Check out the tailor made Everesting Challenge Training plans.

Whether you are planning your attempt in 12 months time or need a last minute cramming session, we have Everesting specific training plans prepared for you.

General training guideline: A proven training technique for endurance events of any kind is to slowly build during your training to a maximum effort of 50-60% of the total gain/distance that you are planning (eg. 4,500-5,500 vertical metres) followed by a short taper period. This will give you an accurate idea of how you will go on the day.

Hint: The quarter and half Everesting challenges are the perfect way to get a feel for a full Everesting, and we highly recommend building these stepping stones into your training plan.

You want to start by building an established base. Once you feel you have a solid base generally you can train for an Everesting in a 10-12 week period. Of course there are exceptions to this rule, you may have come off a big event or alternatively you might need to spend some time building a base, but generally it is a good guide to go by.

The hydration and nutrition suggestions below are a guide only. Please note that individual requirements vary. We encourage you to consult your health practitioner or dietitian for individual recommendations.

Main nutritional considerations:

1. Increasing existing energy (Glycogen) stores in muscles through carbohydrate loading

One of the main types of fuels used by muscles for energy production during endurance exercise is glycogen. Glycogen is the stored form of the carbohydrate glucose. Muscles usually store enough glycogen for 90 mins of endurance exercise.

For an event such as Everesting that lasts longer than 90 mins, Carb loading is important to increase the stores of glycogen available. Carb loading aims to increase the store of glycogen that the muscles can tap into once the normal stores are used up. One effective way of carb loading involves exercise tapering combined with increased carbohydrate intake a few days prior to your Everesting.

Recent research has refined recommended carbohydrate loading methods. The current recommendation is to have 1-4 days of exercise taper while following a high carbohydrate diet of 7-12g carbs per kg of body weight. This has been shown to elevate muscle glycogen levels sufficiently. (Reference)

A note on protein. With carb loading being the focus pre-event, it is a common mistake for athletes to omit protein from their diet. Your body needs protein on a daily basis. Hence, you can and should eat a small serving of low-fat proteins such as poached eggs, yogurt, turkey, or chicken as the accompaniment to most meals (not the main focus), or plant proteins such as beans and lentils (as tolerated). (Reference)

2. Effective and efficient energy consumption on the day

Even with the best carb loading regime the muscles are capable of retaining only a certain amount of usable energy stores. This is where nutrition on the day to supplement the intake of carbs is important.

“Depletion of body carbohydrate stores may cause heavy legs due to glycogen depletion of the quads or ‘hunger flatting’ due to reduced blood sugar levels. While some cyclists are more affected by low blood sugar levels than others, all cyclists will benefit from preserving carbohydrate levels during long rides”. – AIS –

To prevent depletion of energy it is recommended to eat before you are hungry. Be prepared and ensure you have access to sufficient supplies. Setting up a base camp with access to a variety of foods and hydration will be essential. Aim for a combination of real foods along with sports bars, gels and sports drinks. Carbohydrate intake needs to start before you hit a hunger flat. Aim for about 30-60 g of carbohydrate per hour.

Commence carbohydrate consumption early on in the Everesting to avoid low stores in the latter stages of the ride.

Examples of 50 g Carbohydrate Intake:

– 3 medium pieces fruit

– 2 cereal bars

– 800 ml cordial

– 500 ml juice

– 50 g jellybeans or jelly lollies

– 1 jam sandwich

– 800-1000 ml sports drink

– 2 carbohydrate gels

On the bike, a range of solid and liquid forms of sustenance is recommended. Sports drinks are a great choice – providing both carbohydrate and fluid. Experiment with different sports drinks during training to discover what you like and can stomach over long periods of time. In hot conditions, when fluid needs outstrip carbohydrate needs, you may require additional fluid such as water.

Many previous Everesters will recommend eating on the descent phase allowing your body time to digest and process the kilojoules before beginning the ascent again. This also minimises time between laps having breaks which can significantly add up over the course of the day adding to total ride time. Portable foods include bananas, dried fruit, sports bars, cereal bars and gels.

It all comes down to personal experience and metabolism however many previous Everesters will express caution against the consumption of too many gels due to the dramatic sugar high and subsequent low experienced along with the effect they can have on the stomach. Some suggest reserving carbs with extremely high sugar contents for later in the day when “things start getting a little wonky” -Sarah Hammond-

It is a good idea to have a mix of proteins and carbs a few hours out from beginning the ride. A big bowl of rolled oats with honey and cinnamon and some scramble eggs with ham & cheese. Consider a top up 1hr before you start with a rice cake and/or banana depending how hungry you are plus a bottle of electrolytes/water for hydration.

Beginning the day in a well hydrated state will allow your body to function more efficiently. This begins with good training practices keeping hydrated along with increasing fluid intake a few days out from the ride. It is also important to maintain proper hydration throughout the ride. Fluid needs will vary according to exercise intensity and environmental conditions. Fluid losses of approximately 300 ml/hr to 1200 ml/hr are reported in the literature but in some conditions, losses are expected to be much higher.

It is important to hydrate with a variety of fluids including sports drinks and water. Where possible it is better to begin drinking early in exercise and adopt a pattern of drinking small volumes regularly rather than trying to tolerate large volumes in one hit. Most athletes can tolerate 200-300 ml every 15-20 minutes but tolerance will vary according to the exercise intensity. -AIS–

The benefit of a vEveresting is you will likely have access to all household amenities including a fridge and water.

Summary of Fluid Guidelines from the Australian Institute of Sport:

Begin each exercise session in fluid balance. This requires drinking regularly throughout the day leading up to training or competition. Have a drink with all meals and snacks.

Immediately, before exercise commences, consume 200-600 ml of fluid.

Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible

Don’t underestimate the challenge, it will push you to your physical and mental boundaries, prepare well physically and mentally.

“Your legs need to get you to 6,000m and your head needs to get you the rest of the way” -Andy van Bergen–

What to expect:

• It is critical to minimise breaks throughout the day as this time accumulates quickly, potentially adding significantly to your total elapsed time. Even if you are not chasing a particular time, you should aim to reduce your total elapsed time to have the best experience.
• The infamous everesting ‘death zone’ (above 7,000m), exhaustion, lack of sleep, descending in the dark
• Physical and mental exhaustion. Due to the length of time you are likely to be on the bike you will inevitably encounter exhaustion. It is possible to plan for and minimise this.
• If you can start your Everesting attempt a few hours before daybreak, your first stint in the dark will hopefully see you through to sunrise without experiencing too much tiredness and fatigue. It also means that if you go to bed early you’ll be more rested before your attempt.
• When the sun comes up naturally your body clock will kick in and fatigue should not be an issue.
• By the time the following evening hits and normal bedtime comes around hopefully you will have the finish line within sights spurring you on despite looming fatigue. The earlier you can start the Everesting the less likely you will still be out on the bike when nighttime fatigue hits. This way you can get in a good sleep the night before your attempt so you wake fresh and well rested.
• We recommend starting your attempt as soon as you wake up so you are maximising your alert time. Good planning the day before will allow you to get going straight away. Avoid last minute preparation the night before this will eat into your precious sleep time.
• It is critical to minimise breaks throughout the day as this time accumulates adding hours of pushing on through darkness and fatigue at the other end.

Cycling Kit

• The advantage of vEveresting is you have control over the conditions and elements. We suggest having a fan for air circulation to help control body temperature. Bonus to have a window that opens for fresh air.
• Make sure you choose a pair of knicks you will be comfortable spending many hours in. We recommend the Everesting bibs designed for performance, comfort and long hours in the saddle. 
• Prepare multiple kits for your vEveresting attempt. A new kit change part way through the challenge will be really appreciated and give you a new lease for life.
• Look after your nether regions from the start so we recommend starting the day with chamois cream, change knicks every couple of hours it will keep you a lot more comfortable in the long run.
• Cycling cap to keep the sweat out of your eyes, extra points for 90’s style sweat bands.
• Second pair of shoes on hand incase feet swell to mix it up.
• Socks change every few hours to keep feet dry.
• Gloves great idea a lot more comfortable.

Chamois cream

• We highly recommended chamois cream for long rides as it acts as a lubricant and has antibacterial properties. Chamois cream will minimise friction and keep saddle sores at bay. You will be grateful for this after a few hours in the saddle!

Kit Organisation

We recommend pre-organising all your kit into either a tub or rain bag to keep things easier to find.

Recording Device

• The recording will take place on Zwift, MyWhoosh, Rouvy, or FulGaz please note you must have your trainer set to 100% difficulty. Take a photo of your weight setting as we may ask for this to verify in future. We require the completed activity to be be uploaded to Strava. This Strava activity then needs to be uploaded to us.
• We suggest having your laptop/computer device plugged in at all times.
• We recommend keeping an eye on your battery levels
• If you need to conserve your battery we suggest the following: reduce screen brightness, ensure other programs are not running in the back ground, reduce the CPU load (this is a Zwift setting)
• In the event of battery failure, technical glitch or virtual platform crash, start it up again and complete the vEveresting. Submit both sets of data and we will adjudicate on that.
• For this reason we encourage taking screen shots at a minimum every lap for verification. We will contact you to submit these if we require them.
• Test all gear before the day, charge all batteries and consider having back up equipment.

• Disable any automatic installation of Windows/OSX/Anti-Virus updates that may automatically reboot your computer.
• Worldwide ride support. Anyone can join in and ride with. Hell yeah! Make your attempt known and you’ll have people all over the world to ride with.
• We recommend your name on the choosen platform during the attempt should indicate you’re vEveresting (First Last vEveresting). This will help others on Zwift, FulGaz, RGT, Rouvy, or Race Republic identify you during the attempt. (you will also probably pick up a bunch more ‘ride ons’)
• The verification will be a combination of the elevation gain reported on the virtual platform and the combination of laps completed.
• Please note if you are planning a particularly fast time ie. sub 10 hours you may be required to provide additional verification in the form of HRM data, cadence data, proof of set up etc.

Trainer set-up

A ‘spindown calibration’ must be performed prior to the attempt. This can be done on the day prior if the trainer is in place and won’t be moved (For example Wahoo recommend performing a spindown if the units are transported). Following similar procedures for other smart-trainers as per their documentation and once they’re approved for vEveresting. 

Gearing

A bit of extra gearing: Just because you have them, doesn’t mean you need to use them.. but a 28, 30, or even 32 tooth rear cassette can be an absolute godsend later in the day! A cassette can be pretty cheap if you shop around, and don’t be afraid to get a lower-speced cassette.

Bike set up

Before an endurance event it is recommended to get a proper bike fit. You are going to spend many hours on the bike and you want to ensure comfort and efficiency. Ensure you trial the new set up prior to the big day to allow any tweaks.

Bike service and maintenance

It goes without saying you really want to have your bike serviced and tip top for the attempt. The last thing you want is to have a mechanical at 7000m.

Check brakes, gearing and investigate any annoying creaks.

A clean drive chain is really important for maximising efficiency on virtual platforms.

vEveresting is an endurance cycling challenge. Like any endurance event the longer you are out there, the increased fatigue and challenge. We recommend planning a time schedule allowing designated time for meal breaks and aim to stick to it.

• Prepare a time schedule in advance. Sticking to your schedule will help prevent adding unnecessary hours onto your elapsed time
• Consider your starting time. This might come down to personal preference such as starting in the early hours of the morning to maximise coming from a rested state and make the most of the day light hours.
• Aim to pace yourself, start too fast and risk blowing up later in the day, especially when you hit the ‘death zone’ at 7,000m.
• A time schedule will help keep you focused and chunk the endurance event down to step by step goals to work toward and achieve.
• Minimising breaks: Dilly-dallying throughout the day could cost a lot of extra time when it is added to the end of the day – especially if you have entered your second night shift. Even small breaks can add up to hours. Lost time when the weather is nice and light is good can translate to a lot of extra time when you are really tired at the end. It is not unusual to see 5 hours+ of non-riding time during an Everesting. Eating on the go and using your support crew to bring you things can help keep non-ride time to a minimum.

Final advice: don’t over-complicate things. It’s just a ride, albeit a long ride. You know your body, listen to it. Time will fly by. You will get to a place where it is just you and the mountain – no pretending – stripped back to your raw humanity. Succeed or fail, you’ll discover things about yourself.

Riders take full responsibility for taking on an vEveresting attempt. Talk it through with your mates and family. They are generally a pretty good judge of whether you should be sweating it out on a a stationary bike for 20 hours. 

• Your consideration of this challenge means that you are going to explore the limits of what your body is capable of. Know your limits, know the signs of breakdown, and be prepared to walk away.
• Our strong recommendation is for both personal/medical insurance and ambulance cover (if applicable).
• Get a medical check-up before you attempt this.
• If you are under 18 years old, get a parent or guardian’s approval first.
• Be safe. It only counts if you get off the mountain …

One final thing, this is a self moderated endurance event that you participate in at your own risk. It is your responsibility to stay safe, to stay upright and to not put yourself or others at risk. Like in mountaineering, it only counts if you get back off the mountain.

You undertake an vEveresting entirely at your own risk. Everesting, Hells 500, this website and its contents accept no liability for your actions or your safety.

by Aaron Keeffe

It seems that every time my phone pings with a message it’s yet another cycling buddy asking “so… what’s harder? Indoors or outdoors?” 

In case you’re wondering if it’s worth reading on, I am going to say which one I think is harder. But first, a little context.

It’s February 2014 and I’m one of 60 Hells 500 riders who have been training in secret for this year’s Epic ride. We each had to pick a mountain we would ride repeats on until we reached a cumulative total of 8848m elevation gain. 

Those first Everesting rides were nothing like todays attempts. It was all planned in secret. There were no Sherpas. Only two people had done it before. There was only one Strava file available. I recall genuinely having no idea at all how long it would take – and as my first attempt was on Lake Mountain all I knew for sure was that I had 340km in front of me. When I climbed off my bike cramping and beaten at 11pm, 18 hours in, with 2 repeats and 40km+ still to ride I couldn’t be sure if Everesting was even possible for any but the most hardened of endurance cyclists.  

Needless to say, you needed to bring a strong mental game to Everesting in the early days. When I completed it 5 weeks later I was adamant that it was only my experience of having the failed ride under my belt that gave me the knowledge to get it done. Knowing it could be done if I had better planning and strategy (not to mention a 300km ‘training ride’ under the belt) meant I started the ride with a better mindset. The first one really was flying blind by comparison.

I took on my second Everesting on Alpe du Zwift last week and started my first vEveresting experience with no pretence that I could complete it, given I hadn’t done more than 250km in a week or over 100km in a single ride since the Tour Down Under in January.  This was in stark contrast to my training for Everesting Lake Mountain, with multiple 300km rides and epic long climbing days over 5000m. However, to my surprise it proved more than enough. I knocked out the 8.5 repeats of Alpe du Zwift in a tick under 12 hours, 8 hours faster than my successful Lake Mountain ride.  

How? With no specific training it flies in the face of what I learned first time around. It wasn’t markedly easier – I burned 6583 calories in 12 hours opposed to 8947cal in 20hrs. It was shorter (205km vs 345km) but almost twice as steep (7.4% vs 4.6%). I have no doubt that my lack of long rides would have hit me had I been on the bike for another 2 or 4 hours, but the payoff of taking on a steeper climb is that you’re done faster and this was a deliberate decision in picking the Alpe. 

I’ve since done a deep dive into my data to analyse my preparation for both rides. In the 3 years prior to my first Everesting, I had come off 3x Ironman trialthons with plenty of endurance training in the bank. However had only 8 months of bike specific training.  In contrast, by April 2020 I had a further 6 years of riding 10-15,000km a year, and I believe that this cycling-specific endurance base was a bigger factor in successfully completing an Everesting attempt than the lack of any long rides in the weeks prior.

So if I have completed two very different rides, with two very different preparations, 6 years apart, can I compare the experiences to say that one 8848 is harder than the other? Yes I can. Below, I’ve broken down the essential elements of an Everesting and compared the two experiences to make an empirical judgement.  

Sherpas

This is one of the longest, loneliest endurance rides you can do. When you’re out in the middle of nowhere plugging away you get the most amazing lift from seeing one of your riding buddies roll into view to Sherpa you for a few laps. It was the highlight of my Lake Mountain Everesting, and by all accounts, other Everesters agree.

That should make vEveresting harder – in fact it’s the opposite. You’re alone, in your garage or spare room. However, if you’re on Zwift you always have someone to ride with, and chat with. Friends can drop in very easily to ride with you, and you’re guaranteed to make new friends along the way. The big difference is that the time you really need support is the hours of darkness pre dawn when you’re less likely to get an IRL Sherpa. Thanks to people riding all around the world you’ll always have company on a vEverest.

Descents

This one is always controversial. The rules of vEveresting allow you to get off the bike during descents, and using this time to eat, change kit, stretch, shower, does reduce the total ride time. In Real Life (IRL) the descents can be a great mental break, but that’s diminished if it’s a steep or technical descent. I found that as I got more fatigued the outside descents were increasingly stressful in the dark with the fear of falling asleep, losing concentration, an animal jumping out or an obstruction on the road derailing me.

I still stopped, ate, stretched, had a chat with my wife (the best IRL Sherpa fwiw) and did all the same things when Everesting IRL, but without the mental fatigue of worrying about riding off the side of a mountain in my sleep.  

Boredom

Let’s be honest, this is a long day in the saddle whatever way you cut it. If you’re in the Peter Sagan camp and think indoor riding is all a bit of make-believe, then you’ll wonder how on earth anyone gets the motivation to ride indoors for the 12+ hours of a vEverest. #outsideisfree and getting outside and feeling that freedom is what cycling is all about for most of us, especially if you’re chasing the feeling of the epic endurance challenge of climbing 8848.  

Everesting is a mental challenge and no matter how big your TV, no matter how many friends avatars you see, it’s still riding a bike indoors for 12 hours. I love Zwift, but bikes are meant to be ridden outdoors and I found it a lot easier to fight off the inevitable boredom outdoors.

Climate

…until it rains, or gets windy, or cold, or hot. No brainer. You can plan a vEveresting for any day and time in advance and know the weather won’t throw you a curve ball.

Support

Tackling an IRL Everesting these days means a day away from my wife and kids (4 and 2), which I like to avoid on my few days off work. vEveresting means they are right there backing me up all day, and they don’t have to camp on the side of a mountain to do it. My wife was an amazing Soigneur for Everesting Lake Mountain but she got many hours in between on her own to nap, have a coffee, read… now with 2 kids in tow that would look very different.

Being able to stop and cook breakfast, make a coffee, have a shower and get changed is great, but the real benefit of being at home was having my family right there with me when I needed them the most.  

TL;DR / Conclusion:

Everesting is two challenges. One in your legs and the other in your head.  

There is no way you’ll get in the Hall of Fame if you don’t have the legs. Whether you’re climbing Alpe Du Zwift or Lake Mountain for the 8th and 9th time, your legs don’t know whether you’re inside or outside. There is no faking it. The physical effort is the same, and it is monumental.

The anti-virtual riding community can relax – if you can’t Everest outside, you won’t be able to do it inside.

The battle between your ears is the definitive one, and whatever way you cut it there is much less mental toll doing it virtually.