Enjoy your holidays at best, leave behind everyday stressful routine and bear in mind that quality free time is just too short to be wasted.
Search for new sensations, be positive and proactive and learn how to see the glass half full; to be caught in a storm in the mountains can be annoying, but it is only after a storm that you can enjoy a beautiful rainbow!
Always remember that mountain environment is fragile and must be approached with respect: do not pick protected flowers, do not disturb the animals and respect fellow excursionists.
TREKKING
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Easy – Beginner Trekker |
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Accessible to everybody, short distances without difficulties and differences in height; sporty attitude is the only thing you need! |
| 2)
Medium – Intermediate Trekker |
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| Excursions between 4 and 7 hours, with differences in height between 400 and 900 m (uphill). Good physical preparation recommended. |
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Difficult – Advanced Trekker |
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| Difficult courses of more than 7 hours or along tracks which are not signposted, with differences in height between 800 and 1500 m (uphill). Very good physical preparation recommended. |
For all excursionists, beginners and advanced, it is important to follow basic safety rules. Make sure that you have a good physical preparation and training, according to the level of the trip that you choose. If you haven’t got time to go to the gym before departure, just benefit from every occasion to be active; use the stairs instead of the elevator, the bike instead of the car and choose outdoor activities during the weekend
EQUIPMENT
Boots are really important for trekkers and hikers; they have to fit properly and have to be high to protect the ankles, suitable on every type of terrain.
It is important to be fully equipped, making sure that you are not carrying too much weight. The back pack has to be comfortable, not too big, better with anatomic back. Make sure that you are always carrying a change of clothes, according to the trip. It is recommended to carry: rain coat, warm jacket, hat, sunglasses, sun screen, food and drinks. It is advisable to carry first aid kit, torch, multiuse knife, thermos, water bottle, compass, binoculars, maps of the area….Don’t forget to pack mobile phone, documents and emergency phone numbers
DURING THE EXCURSIONS
Always remember that mountain environment is fragile and you have to be respectful towards it. Respect the flora and fauna, the local inhabitants and the other tourists. In case of bad weather, it is better to postpone the excursion or interrupt it and go back. If you get lost because of bad weather, stay with the group, go back to the last known place and wait there for better visibility.
In case of accident, cover the injured person and call for help. Never leave an injured person alone.
MOUNTAIN BIKing
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Easy – Beginner Biker |
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| Short distances with easy slopes. Suitable for bikers with basic training and technique. |
| 2)
Medium – Intermediate Biker |
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| Mountain Cycling. Medium distances with some technical stretches. Good training and technique recommended. |
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Difficult – Advanced Biker |
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Alpine Cycling. Long distances with technical stretched, also carrying the bike. For well trained bikers with very good technique. |
To be able to enjoy the excursions on mountain bike, it is important to have the appropriate physical preparation. Get ready with specific training and follow a healthy diet. Have your bike inspected before the trip, in order to avoid accidents and ruptures.
EQUIPMENT
Always wear the helmet. It is recommended to wear appropriate cycling T-shirt with external pockets, padded shorts, shoes suitable for hiking (with or without biding for the pedals), gloves and sun glasses. Always carry a change of clothes, a warm jacket, rain coat and rain cover for the backpack. It is advisable to carry torch, whistle, pump for the bike, first aid kit with snake bite kit, repair kit for the bike, surviving kit. Make sure that the backpack is not too heavy (7/8 kilos max). If sherpabus service is available, prepare a smaller backpack to carry with you.
DURING THE EXCURSIONS
It is difficult to give general indications for a diet to follow during the excursions. It is very important to drink plenty of liquids. Carry two water bottles and make sure that they are always full. It is advisable to have a big breakfast, eat a little many times during the day, avoiding big meals until dinner.
As always, be respectful of nature and of the fellow excursionists, do not enter private properties and do not leave signposted paths.
Danger situations that you might have to face are mainly caused by bad weather conditions, in which case it is better to postpone the excursion. If you get caught in a storm, look for natural shelters (do not stay under trees) or try to come down the mountain to a lower altitude. Keep away from metal objects, first of all the bike, and do not lean against rocky walls.
In case of accident, if you cannot move and a have a whistle, reproduce the international emergency call: 6 whistles in a minute, then a minute pause, then repeat from the start until you are heard. Once you receive a reply, whistle 3 times within a minute.
At the height of summer, be aware of vipers while approaching water sources, small rivers and lakes. It is advisable to make noises to try and scare them away.
If you come across unleashed dogs, as it often happens in isolated hamlets – bare in mind that they normally are not aggressive, but can be, if they feel their territory is threatened. Stay calm, slow down and, if it is possible, look for the owners to keep the dogs while you are passing by.
Cycle Touring
| 1)
Easy – Beginner Biker |
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| Accessible to everybody, short distances (between 15 and 30 km) along tarmac roads or dirt tracks in very good conditions, easy slopes. |
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Medium – Intermediate Biker |
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Medium courses between 30 and 50 km, mainly on tarmac roads or dirt track in good conditions, easy slopes. |
| 3)
Difficult – Advanced Biker |
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Good physical preparation recommended for courses of more than 50 km, with long ascents and technical stretches. |
It is advisable to have good preparation and training, which can be build up by programming between 7 and 10 excursions before the trip, to get used to the position on the bike and the seat.
EQUIPMENT
Always wear the helmet. It is recommended to wear appropriate cycling T-shirt with external pockets and padded shorts. Always carry gloves, rain coat and a change of clothes. Make sure that the backpack is not too heavy (10kg max). It is advisable to carry water bottle, torch, repair kit and pump for the bike, flash light (for cycling at night time).
DURING THE EXCURSIONS
Make sure that you always carry energy drinks and snacks. We have studied the courses so that you follow secondary roads, but if you end up on a busy road, make sure you keep to the right and pay particular attention to overtaking cars.
Choose the speed according to your level of training and the length of the excursion.
