The Ultimate Guide to Conquering Adam’s Peak, Sri Lanka.

Adam’s Peak or Sri Pada is on the to-do list of many a traveler to Sri Lanka. To do or not to do, that is the question. Also, how to do and what on earth can I expect? I have compiled my ultimate guide which should help you decide and if you do take the plunge, how to make the most of the experience.

How tough is it, really?

It is tough.  It is 5200 steps into the heavens. Keep in mind how you feel when the elevator isn’t working and you have to take the stairs. It is approximately 3 hours of that on repeat. And that is only the ascent. You will sweat and your mind will keep asking you why.

But you can manage even if you are unfit. I know a guy that climbed up with a surfboard tucked under his arm. At a slow pace, anyone can do it. But without preparation, you will be in pain by the end of it. So be prepared and get strong. (If you have any health issues especially the heart or major joint pain, I would not recommend climbing. For any other concerns, speak to your doctor before attempting the climb).

Getting that body into Peak condition.

I know what you are thinking…I’m fit, I run. But how strong are you? Do you do any strength training? Or it is the reverse…you are strong but how far can you run?

Climbing a mountain that consists of 5200 steps requires both cardiovascular strength and muscular strength. Like I mentioned above, you will manage with either or neither. But how will you feel by the end of it? Read some descriptions of the experience and you will soon hear stories of not being able to walk properly for 3 days after the climb and real knee pain.

I have created a PDF, ‘The Ultimate guide to preparing for Adam’s Peak’, which you can download for free. It is a strength and fitness regime that helped me with my climb to the top of Adam’s Peak. And I felt great after my climb. Minimal muscle stiffness. No pain. I could continue on my trip with a smile on my face and not a grimace every time I approached a flight of stairs.

Getting your mind on the prize.

Get sleep the night before. Go to bed early because it is pointless your brain and body being tired. Ask yourself the question why? Why do you want to climb this peak? My motivation was threefold. One was to prove that my exercise programme worked, two was the coveted picture of the Adam’s Peak shadow and ultimately it was an awesome physical challenge. Those why’s got me up every day leading up to the trip and following the programme diligently.

Why do you want to climb Adam’s Peak? The serenity at the top? A beautiful sunrise photograph? Another notch in the belt of peaks you have conquered? Or just to be able to say you did it? Good enough for me, whatever gets you to the top!

The right equipment for the task.

• A comfortable pair of shoes – I used trail running shoes. I saw Sri Lankans climbing with flip flops but I wouldn’t recommend it. It is a sure fire way to get plantar fasciitis (aching foot soles) if you aren’t used to wearing flip flops all day every day.
• A torch – because some parts aren’t well lit and you don’t want to stumble at the foot of the mountain.
• Water and some food – biscuits, chocolates and fruit work well. Don’t worry about carrying too much water and food, during the peak season you can buy them at tea shops almost all the way to the top. So take money and keep in mind that the higher you get, the more expensive the goods.
• An extra t-shirt and a warm jacket – you will sweat, at the top the wind is cold, cold wind plus sweat equals freezing. Change your t-shirt at the top and put on a jacket. It will help you manage until sunrise. Also, take a pair of socks you don’t mind walking around in, you have to remove your shoes at the top but nobody stopped me from wearing my socks.
• Money – for water, food, tea and to go to the toilet.
• A camera and (I can’t believe I am promoting this) a selfie stick – you are not the only person that was motivated to see that sunrise, so if you don’t want to miss it….get a selfie stick. I didn’t have one and I regret it.

Adam’s Peak climbing hacks

We started our trek from outside the hotel in Dalhousie at 2:30am. I climbed slowly but consistently, hung out at a tea shop for a bit and reached the peak at 5:15am. Watched the sunrise at 6am, took some photos, wandered around for another 30min and headed down in time for breakfast at 8:30 at our hotel.

Going up.

Everyone expects the ascent to be tough. Your muscles will burn, your heartrate goes up and at times it feels like every step is stealing the air from your lungs. The best way to climb is slow, steady and at your own pace. Don’t be tempted by your ego. When you get into a rhythm, the movements become automatic and it feels like less effort. Rest regularly but not longer than a few minutes or your muscles will get cold and getting back into your rhythm is hard.

When it feels tough, breathe out as you step up. Don’t look too far forward. Many people put their weight through their toes as they step up. Put your heel flat down, put the weight in your heels and your buttock muscles (which are really strong) will pull you up. You will know if you are overusing your calf muscles, they will burn like crazy. You should feel the buttock and front thigh (quads) muscles working the hardest.

Heading down.

What you don’t expect is how grueling the descent is on your body. It takes a lot more muscular control to climb down stairs than up and it puts way more pressure on your joints. And after sitting in the cold wind at the top of the peak, your fatigued muscles are also stiff. A recipe for disaster.

So what should you do? As tempting as it is to just sit and wait for the sunrise, get up, walk around and keep your muscles warm. There isn’t a lot of evidence to support stretching as a way to prevent pain and injuries so don’t get too caught up in this regime. Just keep moving every now and then.

Once you start descending, hold on where you can or use hiking poles. This reduces landing impact. Vary the way you climb down so that you do not repeatedly strain one part of your joints. Step down forward, sideways to the left and sideways to the right. I did 10 steps forward, 10 to the left and 10 to the right, repeat. All the way down. I found going faster easier but you also risk slipping and falling the faster you go.

It all comes together in the end.

Was it worth the climb and the preparation? Check out my blog about the actual climb for the details but yes, it was worth it. I can report that my programme worked and I am sure it will for you too. Hence the fact that I have made it available to any subscriber to my newsletter. If you are already subscribed you would have received the link to the PDF in the latest newsletter. If you have not and want to get the PDF, subscribe here and you will get the link shortly after.

 

Happy exercising!

Disclaimer: Although this advice is tried and tested by myself prior and during my climb of Adams Peak, any advice or information shared in this blog is followed at your own risk. I cannot take any responsibility for injuries or health conditions that may arise as a result of my advice or following the free program. If you have any concerns about injuries or conditions you currently have, please seek a medical assessment by your local health professional before attempting the exercises or the climb.