Palachak Panihartu Trek

Tour Itinerary of Palachak Panihartu Trek

Food Itinerary for Palachak Panihartu Trek

Accommodation Itinerary for Palachak Panihartu Trek

Things to Bring for Palachak Panihartu Trek

1. Trekking shoes 2. Backpack (40-60 litres) 3. two warm layers 4. two trek pants 5. two collared t-shirts 6. Thermal 7. Sunglasses 8. Suncap 9. Synthetic hand gloves 10. Balaclava 11. Socks (2 pairs) 12. Headlamp/LED torch 13. Trekking pole 14. Daypack (20 litres) 15. Toiletries 16. Cutlery 17. Two water bottles 18. Plastic covers 19. Mandatory Personal Medical Kit 20. Rain Cover for bags 21. Rain Cover for personal use

Documents Required for Palachak Panihartu Trek

• Medical Certificate
• Disclaimer
• Indemnity Bond
• Original and photocopy of government photo identity card – driving license, voters ID, etc

Fitness Required

The experience will only be better if you have basic fitness. Take time out to engage in as much cardio and strength training and core strength. This will help you trek with ease and enjoy. Walking for long distances with heavy weights, 5 KG and above, will help prepare you for the trek. Cardiovascular endurance – Target 5 km in 60 minutes before the start of the trek On the trek, you are trekking an average of 6 km each day on difficult terrain. At the start of the trek itself, you are close to 9,000 ft. On the summit day, you trek on ice fields for a few hours and back to Camp. That’s a long distance to cover. This requires a good amount of endurance and stamina. You can begin by jogging everyday. Start slow and increase your pace everyday. Swimming, cycling and stair climbing without too many breaks in between can help too. In order to be prepared for a high altitude trek, you should have a combination of distance and speed targets. In case you’re just starting with a regular fitness routine, you can phase out your targets in the following manner – Target completing 2 km in 15 minutes when you begin Gradually bring up your speed to do 3 km in 15 minutes Start increasing the distance you jog to get to 5 km in 60 minutes Before the start of the trek, get to 5 km in 50 minutes. Your aim should be to cover 5 km in 50 minutes once a week and 3 km in 20 minutes twice a week for 1 weeks. Prepare for ascents To prepare yourself for the steep climbs, you can add stair-climbing to your routine as well. Start simply by climbing upstairs for two minutes non-stop. Overtime, increase this to five-minute bursts of climbing, and take it to ten minutes with a short break in between. Strength Work on your core body strength and also your thighs, to take pressure off your knees. You can do some squats. Do three sets of squats, with 8 squats in each set. Apart from this, you can include planks and crunches in your routine. This will help increase your core body strength. Flexibility When you’re working your muscles a lot, you need to keep them loose and flexible. For this, you can do some stretching exercises – stretch your hamstrings, quadriceps, hip flexors, lower back muscles and shoulders regularly. Carrying a backpack, however light, can become a strain after a while. These exercises will help you to be in good shape before the trek.

Inclusions

Accommodation – tents (double occupancy) Meals – All meals on the trek. We provide nutritious vegetarian food, non veg (mutton) & egg. Camping charges – All trekking permits and forest camping charges. Trekking equipment – High quality tents, sleeping bags, micro spikes, ropes, gaiter etc as required. Safety equipment – First aid, medical kit,

Exclusions

Transport to and from the base camp – Bir, Himachal Food during transit to and from the base camp Backpack offloading charges – Rs. 300*4 days (1200) + 5% GST for the full trek. The backpack cannot weigh more than 9 kg. Suitcases/strolleys/duffel bags will not be allowed. Please note that charges will vary for last minute offloading in case you decide to offload your bag after reaching the start of the trek (Rs.450 per day inclusive of taxes). Stay at Bir. Anything apart from inclusions