This list should include everything you should need. Any item with the word OPTIONAL isn’t necessary but will make your trip more enjoyable. Each person is restricted to a 30 lb. luggage limit (which includes your sleeping bag, but not your bike), so pack wisely. If you really need to bring more than 30 lbs., you are responsible for any overweight charges on domestic & international flights. Everyone should remember that clothing can be washed out on rest days or in the evening.

The only items you’ll take on the actual race/tour should be on this list. Your travel and street clothes will be left behind at originating hotel, locked in a secure claim check, until your return from the trip

01) Camp Footwear - ONE PAIR of sneakers or sturdy, comfortable shoes.

02) Socks - FOUR PAIR SOCKS made of synthetic materials or wool blend. Next to the skin, some people like thin polyester or polypropylene socks to transport perspiration from the foot to the outer sock.

 
03) Long Underwear (tops and bottoms) - One pair. Should be made of CoolMax, polypropylene, or other synthetic (no cotton blends).

04) Underwear - FOUR PAIR, synthetic (no cotton blends).

05) Bra/Sports bra - TWO, synthetic (no cotton blends).

06) Shirts - TWO, 1 short and 1 long sleeve.

07) Fleece Pullover and pants – ONE each. These will be worn at night around camp.

08) Jacket - One warm jacket, down filled or Hollofill or any similar high loft insulation.

09) Pants – TWO PAIR Some people like the kind that you can zip the legs off of to have shorts for warm afternoons. This is a good idea; it saves space and weight. Please, no cotton jeans.

10) Shorts - ONE PAIR Most Asian cultures feel it's an insult to expose large areas of the body, so when buying shorts make sure they are a longer style. Instead of shorts, many women trek in skirts. Wearing a skirt allows you to change bottoms without much trouble, and if no bushes are around it gives you some privacy.

11) Gloves - warm gloves are needed for evenings in camp.

12) Headgear, a.k.a. Hats - During the day you¹ll need a hat with a brim to protect your face from intense sun, and at night a fleece or wool hat for warmth.

13) Bandana – One or two

14) Sunscreen and Lip Protection - One of each, you should carry these with you during the day. We recommend that you purchase sunscreen that doesn’t come off when you perspire and the highest rating you can find.

14) Baby Wipes - Amount depends on time traveling. Average one large container will last 2 weeks. These can also be purchased in Kathmandu, so if you're going in and out of town during your trip you can restock. These work great for cleaning up after a long day!

15) Camp Towel - ONE, LARGE this will be for drying after showering. The brand I use is called "Pack Towel," and can be found at EMS retail stores. These must be washed before use, so check out the directions.

16) Toiletries - Toothbrush, toothpaste, shampoo, dental floss, lotion, etc. Try to find organic brands that won¹t hurt the environment. Women must remember to bring sanitary napkins or tampons. The sun is intense in Tibet so bring at least a level 30 sunscreen.

17) Flashlight or Headlamp - Remember to bring extra batteries.

18) Duffel/Travel Bag - One bag that holds 6000 cubic inches. Bring one extra bag (small) that can be left in Hotel with street and travel clothing. Your bag shouldn’t have wheels or any other metal or plastic parts.

19) Trash Bags - (4) - 32 oz. garbage bags. These can come in handy to cover your daypack during a downpour or for dirty clothes.

20) Sleeping Bag – Your bag should be rated zero degree F. Don’t bring an old worn out bag, they loose their rating after being used for many years. It will be cold at night while camping at base camp.

21) Ear Plugs - Good for blocking out barking dogs or a snoring room mate (OPTIONAL)

22) Waterless Hand Cleaner/Sanitizer - (1 SMALL BOTTLE) Carry it with you during the day. Most people assume that if they get "the Nepali two step," it was because the cook didn¹t wash his hands before preparing dinner. Or was it the water? But much of the time, it was their own hands that made them go running for the bathroom.

23) Personal Prescription Drugs & First Aid Kit -Your guide will be carrying an extensive medical kit; but if a whole group gets ill, a full course of antibiotics for each person would involve carrying a lot of drugs. So, when you get inoculations for the trip, ask your doctor to write a prescription for a full range antibiotic, like Cipro or Noraflaxin. Common illnesses include sinus infections, strep throat and intestinal problems. All these drugs can be purchased in Kathmandu at any pharmacy without prescription. The costs for drugs in Nepal are very very low and it might be less expensive to wait and purchase them in Kathmandu.

Also pack together a sampling of non-prescription drugs for headache’s, stomachaches, diarrhea, and blister kit. These will be for your own use during the trek.

****Mountaineering climbs, trips or treks that reach altitudes of over 12,000-ft: you might want to talk with your doctor about the use of Diamox a prescription drug used to help with acclimatization to extreme altitude. Diamox has been shown to help the body adjust to altitude, but will not mask the symptoms.  The suggested dose is 125mg twice a day after 11,000-ft and increasing the doze as you gain altitude but not to exceed 500mg twice a day. If you cannot take sulfa drugs, then you will not be able to take Diamox.

24) Camera – Now that most people are carrying a digital camera you won’t need film. But if you film can be purchased in Kathmandu. If you have a camera that has rechargeable batteries you might bring an adapter and a share battery. Batteries can also be purchased in Kathmandu.

25) Books, Tape Player, Journal, Cards, etc. - On this trip there will be time to read, listen to music, and reflect on your day.  One of the highlights of many treks is spending time getting to know our Nepalese staff with a game of cards. (OPTIONAL)

26) Passport - Should be good for at least 6 months after your return date for home and should have at least 4 empty pages. Also you should carry at least 2 photocopies of your passport. You can use a photocopy of your passport in Kathmandu to change T.C. and for ID while on the trip. A photocopy of your passport does not replace having to bring your actual passport on the trip.

27) Passport Photos – 4 photos you’ll need one to get your visa if traveling to Nepal without a Nepalese Visa and it seems that someone always needs one for something.

SPECIAL RACE GEAR

The clothing you bring to wear during the race will be separate from this list, but you must still keep your bag under the 30 lb limit. Many of you will be wondering how warm to dress or what is appropriate with consideration to the culture.  Most any type of short or tights will be acceptable to the local people because they understand this is a running event and they expect something will be different. Only you know what clothing you prefer to wear during a long race like this. As you might expect the start of this race will be cold and warming up by the time you enter Nepal.

1.	Personal Mountain Bike – Many of us have very high tech brakes and shocks on our bikes, but while in Tibet there will be no bike mechanic that will be trained to deal with this type of equipment. Also the lighter your bike the easier this race will be. If you have a choice I’d bring a less techie bike with pad brakes and a simple shock. You will need easier gearing and tires that aren’t too aggressive, since you’ll be riding on a mixture of paved roads, rocky single track and potted jeep trails.
2.	Helmet
3.	Cycling gloves – Half & Full
4.	4 pair Cycling Shorts and Jerseys
5.	Cycling socks – 4 pair
6.	One pair Arm and Leg warmers
7.	Wind vest – something bright would be good.
8.	Small Pump to carry on your bike
9.	Spare Tubes – 4 spares and a couple of batch kits
10.	Spare Tire – 1 folding
11.	Repair Kit / Chain lube & tools / Allen Key
12.	2 Cycling Water Bottles or Camel Bag
13.	Mountain Biking Shoes and booties
14.	Spare Brake Pads & Cables
15.	Sun Glasses - TWO PAIR, this is a very important piece of equipment.
16.	Water proof wind Breaker and wind cycling pants – it is very windy in Tibet with lots of sand blowing
17.	Facemask to wear in Tibet when sand is blowing. These can be purchased in Kathmandu at any pharmacy.
18.	Large sponge for cleaning bike – you can use your shampoo to clean your bike
19.	Medical kit while on bike – carry pain killer and large patches for scabs while racing.
20.	Snacks for energy during the ride. You’ll need to bring some energy bars and hydration power to mix with your water. You should bring enough for one-gallon water each day and two energy bars each day. This is most important for racers!