Inca Trail to Machu Picchu bronce service 4d/3n

Inca Trail to Machu Picchu bronce service 4d/3n The Inca Trail is Peru's best known hike, combining a stunning mix of Inca ruins, mountain scenery, lush cloud-forest and rich subtropical jungle. Over 250 species of orchid have been counted in the Machu Picchu Historic Sanctuary, as well as numerous birds such as hummingbirds, waterfowl and the majestic Andean Condor. The star of the Sanctuary is the spectacled bear - a shy, herbivorous animal that is extremely rare and close to extinction. Essentially the Inca Trail is a mountainous jungle hike leading to the sacred Inca city of Machu Picchu. The 45km trek is usually covered in 4 days, arriving at Machu Picchu at daybreak on the final day before returning to Cusco by train in the afternoon. Day 1. cusco - wayllabamba After an early morning breakfast, you will be transferred to km 82 by bus where you will meet with your Quechua porters and prepare for the Inca Trail with a session of yoga from your personal instructor. After some relaxing, breathing and stretching techniques, you will be ready to embark on the four day trek that awaits you. You will cross over the turbulent Vilcanota River, with magnificent views of Nevado Veronica (5,900m/19,000ft) and continue along the trek admiring the Llactapata archaeological site, and stopping at the wayllabamba River for lunch. All meals are in very large dining tents with outstanding three course meals freshly prepared by your chef. After lunch, we will visit the archeological sites of Patallacta, Qente, and the valley of Cusichaca along with the magical Polylepsis forest before continuing the hike. To help us focus on the true nature of our trek, our destination and our very location, our personal porters will be playing the Quena, or ancient Andean flute. We also encourage to talk with our porters to learn a little about their ancient customs and ways or life. Our hiking today will last approximately 7 hours. Upon arriving to our campsite, we shall enjoy relaxing massages and a warm shower to help sooth away any aches and pains. Dinner before listening to the intriguing stories and legends from our Quechua porters. Overnight camping on the trail. Day 2. wayllabamba -paqaymayu An early start today as this is the most demanding day of the entire trek and we shall gain considerable altitude. We will see outstanding views to the east of the Huayanay peaks and to the west of the rugged Vilcabamba Range. After breakfast, we shall begin the climb up through the first pass at 4200 m/13,750 feet at Warmiwanusqa. Passing 3 ecological zones such as the Yunga, Quechua and Puna, we shall ascend 1000 metres in 5 hours. Our porter's enticing music will help us to marvel at the views rather than the difficult ascent. Lunch will be taken before the final two sections of ascent. Upon reaching the summit of Dead Woman's Pass, we shall celebrate our achievement by paying homage to the Apus or mountain gods, before descending into camp. Massages and a warm shower before a welcoming dinner near Pacaymayu. More secret myths will unfold tonight as the porters explain the significance of the Apus, or mountain gods. Overnight camping on the trail. Day 3. paqaymayu-wiñaywayna After breakfast, we shall begin the ascent of the second pass, although still demanding, this is easier than the previous day's ascent. A visit to the famous archaeological site of Runquraqay. We will continue on to the restored town site of Sayaqmarka ("Town in a Steep Place") and explore the Sayaqmarka Ruins, admiring at the same time the fabulous cloud forest which is now all around us. The third pass of the Inca Trail in this section is a long white granite roadway, with some ascents and descents traversing a thickly forested mountainside. We will finally descend to the magnificent archeological site of Phuyupatamarka ("Cloud Level Town") where a fine lunch will await us. After lunch, we will then begin the decent to Winaywayna, an outstanding Inca complex built into the mountainside. A visit of the ruins before our last massage and trail shower. After relaxing, we shall enjoy dinner carefully prepared by our chef. We shall also meet with our porters for the very last time and exchange thanks and talk about the ancient paths upon which we have trekked for the last few days. Overnight camping on the trail. Day 4. wiñaywayna –machupicchu-cusco Early morning wake up at 4:30 AM for breakfast and to begin the final trek to Intipunku, and the first site of the archaeological complex of Machu Picchu. We will descend rapidly from cloud forest into high jungle habitat. Orchids and hummingbirds are commonly seen along this spectacular section of the trail high above the river. We will arrive at Intipunko "Gate of the Sun" to observe the sunrise over Machu Picchu from an elevated vantage point. We will then continue down to the royal road and at last the "Lost City of the Incas". We then immediately begin our tour of Machu Picchu. Built by the Inca Pachacutec, and comprising stone blocks fitted with masterful precision, Machu Picchu harmoniously blends into the mountain landscape. There are many theories as to the origins behind Machu Picchu but three of the most popular ideas include a temple to the sun, a fortress against the jungle inhabitants and a sanctuary for the Incas. This fabulous city holds houses, temples, warehouses, a large central square and all connected by narrow roads and steps, which is surrounded by terraces cut into the mountain side which were used for agriculture. We shall visit the Main Plaza, the Royal Quarters, the Temple of Three Windows, the Circular Tower and the Sacred Sun Dial and Burial Grounds. After the guided tour, you can enjoy an afternoon of self-exploration and discovery. Then return to cusco. Inca Trail Bronce Service (4 days, 3 nights) Daily departures with quality service.... Our groups are designed to be comfortable and we ensure you have the best Inca Trail experience! Our new camping equipment, efficient chefs, amazing food and professional bilingual guides will make this Inca pilgrimage the crowning experience of your south american trip! In this Inca Trail service very well treated porters (family porters, red army, commando, as our tourists often describe them ) carry cooking and camping equipment while tourists (unless a extra porter is hired) carry personal belongings, including sleeping bag, sleeping mattress and clothes. Please see 'The Inca Trail' page for itinerary. Please Note: Dificulty level (see below) depends very much on your fitness and aclimatization. Trek Dificulty level: Piece of cake Easy Moderately Difficult * Very Difficult Impossible... is nothing! Please Note: Difficulty level depends very much on your fitness and aclimatation Includes: • transafer airport hotel 1 way . Professional, bilingual Tour Guide • Assistant Guide (for groups of 9 or more people) • Collection from hotel • Return transportation;bus to kilometre 82 and train back (Backpacker cerrojo service) and bus. • Collection from train station (on day 4th) • Water (only for first 4 hours of trek, then we will provide you with drinking -previously boiled- water). • Entrance fee to Inca Trail and Machu Picchu • 3 breakfasts, 3 lunches, 3 afternoon snacks, 3 dinners and various snacks to be eaten throughout the day • Dining tent with tables and chairs • Cook • 2-man tent . Sleeping mattress • Porters (they carry cooking and camping equipment) • Bus trip from Machu Picchu down to Aguas Calientes • Oxygen bottle • First Aid kit. Vegetarian food on request at no extra cost! What you need to take: • Original passport (and *International Student card (ISIC) if applicable) • Travel Insurance is essential • Sleeping bag (not included but can be hired from us) • Walking boots • Waterproof jacket/rain poncho • Warm jacket • Hat and gloves • T-shirts • Comfortable trousers • Sun hat • Sun protection cream (factor 35 recommended) • Insect repellent • Water (only until lunch time on day 1) • Toiletries • Personal medication • Camera and films • Torch with spare batteries (headlamps are useful) *To qualify as a student, it is necessary to have a valid ISIC card Optional items to take: • Shorts • Walking stick (with rubber tip) • Plasters and bandages • Sandals • Extra money • Bathing suit (for hot springs in Aguas Calientes) Optional services Not included. • Hire of sleeping bag - 5 seasons ($20) (can be hired from us) • Walking stick -single- ($8). (can be hired from us) • Inflateable mattress ($15) • 1 porter $100 (can be shared between 2 people). • Half porter up to 7 kilos*** ($50) for new bookings from the 7th April. • If you require an extra porter or a half porter, please advise us when filling in booking form. • Single tent suplement $25 Prices Fully shared bronce service Inca Trail to Machu Picchu student NUMBER OF PEOPLE 2 up to 16 people With ISIC CARD 4 Day/3 Night 430.00 410-00 * Prices For a Person in US Dollars E: 7 kilos including sleeping bag and mat's weigh (aprox. 3.5 kilos ** Tips (optional) for porters, cooks or guides are NOT included in price. *Prices are subject to change e.i if other official fees increase, etc. http://www.incalandadventures.com/terms-conditions.html Expected Weather in Cusco and on the Inca Trail In Cusco dry season starts in April to October, the days are usually sunny and hot but temperatures drop abruptly after 4-5 pm until 7-8 am. Weather is very changeable from November to March and heavy rains are expected being the wettest month December to March although is not as cold as it is in the dry season. • Please note: Temperatures for your reference were taken at 3400 meters and change depending on the altitude (higher altitude = colder) Also note that it could be wet on the 3rd and 4 day of the Inca Trail (cloud/wet forest regions). Available Departure Dates: 1 the December de 2007 We strongly recommend that you make your trek booking as soon as possible. So far we have been able to obtain trek permits for ALL of our clients and have not had to cancel any trek bookings. Train included in all tours is the Cerrojo backpacker (to Ollanta) Train times will only be confirmed once full amount of tour is paid. The earliest train you could take is the 13:37pm and being the 9:20pm the last train. Incas journey adventure will organize the transport back to Cusco (by taxi or by bus). Please Note: train times are subject to change depending on Peru rail timestable and availability.If organized in advance, the train can be upgraded to Visatadome (larger windows than the backpaker cerrojo train) for an increased price. Trekking Tips Can You Handle It? If you can walk, you can hike, but start with beginner-rated trails of a mile or less and then work your way up to longer, more difficult hikes. You can usually find a sign at the trailhead that lists the length of the route; remember, though, that the posted mileage is typically one-way, so gauge your time and effort accordingly. Gear Up Everyone needs a day pack; choose one with multiple pockets, padded shoulder straps, and large zipper closure. And make sure it's the right size: When properly adjusted, the base should sit on your hips and the top should be at least one hand-width below the base of your neck. Footwear designed specifically for hiking offers better support and traction. Choose a pair that's a half-size larger than your street shoes to allow for some swelling as you walk and to accommodate heavier hiking socks. Wear thick wool or synthetic blend socks designed to wick moisture away from the feet, as wet feet is the primary cause of blisters. Some things to keep in your day pack: first-aid kit; water bottle; Swiss Army knife; topographic map; compass; space blanket; and sweater. Equipments High quality trekking gear is difficult, if not impossible, to buy in India, so check the equipment list before leaving home. Please bring all your equipment with you as it is not uncommon for unaccompanied gear to get lost en route. A list of the essential equipment you will require for an average India Insight Tours trek is given below. If you plan to do any climbing, you will have to supplement this equipment. Please sort out and divide your trekking equipment into three categories: 1.to wear on the trail 2.to carry in the day pack 3.to pack in the duffel bag You will not have access to your duffel bag once you leave camp in the morning, as it will be carried by pack ponies or porters. Therefore, you must anticipate all your daytime needs and carry these items in your day pack. Your day pack should be large enough to accommodate your water bottle. personal first aid kit, sun cream, sweater or down jacket, rain parka and lunch box. Your duffel bag should not weigh more than 30 lb. (20 kg). If you have heavy equipment such as special cameras or scientific equipment, additional ponies or porters will have to be hired and you will be charged for this extra service. Avoid blisters • • Custom boots are surely a plus • • Make your socks fit your feet softly? • • Socks should wick moisture away from your skin. Are they wool or synthetic, rather than cotton? • • Try wearing a liner sock that also wicks sweat. • • Apply a preventive pad of moleskin or a layer of tincture of benzoin compound to blister hot spots before trouble starts. • • Take your boots off during rest breaks and allow your feet to cool and dry. • • Wet feet are definitely blister prone. Try an antiperspirant on your feet. An aerosol works best because powder tends to cake, adding to the risk of a blister. How to Thaw cold feet Swing your leg forcefully back and forth, like a pendulum. Inertia will force the blood to the tips of your toes. Dehydration The basic rule of thumb is to start a walk having had 16 oz. of water (a pint or half liter), then replenishing with a cup of water every 15-20 minutes. That is about a water bottle-full an hour, about a half liter or pint. End your walk with a big glass of water. That will prevent dehydration - losing too much fluid from your body. New guidelines in 2003 tell distance walkers and runners to drink as soon as thirsty. Signs of dehydration: Dry mouth, fatigue, dizziness, stomach ache, back pain, headache, irritability, decreased urination. The symptoms of dehydration: nausea, cramping, lightheadedness and confusion. Drinking and Walking Exercise such as walking causes the metabolism to rise and body water to be lost through increased respiration and sweat. Walkers should drink a large glass of water an hour before walking, then drink about a cup of water every mile. When you finish walking, drink a glass of water. Guidelines for the marathon and half-marathon now say to "drink when thirsty" rather than pushing water, in order to prevent hyponatremia - drinking too much with replacing electrolytes. Hydration Guidelines for Walkers Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route. Along the walk, drink water at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course. At the end of the walk, drink a large glass of water. Sports Drinks Sports drinks often are offered. You will generally not need a sports drink if you are walking for an hour or less. For longer walks, enjoy some sports drink after the first half hour. Plain Water: For walks of an hour or less, plain water is the best drink. • Add Salt: When your walk is going to be longer than an hour, a sports drink or salty foods such as pretzels can help with water absorption in the body as well as replacement of salt and energy. • Drink Before You Walk: Prepare for your walk by drinking a tall glass of water (17 ounces or 500 mL) 2 hours before your walk. This will allow time for any extra to pass through you body before you hit the trail. Salt Before a Long Walk: Before long walks, have a bit of extra salt with your meal or snack so you will have enough sodium to stay in balance. • Plan for More Water: Carry water with you or plan for water stops along the route where you will be able to get a full drink of a cup of water every 20 minutes. • A water fountain may not be able to deliver enough water for you to get a full cup. • Drink When Thirsty: Older guidelines said to drink before you are thirsty, but new guidelines by USATF in 2003 for long distance runners and walkers say to use thirst as a guide and to drink when thirsty. • Drinking When Sweating: If you are sweating more than usual, drink more than usual. • High Altitude: You lose even more fluids at high altitudes, in heat and low humidity and need to drink more than usual. Again, let thirst be your guide and drink as soon as thirsty. • Flavor Your Water: Make your water taste good so you will want to drink more. Add a squirt of lemon and keep it cool. • Drinking After Your Walk: After your walk, end with another tall drink of water. After a long walk, do not overdo on plain water, use sports drink and/or salty foods to replenish salts as well . •s Signs of Dehydration • • nausea after exercise • • dark yellow urine or no urine • • dry, sticky mouth • • dry eyes What Walkers Shouldn't Drink • Do not drink water from a lake or stream unless you filter or purify it. In many places there are nasty parasites such as Giardia lamblia and Cryptosporidium in the unspoiled mountain streams -because they are in the local squirrels and other animals. • Do not drink sodas, juices, or carbonated beverages during the walk. Gas, belching, and stomach cramping can result. Save these for after the walk. • Do not drink milk or drinks that contain milk(lattes, cappucchino, chai tea, shakes, etc.) Many people are lactose-intolerant and can experience effects such as nausea, gas, bloating and diarrhea. They may not realize they are lactose-intolerant until they take up exercising, which enhances the effects they may not have noticed sitting at home. See Sensitive Subjects for more information on http://walking.about http://walking.about.com/cs/med/a/sensnausea.htmstomach upsets.com/cs/med/a/sensstools.htm and • Do not drink coffee, tea, or other drinks with caffeine. Caffeine is a diuretic and removes water from your body, making you need to urinate more frequently http://walking.about.com/od/seniors/a/sensincont.htm Caffeine: Avoid caffeinated beverages before your walk, they cause you to lose fluid, making you thirstier as well as making you take inconvenient stops along the way. It can also loosen the stools http://walking.about.com/cs/med/a/sensstools.htm and cause unpleasantness when out on a walk with few available restrooms http://walking.about.com/od/medfirstaid/a/senstoilet.htm If you need some caffeine to get moving in the morning, limit yourself to the smallest possible amount before walking. • Do not drink alcoholic beverages. Alcohol also dehydrates the body. After the walk, a nice cold beer may seem perfect, but start with a large glass of water. Do not drink alcohol the evening before a long walk. When walking long distance for several days, avoid alcoholic beverages completely. Walking Mistakes • 1.Overstriding • 2: Wrong Shoes • 3: Flapping, Slapping Feet • 4: No Arm Motion • 5. Chicken Winging • 6. Head Down • 7. Leaning • 8. Wrong Clothes • 9. Not Drinking • 10. Overtraining How to Walk - Walking Stride Avoid overstriding - taking longer steps to increase speed. This is potentially harmful and is inefficient. Take more, smaller steps rather than lengthening your stride. Your stride should be longer behind your body, where your toe is pushing off, rather than out in front of your body. Your forward leg has no power, while your back leg is what is driving you forward. Getting the full power out of the push from the back leg as it rolls from heel to toe is the key to powerful, efficient walking. Fast walkers train themselves to increase the number of steps they take per second and to get full use out of the back part of the stride. Above: The stick walker on the left is overstriding, on the right is better. How to Walk - Warm-up Start out at a slow, easy pace for each walking session. Allow your muscles to warm up before you stretch, add speed or hills. Warm up for 5 minutes at this easy pace. How to Walk - Stretching Routine Stretching will add flexibility and can make your walking more comfortable. Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down. Find an upright pole or fence or wall that will support you for leaning into on some stretches. Stretches and Mobility Exercises for Walkers Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times. Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times. Hip Stretch: Stand up, take a half-step back with the right foot. Bend your left knee and shift your weight back to your right hip. While keeping the right leg straight, bend forward more and reach further down your right leg. Hold for 15-30 seconds. Switch sides. Quadiceps Stretch: Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch. Calf Stretch: Stand an arm's-length from the wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg. Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs. Leg Extensions: Adventure for life time inca trail !!