Por: Huillca Expedition
The Ausangate Trek is one of the most demanding high-altitude hikes in Peru. With passes over 5,000 meters (16,400 ft) and hiking days of up to 7 hours, it requires comprehensive preparation: physical, mental, and nutritional.
This route demands not only endurance but also adaptability to extreme conditions such as altitude, cold, and isolation. Careful planning is essential to enjoy the experience and avoid health complications.
Why Is It Important to Prepare Before the Ausangate Trek?
Many travelers underestimate the physical strain and effects of high altitude. However, the body must adapt to low oxygen levels, uneven terrain, and freezing temperatures.
Benefits of proper preparation include:
- Better physical performance during the trek
- Reduced risk of altitude sickness
- Greater enjoyment of natural and cultural surroundings
- Lower risk of injuries
How to Train for the Ausangate Trek
1. Cardiovascular Endurance
Strengthen your cardiorespiratory system with:
- Long hikes (3 times per week)
- Light jogging or mountain biking
- Stair climbing or hiking with a backpack
The key is to gradually increase intensity and duration, simulating the effort of real trekking conditions.
2. Muscular Strength
Focus on your lower body (legs, glutes) and core with:
- Squats, lunges, step-ups
- Weighted step climbs
- Core exercises: planks, supermans, bridges
Two strength sessions per week are sufficient if combined with cardio.
3. Balance and Mobility
Improve stability on uneven terrain with:
- Bosu ball or single-leg balance exercises
- Hip, ankle, and back stretches
- Yoga or pilates, especially if you are new to trekking
Acclimatization in Cusco
What Is Altitude Sickness?
Acute mountain sickness (AMS) occurs when the body fails to adapt to reduced oxygen levels at high altitudes. Common symptoms include headache, nausea, fatigue, and insomnia.
How to Acclimatize Properly
- Arrive in Cusco at least 2–3 days before the trek
- Do light activities the first days
- Sleep at lower altitudes when possible (e.g., Sacred Valley)
- Drink at least 3 liters of water daily
- Try coca or muña tea
- Avoid alcohol, smoking, and heavy meals before trekking
- Consult your doctor about preventive medication like acetazolamide (Diamox)
Nutrition and Rest Before the Trek
1. Proper Diet
- Prioritize complex carbs (quinoa, brown rice, potatoes)
- Increase fruits, vegetables, and iron-rich foods
- Reduce refined sugars and processed foods
- During the trek, bring snacks like nuts, granola bars, or dark chocolate
2. Rest
- Sleep 7–9 hours per night before the trek
- Maintain a consistent sleep schedule
- Avoid excessive screen use before bedtime
Resting well before departure improves muscle recovery and metabolic adaptation to altitude.
Mental Preparation for the Ausangate Trek
Mental resilience is just as important as physical training. The trek requires a positive attitude, tolerance to discomfort, and the ability to face difficult moments.
Strategies to Stay Mentally Strong:
- Set small daily goals: keep moving, breathe, enjoy
- Accept discomfort, but focus on the reward
- Remember your motivation: why are you doing this trek?
- Visualize success: step by step, day by day
Support from your group, an expert guide, and well-planned breaks also strengthen morale.
When to Start Preparing
- 8 weeks before: Begin with hikes and basic cardio
- 6 weeks before: Add strength training and increase distance
- 4 weeks before: Combine hikes with real pack weight (5–8 kg / 11–17 lbs)
- 1 week before: Reduce intensity, prioritize rest and acclimatization
What to Bring for Better Preparation on the Trail
- Trekking poles (reduce knee impact on descents)
- Thermal and layered technical clothing
- Ergonomic backpack (30–50 liters)
- Hydration system or water bottles
- Natural snacks: nuts, raisins, dried bananas
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