattress
• Horseman and mules
• Porters (they carry cooking and camping equipment)
• Oxygen bottle
• First Aid kit
**Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas Journey Adventure will organize the transport back to Cusco (by taxi or by bus).
Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price.
What you need to take:
• Original passport (and *International Student card (ISIC) if applicable)
• Sleeping bag (not included but can be hired from us)
• Walking boots
• Waterproof jacket/rain poncho
• Warm jacket
• Hat and gloves
• T-shirts
• Comfortable trousers
• Sun hat
• Re-usable plastic or metal water container or camel bags.
• Water (only for first 4 hours of trek, then we will provide you with drinking -previously boiled- water).
• Sun protection cream (factor 35 recommended)
• Insect repellent
• Water
• Toiletries
• Personal medication
• Camera and films
• Torch with spare batteries (headlamps are useful)
*To qualify as a student, it is necessary to have a valid ISIC card.
Optional items to take:
• Shorts
• Walking stick (with rubber tip)
• Plasters and bandages
• Sandals
• Extra money
• Bathing suit for the hot springs in Aguas Calientes town -not included-
Optional services (not included):
• Hire of sleeping bag - 5 season ($20)
• Walking stick: $ 14
Price: Updated 2008 (Includes porters to carry personal belongings)
Prices
PRIVATE SERVICE
Salkantay inca trail
7 Day /6 Night
1.- people.- $ 1150.00
2.- people.- $ 900.00
4.- people.- $ 830.00
6.- people.- $ 780.00
* Prices For a Person Dollars
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag
You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
• • Custom boots are surely a plus
• • Make your socks fit your feet softly?
• • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• • Try wearing a liner sock that also wicks sweat.
• • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
• • Take your boots off during rest breaks and allow your feet to cool and dry.
• • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
• Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
• A water fountain may not be able to deliver enough water for you to get a full cup.
• Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
• Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
•s Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes
What Walkers Shouldn't Drink
• Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
• Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
• Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
• Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
• Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Itinerary
Day 1 tinqui
Early morning we will pick up you from your hotel. Then we will drive by bus toward tinqui a long the way you will see it very nice and colorful towns like urcos ocongate, basically you will see it the way the Andean live. You will get better idea about then. You will arrive to tinqui which is about 3,800m.a.s.l. CAMP (L-D).
Day 2 Quinsapucyohuarmisaya
After to drink the wake up tea and breakfast we will pickup our horses and the horse drivers we will begging hike along the way you will pass by quinsapucyohuarmisaya the way will be spectacular withy nice views. CAMP (B-L-D).
Day 3 Pucaqocha like or red lake
After to reenergize with a goad and taste breakfast we will start to hike by the way today we will get to the first pass which is about 4955 m.a.s.l rapa pass this night we will stay close to pucaqocha like or red lake. CAMP (B-L-D).
Day 4 Jampa
Today will be nice day so after breakfast you will be ready for more fun .along the way we will visit a group of small likes ,by the way in Incas time the likes trey were sacred ,so friends you will make offering. Using coca leafs after to enjoy the offering you will go toward the highest pass, the palomani pass then we will go to the jampa. CAMP (B-L-D).
Day 5 Qomercocha lake or Green lake
After a crisp fresh awakening to the brace flowing through the mounting we will go toward jampa valley surrounding it for the northwest until we will arrive to the ticlla cocha lake the we will go to the last pass which is it located about 4650 m.a.s.l. after passing it we will arrive to the Pachaspatas tonight we will stay on the backs of the Qomercocha lake or Green lake. CAMP (B-L-D).
Day 6 Spring water
Today will be relaxing day after breakfast we will descend to the pacchanta Valley the way will nice today we are arriving to pacchanta we will take roost and we will go to the hot spring water you will enjoy very much. CAMP (B-L-D).
Day 7 Arrive to Cusco
Then a brief will arrive to the highway where a vehicle will be waiting for us in order to drive us to Cusco we will drive by different town and win be the last views to them as well in the afternoon you will arrive to Cusco. B-L.
Salkantay Machu Picchu 7 days
Salkantay means 'savage mountain'. At a height of 6271m (20573ft) it is the highest peak in the Vilcabamba mountain range and one of the highest in the Andes. It is situated to the north-east of the city of Cusco.
During our trek, we will climb as high as 5028m/16495ft, have views of beautiful Andean landscapes and also have the possibility of observing condors, alpacas and other Andean animals in their natural habitats. This walk connects with the Inca Trail to Machu Picchu for the last 4 days. The total length of this trip is 7 days and 6 nights.
DEPARTURES: From the middle of April to the end of November.
A walking tour (approximately 2 hours) is given by your guide and after this you can explore the mysterious city by yourselves. If you still have energy you can also climb Huayna Picchu(2720m/8923ft)!!! It takes 45 minutes to reach the top.
You will meet your guide in Aguas Calientes (it can be reached by bus or on foot) for lunch and to be given your train tickets back to Cusco. The train usually leaves at 3.55pm and we will arrive back in Cusco at about 8.45pm.
If desired, an extra night in Aguas Calientes can be arranged. This option is very popular as it allows more time to explore Machu Picchu. You can also go to the thermal springs in the town - a real treat after finishing the trail!!!
N.B. Campsites may be subject to change depending on allocations by the official body who controls access to the Inca Trail (Unidad de Gestión de Machu Picchu-UGM).
Trek Difficulty level:
Peace of cake Easy Moderately Dificult Difficult* Impossible... is nothing!
Dificulty level depends very much on your fitness and aclimatation
Includes:
• Round trip transfer airport hotel airport at the end of the tour
• Professional, bilingual Tour Guide
• Collection from hotel and train station
• Return transportation (bus to start of trail and tourist train back to Ollanta)**
• Entrance fee to Salkantay National Park, the Inca Trail and Machu Picchu
• 6 breakfasts, 6 lunches, 6 afternoon snacks, 6 dinners and various snacks to be eaten throughout the day
• (breakfast on day 1 not included)
• Dining tent with tables and chairs
• Cook
• 2-man tent
• Sleeping mattress
• Horseman and mules
• Porters (they carry cooking and camping equipment)
• Oxygen bottle
• First Aid kit
**Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas Journey Adventure will organize the transport back to Cusco (by taxi or by bus).
Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price.
What you need to take:
• Original passport (and *International Student card (ISIC) if applicable)
• Sleeping bag (not included but can be hired from us)
• Walking boots
• Waterproof jacket/rain poncho
• Warm jacket
• Hat and gloves
• T-shirts
• Comfortable trousers
• Sun hat
• Re-usable plastic or metal water container or camel bags.
• Water (only for first 4 hours of trek, then we will provide you with drinking -previously boiled- water).
• Sun protection cream (factor 35 recommended)
• Insect repellent
• Water
• Toiletries
• Personal medication
• Camera and films
• Torch with spare batteries (headlamps are useful)
*To qualify as a student, it is necessary to have a valid ISIC card.
Optional items to take:
• Shorts
• Walking stick (with rubber tip)
• Plasters and bandages
• Sandals
• Extra money
• Bathing suit for the hot springs in Aguas Calientes town -not included-
Optional services (not included):
• Hire of sleeping bag - 5 season ($20)
• Walking stick: $ 14
Price: Updated 2008 (Includes porters to carry personal belongings)
Prices
PRIVATE SERVICE
Salkantay inca trail
7 Day /6 Night
1.- people.- $ 1150.00
2.- people.- $ 900.00
4.- people.- $ 830.00
6.- people.- $ 780.00
* Prices For a Person Dollars
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail
2.to carry in the day pack
3.to pack in the duffel bag
You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
• • Custom boots are surely a plus
• • Make your socks fit your feet softly?
• • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
• • Try wearing a liner sock that also wicks sweat.
• • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
• • Take your boots off during rest breaks and allow your feet to cool and dry.
• • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks
Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
• Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
• Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
• Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
• A water fountain may not be able to deliver enough water for you to get a full cup.
• Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
• Drinking When Sweating: If you are sweating more than usual, drink more than usual.
• High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
• Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
• Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
•s Signs of Dehydration
• • nausea after exercise
• • dark yellow urine or no urine
• • dry, sticky mouth
• • dry eyes
What Walkers Shouldn't Drink
• Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
• Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
• Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
• Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
• Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
• 1.Overstriding
• 2: Wrong Shoes
• 3: Flapping, Slapping Feet
• 4: No Arm Motion
• 5. Chicken Winging
• 6. Head Down
• 7. Leaning
• 8. Wrong Clothes
• 9. Not Drinking
• 10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride.
Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body.
Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking.
Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride.
Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session.
Allow your muscles to warm up before you stretch, add speed or hills.
Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Salkantay-Santa Teresa-Machu Picchu 5 day trek 'From snow to jungles!'
Trek Salkantay Trail to Machupicchu 5D/4N Cusco Peru
Itinerary
Day 1
We will pick up early morning from your hotel, you will drive by bus to mollepata town the beginning of the trip. along the way we will visit the first Inca site killarumiyoq after that we will drive to the next inca site tarawasi, and we will go to mollepata there we will pick up the horses and the horse man this day we will go to soraypampa camp site Camp (L/D).
Day 2
After breakfast we will start to ascend to salkantay pass .there you will make offering to the Andean gods like to salkantay snow capped mountain. The views will be will be spectaculars, unique at this pass you will move from the dry ecology6 to the forest. The way will be down hill hike to chaullay camp site Camp (B/L/D).
Day 3
After breakfast we entered to the valley of sawayaco along the way we will pass by different local communities, the way will go by river side on our way we will find beautiful waterfall and we will arrive to the land of the passion fruit after to taste the passion fruit we will arrive to sawayaco or la playa camp site Camp (B/L/D).
Day 4
The day start by looking coffee beam plant a banana trees and we will start to ascend to the next pass, this pass will be amazing, jungle Humid, hire our hike will be down hill hike. a long the way w e will arrive to patallacta Inca site and the spectacular view to the forgotten city of Machupicchu few more steps down hill you will see it the Urubamba river and Urubamba canyon. You will appreciate the big waterfall from the hydroelectric plant. In this town we will take the local train to Machupicchu down town Camp (B/L/D).
Day 5
After breakfast we will take the bus to Machupicchu Inca citadel, your guide will explain you the history and the myths that surround this archaeological wonder , you will have tour then free time and of course your guide will gift you deferent options . In the afternoon we will take the train for4m Machupicchu down town back Cusco.
Salkantay-Santa Teresa-Machu Picchu 5 day trek 'From snow to jungles!'
Salkantay-Santa Teresa to Machu Picchu (5 days)
Salkantay - Santa Teresa - Machu Picchu Trek (5 days) (Alternative Inca Trail)
Distance: 50km
Duration: 5 days
When to go: Best from April to December although can be done year round.
Altitude: 2400m to 4600m
Difficulty: Moderate to difficult
The mountains of the Cordillera Vilcabamba rise to form a ragged chain between the regions' two great rivers; the Urubamba and the Apurimac. Along the cordillera's northern side, massive snow peaks collide with lush tropical rain forests. Located northwest of Cusco, Nevado de Salkantay, the cordillera's tallest peak, is at the eastern end of the chain and rises to 6271 meters above sea level. The name Salkantay means 'Savage Mountain' which may refer to the swirling clouds that rise up from the jungle lowlands and engulf the peak.
The Salkantay - Santa Teresa - Machu Picchu is often referred to as the "alternative Inca Trail". In recent years it has become popular due to restrictions and price increases on the Classic 4 day Inca Trail. Trek permits are not required for this alternative route so reservations can easily be made upon arrival in Cusco even as late as just one day before departure! More adventurous independent trekkers can do this trek without either a guide or using the services of a trekking agency but a guided tour is recommended. Although many guide books and travel agencies often describe this route as "the-road-less-travelled" or a great trek to "get away from the crowds" this can be misleading. There is currently no control over the maximum number of trekkers so during the peak season (June - September) there can sometimes be more trekkers than the Classic Inca Trail and each year it is becoming more popular especially with Latin American visitors.
Trek Dificulty level:
If desired, an extra night in Aguas Calientes town can be arranged. (Please let us know whether you would like to stay an extra night when booking your tour.)
Includes:
• Round trip transfer airport hotel airport
• Professional, bilingual Tour Guide
• Collection from hotel
• Return transportation (bus to start of trail and tourist train back to Ollanta)**
• Entrance fee to Machu Picchu
• *4 breakfasts, 5 lunches, 4 afternoon snacks (hot drinks, biscuits and popcorn) and 3 dinners
• Dining tent with tables and chairs
• Cook
• 2-people tents
• Sleeping mattresses
• Horseman and mules (they carry cooking and camping equipment and up to 08 kilos of tourist’s belongings)
• 1 night accommodation in Aguas Calientes
• Extra oxygen
• First Aid kit
• *Vegetarian/special diet options available
**Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas Journey Adventure will organize the transport back to Cusco (by taxi or by bus).
Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price.
What you need to take:
• Original passport and Student card
• Insurance card is esential
• Sleeping bag (not included)
• Walking boots
• Waterproof jacket/rain poncho
• Warm jacket
• Hat and gloves
• T-shirts
• Comfortable trousers
• Sun hat
• Sun protection cream
• Insect Repellent
• Water
• Water purification tablets (Micropur recommended)
• Toiletries
• Personal medication
• Camera and films
• Torch with spare batteries
Optional items to take:
• Shorts
• Walking stick
• Plasters and bandages
• Sandals
• Extra money
• Bathing suit for hot springs in Santa teresa or/and in Aguas Calientes town -not included in price-
Optional services (not included):
• Hire of sleeping bag – 5 season ($20)
• Walking sticks ($10)
• Day packs ($10)
• Single suplement $25
Salkantay-toMachu Picchu 'From snow to jungles 2 up to 16 people shared service
prices
5 Day/4 Night $ 470.00 usd
Prices For a Person in US Dollars
(Includes horses and porters to carry your personal belongings - up to to 10 kilos).
Price already INCLUDES up to 8 kilos of your personal belongings to be carried by the mules, also INCLUDES a horse for emergencies if you are too tired or not feeling well
Itinerary
Day 1
We will pick up early morning from your hotel, you will drive by bus to mollepata town the beginning of the trip. along the way we will visit the first Inca site killarumiyoq after that we will drive to the next inca site tarawasi, and we will go to mollepata there we will pick up the horses and the horse man this day we will go to soraypampa camp site Camp (L/D).
Day 2
After breakfast we will start to ascend to salkantay pass .there you will make offering to the Andean gods like to salkantay snow capped mountain. The views will be will be spectaculars, unique at this pass you will move from the dry ecology6 to the forest. The way will be down hill hike to chaullay camp site Camp (B/L/D).
Day 3
After breakfast we entered to the valley of sawayaco along the way we will pass by different local communities, the way will go by river side on our way we will find beautiful waterfall and we will arrive to the land of the passion fruit after to taste the passion fruit we will arrive to sawayaco or la playa camp site Camp (B/L/D).
Day 4
The day start by looking coffee beam plant a banana trees and we will start to ascend to the next pass, this pass will be amazing, jungle Humid, hire our hike will be down hill hike. a long the way w e will arrive to patallacta Inca site and the spectacular view to the forgotten city of Machupicchu few more steps down hill you will see it the Urubamba river and Urubamba canyon. You will appreciate the big waterfall from the hydroelectric plant. In this town we will take the local train to Machupicchu down town Camp (B/L/D).
Day 5
After breakfast we will take the bus to Machupicchu Inca citadel, your guide will explain you the history and the myths that surround this archaeological wonder , you will have tour then free time and of course your guide will gift you deferent options . In the afternoon we will take the train for4m Machupicchu down town back Cusco.
Salkantay-Santa Teresa-Machu Picchu 5 day trek 'From snow to jungles!'
Salkantay-Santa Teresa to Machu Picchu (5 days)
Salkantay - Santa Teresa - Machu Picchu Trek (5 days) (Alternative Inca Trail)
Distance: 50km
Duration: 5 days
When to go: Best from April to December although can be done year round.
Altitude: 2400m to 4600m
Difficulty: Moderate to difficult
The mountains of the Cordillera Vilcabamba rise to form a ragged chain between the regions' two great rivers; the Urubamba and the Apurimac. Along the cordillera's northern side, massive snow peaks collide with lush tropical rain forests. Located northwest of Cusco, Nevado de Salkantay, the cordillera's tallest peak, is at the eastern end of the chain and rises to 6271 meters above sea level. The name Salkantay means 'Savage Mountain' which may refer to the swirling clouds that rise up from the jungle lowlands and engulf the peak.
The Salkantay - Santa Teresa - Machu Picchu is often referred to as the "alternative Inca Trail". In recent years it has become popular due to restrictions and price increases on the Classic 4 day Inca Trail. Trek permits are not required for this alternative route so reservations can easily be made upon arrival in Cusco even as late as just one day before departure! More adventurous independent trekkers can do this trek without either a guide or using the services of a trekking agency but a guided tour is recommended. Although many guide books and travel agencies often describe this route as "the-road-less-travelled" or a great trek to "get away from the crowds" this can be misleading. There is currently no control over the maximum number of trekkers so during the peak season (June - September) there can sometimes be more trekkers than the Classic Inca Trail and each year it is becoming more popular especially with Latin American visitors.
Trek Dificulty level:
If desired, an extra night in Aguas Calientes town can be arranged. (Please let us know whether you would like to stay an extra night when booking your tour.)
Includes:
• Round trip transfer airport hotel airport
• Professional, bilingual Tour Guide
• Collection from hotel
• Return transportation (bus to start of trail and tourist train back to Ollanta)**
• Entrance fee to Machu Picchu
• *4 breakfasts, 5 lunches, 4 afternoon snacks (hot drinks, biscuits and popcorn) and 3 dinners
• Dining tent with tables and chairs
• Cook
• 2-people tents
• Sleeping mattresses
• Horseman and mules (they carry cooking and camping equipment and up to 08 kilos of tourist’s belongings)
• 1 night accommodation in Aguas Calientes
• Extra oxygen
• First Aid kit
• *Vegetarian/special diet options available
**Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas Journey Adventure will organize the transport back to Cusco (by taxi or by bus).
Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price.
What you need to take:
• Original passport and Student card
• Insurance card is esential
• Sleeping bag (not included)
• Walking boots
• Waterproof jacket/rain poncho
• Warm jacket
• Hat and gloves
• T-shirts
• Comfortable trousers
• Sun hat
• Sun protection cream
• Insect Repellent
• Water
• Water purification tablets (Micropur recommended)
• Toiletries
• Personal medication
• Camera and films
• Torch with spare batteries
Optional items to take:
• Shorts
• Walking stick
• Plasters and bandages
• Sandals
• Extra money
• Bathing suit for hot springs in Santa teresa or/and in Aguas Calientes town -not included in price-
Optional services (not included):
• Hire of sleeping bag – 5 season ($20)
• Walking sticks ($10)
• Day packs ($10)
• Single suplement $25
Salkantay-toMachu Picchu 'From snow to jungles 2 up to 16 people shared service
prices
5 Day/4 Night $ 470.00 usd
Prices For a Person in US Dollars
(Includes horses and porters to carry your personal belongings - up to to 10 kilos).
Price already INCLUDES up to 8 kilos of your personal belongings to be carried by the mules, also INCLUDES a horse for emergencies if you are too tired or not feeling well
lares trek 4d/3n cusco peru
LARES 4 Days Mountains, lakes,llamas and weavings
The Lares Valley Trek For trekkers wanting to get off the well beaten tourist path and escape to a part of Peru that has changed little over the last 500 years then a trek through the spectacular scenery of the Lares Valley is a must. This remote and rarely visited region offers the trekker an insight into the real lives of the Andean farmer, dressed in their traditional brightly colored ponchos. You'll have the opportunity to see thatched stone houses surrounded by herds of llamas and alpacas. Inside the houses you'll see guinea pigs running loose.
Of the last few years this trek has become more and more popular especially since the number of trekkers on the Classic Inca Trail has been limited and permits are selling out 5 or 6 months in advance. The advantage of this trek is that permits are not required and, in theory, you could just turn up in Cusco and make a booking 2 or 3 days in advance. However most companies are combining these treks with a visit to Machu Picchu and therefore train tickets between Ollantaytambo and Aguas Calientes are best bought several weeks in advance.
There are several variations of the Lares to Machu Picchu trek, the main five are listed below. The small Andean communities that are visited along the way are famous for producing high-quality handmade textiles using natural dyes. Most tours include a chance to see weaving taking place, you may even be given the opportunity to have a go yourself!! Try to take some extra cash on the trek you can buy some of these beautiful textiles for a bargain price direct from the weaver. Eco-tourism doesn't get any better than this.
Unlike the Classic 4 day Inca Trail the Lares trek is not subject to government-controlled regulations. This means that companies offering this trek do not need any special operating licenses and any company can sell this trek. You therefore have to be especially careful when choosing a tour operator since the quality of service on offer can vary considerably. Try to book with a reputable company, one that is recommended in this website or in your guidebook. At the end of the day you get what you pay for. If you pay for a cheap trek then not only will the quality of the guide, camping equipment and food be below standard but you may also be contributing towards the exploitation of trekking staff such as porters and horsemen from the local communities. Expect to pay at least US$390 (2008) for a 4-day group trek including the return train trip to Aguas Calientes, accommodation in Aguas Calientes and entrance fees to Machu Picchu
Trek Dificulty level:
Trek Difficulty level:
Peace of cake
Easy
Moderately Dificult
Difficult*
Impossible... is nothing!
Please Note:
Dificulty level depends very much on your fitness and aclimatization.
Includes:
Round trp transfer from airport hotel airport
Professional, bilingual Tour Guide
Collection from hotel
Return bus transportation Bus and Train**
Machu Pichu entrance fee.
3 breakfasts, 4 lunches, 3 afternoon snacks, 3 dinners and various snacks to be eaten throughout
Dining tent with table and chairs
Cook
Horseman and mules (they carry cooking and camping equipment)
Two-man tent
Sleeping mattress
Oxygen bottle
First Aid kit
**Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas Journey Adventure will organize the transport back to Cusco (by taxi or by bus).
Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price.
What you need to take:
Round trip transfer airport hotel airport
Sleeping bag (not included but can be hired from us)
Walking boots
Waterproof jacket/rain poncho
Warm jacket, hat and gloves
T-shirts
Comfortable trousers
Sun hat
Sun protection cream (factor 35 recommended)
Insect repellent
Toiletries
Personal medication
Camera and films
Torch with spare batteries
Bathing suit for hotsprings (not included in price)
Optional items to take:
Shorts
Walking stick (with rubber tip)
Plasters and bandages
Sandals
Extra money
Optional services (not included):
Hire of sleeping bag – 5 season ($20)
Walking sticks ($10)
Day packs ($10)
Single suplement $25
Prices
SHARED SERVICE
LARES TREK
2 UP TO 16 PEOPLE
4 Day /3 Night shared service mimum 2 people
$$ 470.00 usd
* Prices For a Person in US Dollars
lease CONTAC US for further information
(minimum 2 people + Increment. Please see Terms and Conditions)
*5 and 8 day treks are also available
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail 2.to carry in the day pack3.to pack in the duffel bagYou will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
· · Custom boots are surely a plus
· · Make your socks fit your feet softly?
· · Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
· · Try wearing a liner sock that also wicks sweat.
· · Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
· · Take your boots off during rest breaks and allow your feet to cool and dry.
· · Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
· Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
· Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
· Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
· A water fountain may not be able to deliver enough water for you to get a full cup.
· Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
· Drinking When Sweating: If you are sweating more than usual, drink more than usual.
· High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
· Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
· Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
·s Signs of Dehydration
· nausea after exercise
· dark yellow urine or no urine
· dry, sticky mouth
· dry eyes
What Walkers Shouldn't Drink
· Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
· Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
· Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
· Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
1.Overstriding
2: Wrong Shoes
3: Flapping, Slapping Feet
4: No Arm Motion
5. Chicken Winging
6. Head Down
7. Leaning
8. Wrong Clothes
9. Not Drinking
10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride. Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking. Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride. Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session. Allow your muscles to warm up before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot. Bend your left knee and shift your weight back to your right hip. While keeping the right leg straight, bend forward more and reach further down your right leg. Hold for 15-30 seconds. Switch sides.
Quadiceps Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
Happy lares trek!!!!!!!!
The Lares Valley Trek For trekkers wanting to get off the well beaten tourist path and escape to a part of Peru that has changed little over the last 500 years then a trek through the spectacular scenery of the Lares Valley is a must. This remote and rarely visited region offers the trekker an insight into the real lives of the Andean farmer, dressed in their traditional brightly colored ponchos. You'll have the opportunity to see thatched stone houses surrounded by herds of llamas and alpacas. Inside the houses you'll see guinea pigs running loose.
Of the last few years this trek has become more and more popular especially since the number of trekkers on the Classic Inca Trail has been limited and permits are selling out 5 or 6 months in advance. The advantage of this trek is that permits are not required and, in theory, you could just turn up in Cusco and make a booking 2 or 3 days in advance. However most companies are combining these treks with a visit to Machu Picchu and therefore train tickets between Ollantaytambo and Aguas Calientes are best bought several weeks in advance.
There are several variations of the Lares to Machu Picchu trek, the main five are listed below. The small Andean communities that are visited along the way are famous for producing high-quality handmade textiles using natural dyes. Most tours include a chance to see weaving taking place, you may even be given the opportunity to have a go yourself!! Try to take some extra cash on the trek you can buy some of these beautiful textiles for a bargain price direct from the weaver. Eco-tourism doesn't get any better than this.
Unlike the Classic 4 day Inca Trail the Lares trek is not subject to government-controlled regulations. This means that companies offering this trek do not need any special operating licenses and any company can sell this trek. You therefore have to be especially careful when choosing a tour operator since the quality of service on offer can vary considerably. Try to book with a reputable company, one that is recommended in this website or in your guidebook. At the end of the day you get what you pay for. If you pay for a cheap trek then not only will the quality of the guide, camping equipment and food be below standard but you may also be contributing towards the exploitation of trekking staff such as porters and horsemen from the local communities. Expect to pay at least US$390 (2008) for a 4-day group trek including the return train trip to Aguas Calientes, accommodation in Aguas Calientes and entrance fees to Machu Picchu
Trek Dificulty level:
Trek Difficulty level:
Peace of cake
Easy
Moderately Dificult
Difficult*
Impossible... is nothing!
Please Note:
Dificulty level depends very much on your fitness and aclimatization.
Includes:
Round trp transfer from airport hotel airport
Professional, bilingual Tour Guide
Collection from hotel
Return bus transportation Bus and Train**
Machu Pichu entrance fee.
3 breakfasts, 4 lunches, 3 afternoon snacks, 3 dinners and various snacks to be eaten throughout
Dining tent with table and chairs
Cook
Horseman and mules (they carry cooking and camping equipment)
Two-man tent
Sleeping mattress
Oxygen bottle
First Aid kit
**Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas Journey Adventure will organize the transport back to Cusco (by taxi or by bus).
Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price.
What you need to take:
Round trip transfer airport hotel airport
Sleeping bag (not included but can be hired from us)
Walking boots
Waterproof jacket/rain poncho
Warm jacket, hat and gloves
T-shirts
Comfortable trousers
Sun hat
Sun protection cream (factor 35 recommended)
Insect repellent
Toiletries
Personal medication
Camera and films
Torch with spare batteries
Bathing suit for hotsprings (not included in price)
Optional items to take:
Shorts
Walking stick (with rubber tip)
Plasters and bandages
Sandals
Extra money
Optional services (not included):
Hire of sleeping bag – 5 season ($20)
Walking sticks ($10)
Day packs ($10)
Single suplement $25
Prices
SHARED SERVICE
LARES TREK
2 UP TO 16 PEOPLE
4 Day /3 Night shared service mimum 2 people
$$ 470.00 usd
* Prices For a Person in US Dollars
lease CONTAC US for further information
(minimum 2 people + Increment. Please see Terms and Conditions)
*5 and 8 day treks are also available
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail 2.to carry in the day pack3.to pack in the duffel bagYou will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
· · Custom boots are surely a plus
· · Make your socks fit your feet softly?
· · Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
· · Try wearing a liner sock that also wicks sweat.
· · Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
· · Take your boots off during rest breaks and allow your feet to cool and dry.
· · Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
· Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
· Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
· Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
· A water fountain may not be able to deliver enough water for you to get a full cup.
· Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
· Drinking When Sweating: If you are sweating more than usual, drink more than usual.
· High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
· Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
· Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
·s Signs of Dehydration
· nausea after exercise
· dark yellow urine or no urine
· dry, sticky mouth
· dry eyes
What Walkers Shouldn't Drink
· Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
· Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
· Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
· Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
1.Overstriding
2: Wrong Shoes
3: Flapping, Slapping Feet
4: No Arm Motion
5. Chicken Winging
6. Head Down
7. Leaning
8. Wrong Clothes
9. Not Drinking
10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride. Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking. Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride. Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session. Allow your muscles to warm up before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot. Bend your left knee and shift your weight back to your right hip. While keeping the right leg straight, bend forward more and reach further down your right leg. Hold for 15-30 seconds. Switch sides.
Quadiceps Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
Happy lares trek!!!!!!!!
Trail to Machupichu 5 Days / 4 Night Cusco Peru
Trail to Machupichu 5 Days / 4 Night Cusco Peru
Description .- During this tour, you will have more time to 'take it easy' andexplore the trail (Inca Sites, flora, fauna ,bird-watching it is goodplace etc.). You camp in places behind the normal campsites, wherefewer people camp and as you are camping at higher altitudes, theviews of mountains and sunrises are amazing. (Please note that due tothe higher altitudes, these campsites are a little colder than thoseon the 4 day Inca Trail.) This tour is suitable for older people or anyone who wants to walk alittle bit more leisurely, and enjoy the trip.
Day 1 .- A mid morning we will pick up you at your hotel you will be transferred by private bus to the starting point at km 82 where you we will pick up the porters and the coo where you will registered end the porter will be adjusted for the right weights of all the equipment staff. we begin our hike escorted by native quechua porters going through semi and terrain along the urubamba river side with amazing views of snow capped peak of veronica that tops out at 14200 ft.
As you make you way through the most intricate pre Columbian highway system of the Americas ( maybe from the world) along the way you will visit patallacta Inca site after to enjoy landscape we will past cusichaka river then we will arrive to wayllabamba arriving to camp. Camp. (L/D).
Day 2 .- After a early taste breakfast we will start to hike to the highest pass from the Inca trail warmiwañusca pass (4,200) along the way to the base camp you will hike by a nice cloud forest and a nice view points.
From the first pass the way will be down hill hike after a brief moment to catch your breath and take some nice photos with your heads in the clouds you will go down hill by different sceneries from the dry ecology to the beginning of the tropical forest types where snarled trees grow to two meters amid fog and low cloud , habitat for a profusion of orquids. Tonight we will stay at pacaymayo camping site. (Camp) (B / L / D)
Day 3 .- This day will be cultural ,natural day the day we will start by climbing of the Inca steps to the first Inca site after this Inca site we are going to the second pass which is about 12,172ft after this pass we will descend into the rainforest and lakes you will notice a change in the vegetation. hire a variety of colorful plant life is abundant as well temperate are several degrees warmer our hike leads to the next archaeological site of sayacmarca and through the first Inca tunnel opening at phuyupatamarca Inca site.
By the way it its nice spot to see machupicchu mountain and the views as we descend into the jungle .this day you will get deferent ecosystems a rapid descend takes you through the cloud where a variety of flowers and tropical vegetation . Mosses and three ferns escort you to the magical Inca site wiñaywayna .hire there are several baths and newly uncovered terraces. Camp (B / L / D )
Day 4.- We will arise very early so that we may match the sunrise from intipunku, in the anticipation to continuing on the trail your hearts may begin to pound from the excitement that awaits your every step and breath as you approach the fabled citadel. Just as you are to make your final turn and approach the trail entry a sigh of relief to know the reward is only a few steps further as you inter into intipunku or (sun gate) and have our first breathtaking view of machupicchu.
As you proceed downward into machupicchu you will fine rock structures or temples are along the path to which the guide will printout as you make your way into the sacred city as soon as you will arrive your guide will explain the history and the myths that surround this archaeological wonder. Camp. (B/L/D)
Day 5 .- We will wake early with different views not any more on the mountains now we will be on the Urubamba river side. After breakfast we will go once again to one of the sacred city of the Incas your guide will explain the history and the myths that surround this archaeological wonder from this corner of the world, you will have plenty of time in machupicchu so means you will have two days to enjoy this wonder of the world. (B)
Important Note
We suggest buying one month in advance at least. Please note that there is limit of visitors per day so we also suggest buying your trip as soon as possible. Also note ball the bellow information are mandatory
Name and sun name (as in your passport)
Age
Date of birth
Passport number
Citizenship
Hotel in Cusco (address .phone number)
You can send this information to us as soon you will get it but with enough time to avoid any problem with your pick up service.
ISC CARD ( 25. - USD OF DISCOUNT )
Note: In order to get the discount it is necessary to send us via e mail the scanned copy of your isc (international student card) within two days before we will get the permission. Without this copy we will not able to offer you any discount. Description .- During this tour, you will have more time to 'take it easy' andexplore the trail (Inca Sites, flora, fauna ,bird-watching it is goodplace etc.). You camp in places behind the normal campsites, wherefewer people camp and as you are camping at higher altitudes, theviews of mountains and sunrises are amazing. (Please note that due tothe higher altitudes, these campsites are a little colder than thoseon the 4 day Inca Trail.) This tour is suitable for older people or anyone who wants to walk alittle bit more leisurely, and enjoy the trip.
Day 1 .- A mid morning we will pick up you at your hotel you will be transferred by private bus to the starting point at km 82 where you we will pick up the porters and the coo where you will registered end the porter will be adjusted for the right weights of all the equipment staff. we begin our hike escorted by native quechua porters going through semi and terrain along the urubamba river side with amazing views of snow capped peak of veronica that tops out at 14200 ft.
As you make you way through the most intricate pre Columbian highway system of the Americas ( maybe from the world) along the way you will visit patallacta Inca site after to enjoy landscape we will past cusichaka river then we will arrive to wayllabamba arriving to camp. Camp. (L/D).
Day 2 .- After a early taste breakfast we will start to hike to the highest pass from the Inca trail warmiwañusca pass (4,200) along the way to the base camp you will hike by a nice cloud forest and a nice view points.
From the first pass the way will be down hill hike after a brief moment to catch your breath and take some nice photos with your heads in the clouds you will go down hill by different sceneries from the dry ecology to the beginning of the tropical forest types where snarled trees grow to two meters amid fog and low cloud , habitat for a profusion of orquids. Tonight we will stay at pacaymayo camping site. (Camp) (B / L / D)
Day 3 .- This day will be cultural ,natural day the day we will start by climbing of the Inca steps to the first Inca site after this Inca site we are going to the second pass which is about 12,172ft after this pass we will descend into the rainforest and lakes you will notice a change in the vegetation. hire a variety of colorful plant life is abundant as well temperate are several degrees warmer our hike leads to the next archaeological site of sayacmarca and through the first Inca tunnel opening at phuyupatamarca Inca site.
By the way it its nice spot to see machupicchu mountain and the views as we descend into the jungle .this day you will get deferent ecosystems a rapid descend takes you through the cloud where a variety of flowers and tropical vegetation . Mosses and three ferns escort you to the magical Inca site wiñaywayna .hire there are several baths and newly uncovered terraces. Camp (B / L / D )
Day 4.- We will arise very early so that we may match the sunrise from intipunku, in the anticipation to continuing on the trail your hearts may begin to pound from the excitement that awaits your every step and breath as you approach the fabled citadel. Just as you are to make your final turn and approach the trail entry a sigh of relief to know the reward is only a few steps further as you inter into intipunku or (sun gate) and have our first breathtaking view of machupicchu.
As you proceed downward into machupicchu you will fine rock structures or temples are along the path to which the guide will printout as you make your way into the sacred city as soon as you will arrive your guide will explain the history and the myths that surround this archaeological wonder. Camp. (B/L/D)
Day 5 .- We will wake early with different views not any more on the mountains now we will be on the Urubamba river side. After breakfast we will go once again to one of the sacred city of the Incas your guide will explain the history and the myths that surround this archaeological wonder from this corner of the world, you will have plenty of time in machupicchu so means you will have two days to enjoy this wonder of the world. (B)
Important Note
We suggest buying one month in advance at least. Please note that there is limit of visitors per day so we also suggest buying your trip as soon as possible. Also note ball the bellow information are mandatory
Name and sun name (as in your passport)
Age
Date of birth
Passport number
Citizenship
Hotel in Cusco (address .phone number)
You can send this information to us as soon you will get it but with enough time to avoid any problem with your pick up service.
ISC CARD ( 25. - USD OF DISCOUNT )
Note: In order to get the discount it is necessary to send us via e mail the scanned copy of your isc (international student card) within two days before we will get the permission. Without this copy we will not able to offer you any discount.
Amazing inca trail gold service 5d/4n
Included :
Round trip transfer from the airport hotel airport
Private service
Professional English/Spanish speaking guide.
Private transportation round trip to PISCACUCHO (km 82)
Entrance fees for the Inca Trail and Machupicchu
Transportation by bus from Machupicchu to Aguas Calientes
Round-trip Transfers
Double Occupancy Tents
Camping Equipment: Bathroom tent, kitchen tent, dining tent, chairs, tables and comfortable mattresses
Cook
Porters to carry food, tents and cooking gear
Coffee breaks in the afternoons
All meals (including breakfast the 1st day, not including lunch the 5th day)
First aid kit/Oxygen
Train ticket back to Cusco (Backpacker Service)
We recommended to bring:
Personal Sleeping Bag (If you dont have, you can hire from us)
Backpack and Daypack
Hiking shoes or boots
Raincoat or poncho
Water bottle, flashlight, hat, sun block, sunglasses
Warm clothes, Light clothes, 4 pairs of socks
Insect repellent
Chocolates, candies or other snacks
Camera + Film/Video camera (optional)
Prices
Private Service
INCA TRAIL GOLD SERVICE 5d/4n
5 Day/4 Night
1.- people.-$ 1090.00
2.-people.- $ 870 .00
4.-people.- $ 780.00
6.-people.- $ 680.00
* Prices For a Person in US Dollars
Trek Dificulty level:
Peace of cake
Easy
Moderately Dificult *
Very Difficult
Impossible... is nothing!
Please Note:Dificulty level depends very much on your fitness and aclimatization
*To qualify as a student, it is necessary to have a valid ISIC card
PLEASE SEE OUR TERMS AND CONDITIONS AND F.A.Qs
Prices 2008: For bookings leaving from the 1st March 2008.
There is a $30 discount for students with a valid ISIC card or children under 12 years old.
Please note, if you can be flexible with your dates (giving 1 or 2 days either side of preferred date), you have more possibility of securing your place (availability for specific dates can change rapidly as there are only 500 spaces on the Inca Trail per day
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail 2.to carry in the day pack3.to pack in the duffel bagYou will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
· · Custom boots are surely a plus
· · Make your socks fit your feet softly?
· · Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
· · Try wearing a liner sock that also wicks sweat.
· · Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
· · Take your boots off during rest breaks and allow your feet to cool and dry.
· · Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
· Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
· Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
· Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
· A water fountain may not be able to deliver enough water for you to get a full cup.
· Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
· Drinking When Sweating: If you are sweating more than usual, drink more than usual.
· High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
· Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
· Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
·s Signs of Dehydration
· nausea after exercise
· dark yellow urine or no urine
· dry, sticky mouth
· dry eyes
What Walkers Shouldn't Drink
· Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
· Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
· Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
· Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
1.Overstriding
2: Wrong Shoes
3: Flapping, Slapping Feet
4: No Arm Motion
5. Chicken Winging
6. Head Down
7. Leaning
8. Wrong Clothes
9. Not Drinking
10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride. Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking. Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride. Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session. Allow your muscles to warm up before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot. Bend your left knee and shift your weight back to your right hip. While keeping the right leg straight, bend forward more and reach further down your right leg. Hold for 15-30 seconds. Switch sides.
Quadiceps Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
happy Inca Trail!
Description .- During this tour, you will have more time to 'take it easy' andexplore the trail (Inca Sites, flora, fauna ,bird-watching it is goodplace etc.). You camp in places behind the normal campsites, wherefewer people camp and as you are camping at higher altitudes, theviews of mountains and sunrises are amazing. (Please note that due tothe higher altitudes, these campsites are a little colder than thoseon the 4 day Inca Trail.) This tour is suitable for older people or anyone who wants to walk alittle bit more leisurely, and enjoy the trip.
Day 1 .- A mid morning we will pick up you at your hotel you will be transferred by private bus to the starting point at km 82 where you we will pick up the porters and the coo where you will registered end the porter will be adjusted for the right weights of all the equipment staff. we begin our hike escorted by native quechua porters going through semi and terrain along the urubamba river side with amazing views of snow capped peak of veronica that tops out at 14200 ft.
As you make you way through the most intricate pre Columbian highway system of the Americas ( maybe from the world) along the way you will visit patallacta Inca site after to enjoy landscape we will past cusichaka river then we will arrive to wayllabamba arriving to camp. Camp. (L/D).
Day 2 .- After a early taste breakfast we will start to hike to the highest pass from the Inca trail warmiwañusca pass (4,200) along the way to the base camp you will hike by a nice cloud forest and a nice view points.
From the first pass the way will be down hill hike after a brief moment to catch your breath and take some nice photos with your heads in the clouds you will go down hill by different sceneries from the dry ecology to the beginning of the tropical forest types where snarled trees grow to two meters amid fog and low cloud , habitat for a profusion of orquids. Tonight we will stay at pacaymayo camping site. (Camp) (B / L / D)
Day 3 .- This day will be cultural ,natural day the day we will start by climbing of the Inca steps to the first Inca site after this Inca site we are going to the second pass which is about 12,172ft after this pass we will descend into the rainforest and lakes you will notice a change in the vegetation. hire a variety of colorful plant life is abundant as well temperate are several degrees warmer our hike leads to the next archaeological site of sayacmarca and through the first Inca tunnel opening at phuyupatamarca Inca site.
By the way it its nice spot to see machupicchu mountain and the views as we descend into the jungle .this day you will get deferent ecosystems a rapid descend takes you through the cloud where a variety of flowers and tropical vegetation . Mosses and three ferns escort you to the magical Inca site wiñaywayna .hire there are several baths and newly uncovered terraces. Camp (B / L / D )
Day 4.- We will arise very early so that we may match the sunrise from intipunku, in the anticipation to continuing on the trail your hearts may begin to pound from the excitement that awaits your every step and breath as you approach the fabled citadel. Just as you are to make your final turn and approach the trail entry a sigh of relief to know the reward is only a few steps further as you inter into intipunku or (sun gate) and have our first breathtaking view of machupicchu.
As you proceed downward into machupicchu you will fine rock structures or temples are along the path to which the guide will printout as you make your way into the sacred city as soon as you will arrive your guide will explain the history and the myths that surround this archaeological wonder. Camp. (B/L/D)
Day 5 .- We will wake early with different views not any more on the mountains now we will be on the Urubamba river side. After breakfast we will go once again to one of the sacred city of the Incas your guide will explain the history and the myths that surround this archaeological wonder from this corner of the world, you will have plenty of time in machupicchu so means you will have two days to enjoy this wonder of the world. (B)
Important Note
We suggest buying one month in advance at least. Please note that there is limit of visitors per day so we also suggest buying your trip as soon as possible. Also note ball the bellow information are mandatory
Name and sun name (as in your passport)
Age
Date of birth
Passport number
Citizenship
Hotel in Cusco (address .phone number)
You can send this information to us as soon you will get it but with enough time to avoid any problem with your pick up service.
ISC CARD ( 25. - USD OF DISCOUNT )
Note: In order to get the discount it is necessary to send us via e mail the scanned copy of your isc (international student card) within two days before we will get the permission. Without this copy we will not able to offer you any discount. Description .- During this tour, you will have more time to 'take it easy' andexplore the trail (Inca Sites, flora, fauna ,bird-watching it is goodplace etc.). You camp in places behind the normal campsites, wherefewer people camp and as you are camping at higher altitudes, theviews of mountains and sunrises are amazing. (Please note that due tothe higher altitudes, these campsites are a little colder than thoseon the 4 day Inca Trail.) This tour is suitable for older people or anyone who wants to walk alittle bit more leisurely, and enjoy the trip.
Day 1 .- A mid morning we will pick up you at your hotel you will be transferred by private bus to the starting point at km 82 where you we will pick up the porters and the coo where you will registered end the porter will be adjusted for the right weights of all the equipment staff. we begin our hike escorted by native quechua porters going through semi and terrain along the urubamba river side with amazing views of snow capped peak of veronica that tops out at 14200 ft.
As you make you way through the most intricate pre Columbian highway system of the Americas ( maybe from the world) along the way you will visit patallacta Inca site after to enjoy landscape we will past cusichaka river then we will arrive to wayllabamba arriving to camp. Camp. (L/D).
Day 2 .- After a early taste breakfast we will start to hike to the highest pass from the Inca trail warmiwañusca pass (4,200) along the way to the base camp you will hike by a nice cloud forest and a nice view points.
From the first pass the way will be down hill hike after a brief moment to catch your breath and take some nice photos with your heads in the clouds you will go down hill by different sceneries from the dry ecology to the beginning of the tropical forest types where snarled trees grow to two meters amid fog and low cloud , habitat for a profusion of orquids. Tonight we will stay at pacaymayo camping site. (Camp) (B / L / D)
Day 3 .- This day will be cultural ,natural day the day we will start by climbing of the Inca steps to the first Inca site after this Inca site we are going to the second pass which is about 12,172ft after this pass we will descend into the rainforest and lakes you will notice a change in the vegetation. hire a variety of colorful plant life is abundant as well temperate are several degrees warmer our hike leads to the next archaeological site of sayacmarca and through the first Inca tunnel opening at phuyupatamarca Inca site.
By the way it its nice spot to see machupicchu mountain and the views as we descend into the jungle .this day you will get deferent ecosystems a rapid descend takes you through the cloud where a variety of flowers and tropical vegetation . Mosses and three ferns escort you to the magical Inca site wiñaywayna .hire there are several baths and newly uncovered terraces. Camp (B / L / D )
Day 4.- We will arise very early so that we may match the sunrise from intipunku, in the anticipation to continuing on the trail your hearts may begin to pound from the excitement that awaits your every step and breath as you approach the fabled citadel. Just as you are to make your final turn and approach the trail entry a sigh of relief to know the reward is only a few steps further as you inter into intipunku or (sun gate) and have our first breathtaking view of machupicchu.
As you proceed downward into machupicchu you will fine rock structures or temples are along the path to which the guide will printout as you make your way into the sacred city as soon as you will arrive your guide will explain the history and the myths that surround this archaeological wonder. Camp. (B/L/D)
Day 5 .- We will wake early with different views not any more on the mountains now we will be on the Urubamba river side. After breakfast we will go once again to one of the sacred city of the Incas your guide will explain the history and the myths that surround this archaeological wonder from this corner of the world, you will have plenty of time in machupicchu so means you will have two days to enjoy this wonder of the world. (B)
Important Note
We suggest buying one month in advance at least. Please note that there is limit of visitors per day so we also suggest buying your trip as soon as possible. Also note ball the bellow information are mandatory
Name and sun name (as in your passport)
Age
Date of birth
Passport number
Citizenship
Hotel in Cusco (address .phone number)
You can send this information to us as soon you will get it but with enough time to avoid any problem with your pick up service.
ISC CARD ( 25. - USD OF DISCOUNT )
Note: In order to get the discount it is necessary to send us via e mail the scanned copy of your isc (international student card) within two days before we will get the permission. Without this copy we will not able to offer you any discount.
Amazing inca trail gold service 5d/4n
Included :
Round trip transfer from the airport hotel airport
Private service
Professional English/Spanish speaking guide.
Private transportation round trip to PISCACUCHO (km 82)
Entrance fees for the Inca Trail and Machupicchu
Transportation by bus from Machupicchu to Aguas Calientes
Round-trip Transfers
Double Occupancy Tents
Camping Equipment: Bathroom tent, kitchen tent, dining tent, chairs, tables and comfortable mattresses
Cook
Porters to carry food, tents and cooking gear
Coffee breaks in the afternoons
All meals (including breakfast the 1st day, not including lunch the 5th day)
First aid kit/Oxygen
Train ticket back to Cusco (Backpacker Service)
We recommended to bring:
Personal Sleeping Bag (If you dont have, you can hire from us)
Backpack and Daypack
Hiking shoes or boots
Raincoat or poncho
Water bottle, flashlight, hat, sun block, sunglasses
Warm clothes, Light clothes, 4 pairs of socks
Insect repellent
Chocolates, candies or other snacks
Camera + Film/Video camera (optional)
Prices
Private Service
INCA TRAIL GOLD SERVICE 5d/4n
5 Day/4 Night
1.- people.-$ 1090.00
2.-people.- $ 870 .00
4.-people.- $ 780.00
6.-people.- $ 680.00
* Prices For a Person in US Dollars
Trek Dificulty level:
Peace of cake
Easy
Moderately Dificult *
Very Difficult
Impossible... is nothing!
Please Note:Dificulty level depends very much on your fitness and aclimatization
*To qualify as a student, it is necessary to have a valid ISIC card
PLEASE SEE OUR TERMS AND CONDITIONS AND F.A.Qs
Prices 2008: For bookings leaving from the 1st March 2008.
There is a $30 discount for students with a valid ISIC card or children under 12 years old.
Please note, if you can be flexible with your dates (giving 1 or 2 days either side of preferred date), you have more possibility of securing your place (availability for specific dates can change rapidly as there are only 500 spaces on the Inca Trail per day
Trekking Tips
Can You Handle It?
If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly.
Gear Up
Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it’s the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that’s a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater.
Equipments
High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories:
1.to wear on the trail 2.to carry in the day pack3.to pack in the duffel bagYou will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service.
Avoid blisters
· · Custom boots are surely a plus
· · Make your socks fit your feet softly?
· · Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton?
· · Try wearing a liner sock that also wicks sweat.
· · Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts.
· · Take your boots off during rest breaks and allow your feet to cool and dry.
· · Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister.
How to Thaw cold feet
Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes.
Dehydration
The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty.
Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination.
The symptoms of dehydration:
nausea, cramping, lightheadedness and confusion.
Drinking and Walking
Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes.
Hydration Guidelines for Walkers
Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour.
Plain Water: For walks of an hour or less, plain water is the best drink.
· Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy.
· Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail.
Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance.
· Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes.
· A water fountain may not be able to deliver enough water for you to get a full cup.
· Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty.
· Drinking When Sweating: If you are sweating more than usual, drink more than usual.
· High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty.
· Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool.
· Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well .
·s Signs of Dehydration
· nausea after exercise
· dark yellow urine or no urine
· dry, sticky mouth
· dry eyes
What Walkers Shouldn't Drink
· Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals.
· Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk.
· Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about.com/cs/med/a/sensstools.htm and http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets
· Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm
Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking.
Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely.
Walking Mistakes
1.Overstriding
2: Wrong Shoes
3: Flapping, Slapping Feet
4: No Arm Motion
5. Chicken Winging
6. Head Down
7. Leaning
8. Wrong Clothes
9. Not Drinking
10. Overtraining
How to Walk - Walking Stride
Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient.
Take more, smaller steps rather than lengthening your stride. Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking. Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride. Above: The stick walker on the left is overstriding, on the right is better.
How to Walk - Warm-up
Start out at a slow, easy pace for each walking session. Allow your muscles to warm up before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace.
How to Walk - Stretching Routine
Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Stretches and Mobility Exercises for Walkers
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side.
Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot. Bend your left knee and shift your weight back to your right hip. While keeping the right leg straight, bend forward more and reach further down your right leg. Hold for 15-30 seconds. Switch sides.
Quadiceps Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch.
Calf Stretch: Stand an arm's-length from the wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyper extending your lower back.
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
How to Walk - Cool Down
For the final 5-10 minutes of your walk, finish with an easy walking pace.
At the end of your walk you may want to repeat the stretches http://walking.about.com/cs/stretching/a/howstretch.htm you did after your warm-up.
happy Inca Trail!
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