The Everesting challenge is a grueling endurance cycling challenge that involves repeatedly cycling up and down a single hill until the total elevation gain matches the height of Mount Everest, which is approximately 8,848 meters (29,029 feet).
Participants typically choose a hill with a significant elevation gain and then ride up and down it repeatedly until they reach the elevation gain equivalent to climbing Mount Everest. It's a test of both physical endurance and mental fortitude, requiring many hours of continuous cycling to complete.
For those who are not challenging Everesting in one sitting can achieve the feat by accumulating 8,848 meters during the 2-month challenge period.
Below is a useful generic guide towards training for your Everesting challenge by our Sport Science Partner, Podium Performance!
Day 1 (RPE 5)
Moderate intensity ride, focusing on endurance. Aim for 1-2 hours of cycling with varying terrain.
Day 3 (RPE 7 to 8)
Interval training session. Incorporate hill repeats or high-intensity intervals to build strength and power. Prioritise sufficient recovery with the aim for high quality intervals.
Day 5 (RPE 4)
Long ride day. Extend your duration to 2-3 hours with emphasis on climbing hills or low cadence work.
Day 7 (RPE 4)
Long ride day. Extend your duration to 2-3 hours with emphasis on climbing hills or low cadence work.
Day 2 (RPE 4 to 5)
Endurance ride with moderate intensity. 1.5-2 hours of continuous cycling.
Day 3 (RPE 8)
Intervals with increased intensity to further build strength and power.
Day 5 (RPE 7)
Hill repeats. Find a challenging hill and complete multiple repeats, gradually increasing the number each week.
Day 7 (RPE 5)
Long ride day. Extend your duration to 2-3 hours with emphasis on climbing hills or low cadence work.
Day 2 (RPE 5)
Endurance ride with moderate intensity. 2-3 hours.
Day 3 (RPE 6 to 7)
Strength-building ride. Incorporate longer climbs (or longer durations of low cadence) and maintain a steady, challenging pace.
Day 5 (RPE 7)
Long ride day with emphasis on elevation gain or low cadence work. Aim for 3-4 hours of cycling with significant climbing. Consider late night rides to experience sleepiness.
Day 6 (RPE 7)
Long ride day with emphasis on elevation gain or low cadence work. Aim for 3-4 hours of cycling with significant climbing. Consider late night rides to experience sleepiness.
Day 2 (RPE 5)
Endurance ride. Focus on steady pacing and maintaining effort over 2-3 hours.
Day 3 (RPE 8)
Hill repeats or intervals. Mix shorter intense efforts with longer recovery periods.
Day 5 (RPE 4)
Long endurance ride. Extend duration to 4-6 hours, incorporating varied terrain and climbs. Consider late night rides to experience sleepiness.
Day 7 (RPE 4)
Long endurance ride. Extend duration to 4-6 hours, incorporating varied terrain and climbs. Consider late night rides to experience sleepiness.
Day 2 (RPE 5)
Moderate intensity ride. Reduce duration to 2-3 hours.
Day 3 (RPE 5)
Moderate intensity ride. Reduce duration to 2-3 hours.
Day 5 (RPE 4)
Long easy ride 4-6 hours. Focus on ride duration for the upcoming challenge.
Day 2 (RPE 5)
Moderate intensity ride. Reduce duration to 1-2 hours.
Day 4
Begin carbohydrate loading
Day 6
Event Day! Begin the Everesting challenge. Pace yourself, taking breaks as needed, and focus on completing the elevation gain over multiple rides.
Throughout your training regime, ensure adequate rest days for recovery and listen to your body to prevent overtraining or injury. Adjust the intensity and duration of rides based on your fitness level and progress. Also, prioritise proper nutrition, hydration, and sleep to support your training and recovery.
For those interested in a more specific and personalised program or individualised coaching, do reach out to Chung Weiliang via @podiumperformance on Instagram.
