info trek training

Info Trek is a leading provider of corporate technology training in Malaysia. With more than 20 years of training and development experience, we bring learning to everyone who seeks to better themselves be it enterprise training courses, or individual professionals and enthusiasts. Our core business is built on training and nurturing learners to instill them with the ability to go beyond their limits; arming them with knowledge to keep up with the fast-paced corporate world.

Our organization believes in striving to deliver better services with new methods, embracing new technology and mediums to deliver efficient and innovative results.

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Info Trek is a leading provider of corporate technology training in Malaysia. With more than 20 years of training and development experience, we bring learning to everyone who seeks to better themselves be it enterprise training courses, or individual professionals and enthusiasts.

Our core business is built on training and nurturing learners to instill them with the ability to go beyond their limits; arming them with knowledge to keep up with the fast-paced corporate world. We live to learn, work to build innovations, and our organization believes in striving better service delivery with new methods, embracing new technology and mediums to deliver efficient and innovative results.

Kuala Lumpur Branch

George town branch, courses offered by info trek.

PRINCE2® 7 Foundation

By the end of this engaging course, you’ll not only grasp the core concepts of the PRINCE2® method but also become proficient in monitoring projects within the boundaries of a well-defined project plan.

• Price RM5300
• Start Date Inquire Now
• Duration 3 Days

Blockchain Course

Blockchain course is offered by Info Trek. Info Trek is a leading provider of corporate technology training in Malaysia. With more than 20 years of training and development experience, we bring learning to everyone who seeks to better themselves be it enterprise training courses.

• Price Inquire Now
• Duration Please Enquire

PMP Exam Preparation Course

The PMP® certification offers recognition to Practitioners who are starting a career or involved in project management as well as Project managers or Team Members who wish to demonstrate their project management knowledge and skills.

• Duration 5 Days

Financial Modeling Using Excel

Upon completion of this program, participants should be able to understanding of a spreadsheet ad its benefits, Equip with essential skills of effectively utilizing spreadsheet software in a day-to-day business environment, Be an Excel power-user with the aim of reducing non-value adding tasks.

• Duration 2 Days

ISTQB Certified Tester AI Testing (CT-AI)

Advance your career in the AI field with the ISTQB® AI Testing (CT-AI) certification, and extend your understanding of artificial intelligence and/or deep (machine) learning, most specifically testing AI-based systems and using AI in testing.

• Duration 4 Days

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How to prepare for your trekking adventure: our 10-step training guide

UPDATED: This blog was originally published on February 18, 2015. 

Sure, you can turn up at the foot of Mt Kilimanjaro with nothing but a song in your heart and a pocket full of dreams. But you’re going to be in for a bit of a shock.

Without at least some pre-trip training, or a good basic level of fitness, trekking is hard work. Let’s be real – it’s hard work anyway. The toll for a great trek is paid in sweat. Sore calves and aching quads are badges of honour, with blisters and lost toenails marks of pride.

But in return, you get some of the most untouched, pristine and jaw-dropping scenery on the planet. And you know what? The more you train for your epic hike, the easier it’ll be.

Photo by Kieran Wallace

And you don’t have to be an Iron Woman/Man to climb to Everest Basecamp or reach the top of Mt Toubkal . Far from it. Trekking is available to anyone; you just have to be sensible and work a bit for it. Here are a few of our top prep tips for your upcoming trek:

1. Start walking now (it’s never too early to start training)

This may seem like the most obvious step to start with (pardon the pun), but you’d be surprised how many people don’t do it. The best way to prepare for a really long walk? Do some really long walks. You should start with small-ish distances and work up to the length you’ll be trekking on your trip. When you start your training, leave a day in between each walk to let your body recover. But as your body gets fitter, try to do back-to-back sessions each day – it’ll help build your stamina for the relentless nature of a ten-day trek, where you won’t have the luxury of rest days. Ideally, you want to be able to walk 4-6 hours – comfortably – before you leave.

CHECK OUT OUR RANGE OF SMALL GROUP HIKING ADVENTURES HERE

2. Make leg-based cardio part of your routine…

As well as doing long walks, you should also work some leg-based cardio into your daily routine. Cycling is awesome for building up muscle in your legs, but soccer, football, squash and swimming are all great too. If you’re more into gym workouts, mix up your spin classes or cycling bursts with squats and lunges (the more weight, the better).

3. …and take the stairs every chance you get

Photo by Patrick O’Neill

Stair climbing is also a good one for building up calves and quads, so take the stairs instead of the lift or escalator when you’re at work or the train station.

RELATED: WHAT I WISH I KNEW BEFORE TREKKING EVEREST BASE CAMP

4. Make sure you’re walking properly

You’ve been doing it since you were around one year old, but it’s super important to monitor how you’re walking and if you’re doing it correctly. Make sure you’re hitting the ground with your heel first, then rolling onto your toe, which propels you onto the next step (this will help reduce the risk of shin splints and tendon pulls – ouch). Walk with your head up, eyes forward and shoulders level.

5. Mix up your training terrain…

When you’re on your trek, it’s unlikely you’ll be walking on level footpaths and roads, so avoid training solely on level footpaths and roads. Instead, try to train on surfaces that will be similar to the trails on the trek. If you’re heading to Everest or Kili, aim to train on steep, rocky terrain and loose shale; if it’s Kokoda , try to find muddy paths. It’s really important you prepare your feet, ankles and knees for the stress they’ll experience on the trip.

RELATED: WHAT’S REALLY LIKE TO TREK THE INCA TRAIL

6. …and walk in all types of weather

It’s also unlikely you’ll get ten straight days of perfect weather on your trek, so prepare yourself for all conditions by walking in cold, windy, rainy, warm and humid conditions (where possible, of course!).

7. Try using walking poles

When you’re navigating Kili’s gravel trails or lumbering down Dead Woman’s Pass on the Inca Trail , walking poles will become your two new best friends. They take the pressure off your knees on the downs, and give you extra support on the ups. Incorporate poles into your training sessions so you get used to walking with them.

RELATED: TREKKING TO MACHU PICCHU? HERE’S YOUR ULTIMATE PACKING GUIDE

8. Train with a backpack

On almost all of our trekking trips, you won’t be carrying your main pack, but you will need to carry a small daypack, packed with essentials like your camera, snacks, sunscreen, water and wet-weather gear. So with all your days/weeks/months of training, make sure you’re challenging yourself with a weighted bag. If you really want to push it, pack your bag with a few extras, so it’s a little heavier than what you’re planning to hike with on the trip – it’ll make the eventual trek feel like a walk in the park (chortle).

9. Keep the tank fuelled

Photo by Miguel Gutierrez

It’s SO important you’re stocked with enough water and food during a trek (hydration is key!). Nuts, dried fruit, muesli bars and chocolate are all good, quick sources of energy and protein; keep a selection of these healthy snacks in your daypack. Also, bring along a reusable canteen;  alpine streams are usually a great source of fresh water, but our guides provide boiled (and cooled) water daily throughout your trek. While you’re in training-mode, try to eat and drink ‘on the go’ as much as you can, so your body can get used to digesting during strenuous exercise.

RELATED: WE ASK A LEADER WHICH ROUTE TO TAKE UP MT KILIMANJARO

10. Invest in a good pair of shoes

Your feet are your most crucial body part on a trek, and it doesn’t take much to keep them in toe-tappingly tip-top shape. First, invest in a pair of good-quality, water-resistant hiking boots; you want plenty of support and ventilation too. Then, wear them in. How do you do this? Wear ‘em everywhere. On your training runs, on walks to the shops, to work, to formal events (well, maybe not). You get the idea though; by wearing them in as much as possible in the weeks and months leading up to the trek, it’ll help avoid blisters, bunions and lost toenails. Then, stock up on a few pairs of really good hiking socks (preferably a wool/nylon blend), that will wick moisture and keep your feet dry. If you want to get a bit crazy, wear two pairs while walking to minimise your chance of blisters.

Ready and raring to go? Step right this way to pick your next small group trekking adventure with Intrepid.

Feature photo by Miguel Gutierrez.

Feeling inspired?

James Shackell

I was born in 1987 and aged from there. I like the sound of pop-rocks and dislike the sound of styrofoam. The length of my forearm is approximately the same as the length of my shin. My favourite Beatle is Ringo. I believe that junk food tastes so good because it’s bad for you and that your parents did the best job they knew how to do. If Johnny Cash wrote a song about my travels it would be called ‘I’ve been to several places but still have many other destinations on my to-do list, man’. Sometimes I have trouble finishing sen

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Why travel with us

Award Winning Adventures

Enhancing your journey with authentic experiences, genuine cultural exchange and real exploration are the focal points on all of our adventures. In 2019, we were crowned by our peers as the best in adventure travel at The Travel Awards in Sydney.

Thoughtful Travel

Our vision is to leave the world a better place by following our sustainable active outdoor travel charter . All our adventures are 100% carbon offset and our Regenerative 2030 Project aims to integrate ‘regenerative’ projects into every one of our global operations by 2030.

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 When you book one of our adventures, you will receive quality services at the best prices with plenty of inclusions. There are no hidden costs, single travellers don’t pay more and you’ll enjoy many ‘extra touches’ that ensure your holiday is excellent value for money.

Trek Training Guide

Getting fit for your trek.

Do you have a trek on your bucket list but are unsure if you body or mind can cope? We hear you! Sometimes a trekking holiday can seem daunting, particularly if you’ve never been trekking before or want to embark on a more challenging trek. But don't let training put you off from having an incredible adventure! 

With the right training and preparation, you will be well on your way to being fit for your trek and may achieve more than you think. 

"Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did do."

- Mark Twain 

The more training and preparation you do prior to your trek, the more you will get out of it. You'll be better able to focus on the scenery, culture, immersion in nature and getting to know your fellow trekkers. Here are some guidelines to follow to help you prepare for your upcoming trek.

"According to our to our post trip survey, a whopping 93% of World Expeditions trekkers said they were fit enough for their trek."

However, some said they were ‘just’ fit enough and wished they had done more training, specifically walking with a pack, more hill or stair walking and more lower body strength training. We recommend you do a range of exercises to prepare for your trek and in particular activities that you enjoy to help you stay motivated. It is also important you do some outdoor trek training, rather than just walking on flat surfaces. You need to train your body to walk on varying, undulating terrain, often with a pack weighted from 8-15kg. This type of preparation will allow you to be better prepared for your walk, and make the experience less strenuous and more enjoyable. Here’s some sound advice from high altitude mountaineer Soren Kruse Ledet, one of our most experienced mountaineering guides.

"The fitter you are the better. Mix it up to make it fun. 3 days on, 1 day off. Bike riding, jogging, stairs in the local park, rowing machine and swimming; anything that will improve your endurance. Of course nothing beats bush walking with a heavy pack – up the hill and down the hill. Repeat."

To help you on your path to training, we have broken down our suggested training using our trip grading system. Our trekking holidays are graded on a scale from 3-7, with grade 3 being introductory trekking and grade 7 being challenging.

Our introductory treks are design with the first time trekker in mind. They involve trekking for up to five to six hours a day at a slow and steady pace. Even though they are called ‘introductory’ trips, they are not necessarily easy trips and you will need a reasonable level of fitness and good health. Trekking holidays rarely include completely flat terrain and there will usually be some long steep ascents and potentially some rough terrain to cover depending on the trip. 

Suggested Training  

We recommend 30 minutes of aerobic exercise, three times a week. Hill or stair walking with a daypack in variable weather conditions is also recommended at least once a week. 

Staff Tip: 

"Stairs is the absolute best conditioning for mountains – either running or walking up and down. Strange as it may sound, I also think swimming benefits by building the lungs and increasing your ability get more oxygen in, especially beneficial for thin air environments. If it’s a lot of flat walking then best to train with some longer walks to get your feet used to your boots, and also to work out a sock mix that avoids blisters."

Recommended Introductory Treks: 

Classic Inca Trail - Peru (11 days) Sapa Trek – Vietnam (7 days) Hawaii Hiking the Aloha Isles – USA (14 days)

Grade 4: A combination of moderate and introductory walking 

These trips have a combination of introductory to moderate walking in remote areas. On some days you will be walking up to 6 hours a day and other days may involve more moderate walking, with early morning departures or steep ascents. Depending on the trip, you may need to carry a daypack around 7kg or a full pack of around 15kgs. 

Suggested Training 

We recommend 45 minutes of aerobic type exercise, three to four times a week. Hill or stair walking with a pack in variable weather conditions is also recommended. 

"For my Great Wall of China trek I did one high intensity one hour soccer training session each week and played a soccer game on the weekend. I also tried to include a 3-4 hour bush walk most weekends carrying a daypack and walked wherever I could during the week (to public transport and in my lunch breaks). For recovery, I did either a yoga class or gentle swim. If I were to train for the Great Wall again, I would do more stairs and increase the weight of my pack."

- Ayla R (World Expeditions, Sydney Office) 

Recommended Introductory to Moderate Treks: 

Annapurna Machapuchare – Nepal (13 days) Mongolian Panorama – Mongolia (18 days) Yunnan Meili Trek – China (15 days)

These adventures involve trekking or walking for up to 6 or 7 hours a day at a steady pace. You will need a good level of fitness and must be in good health. Some treks may require you to carry a full pack around 15kg and others you need to only carry a daypack (around 7kg) while your other gear is transported by other means from day to day. You should also be prepared for walking in potentially variable weather conditions. Though the cold and wet should not be a factor with the right gear and attitude! 

Suggested Training Do 

45 minutes of aerobic type exercise, three to four times a week. Hill or stair walking with a pack in variable weather conditions is also recommended depending upon the activity you plan to undertake. 

Staff Tips: 

"I trained for my Ultimate Annapurna trek with many bushwalks/hikes, building up distance and length of the walks as I trained. I was also doing my usual boot camp training 3-4 mornings a week. If I were to do the trip again, I would train with my daypack, adding weight of about 10kg to the bag so that I can get used to that feeling of walking with a weighted pack before the trip."   - Ashley H (World Expeditions, Sydney Office) 

"Fill your backpack with clothes and a couple of water bottles so it weighs approximately 7 kgs and hit the hills, stairs, the local park, anywhere you can walk which has a gradient in places that will help strengthen your legs. Remember it is just as important training going down as it is up as we use different muscles for each."

- Heather Hawkins (Marathon Runner and Adventurer - Heather walked the 1700km Great Himalaya Trail with World Expeditions in 2016) 

Recommended Moderate Treks: 

Everest Base Camp & Kala Pattar – Nepal (17 days) Ultimate Annapurna Dhaulagiri – Nepal (16 days) Paine & Fitz Roy Trek – Argentina, Patagonia & Chile (15 days) 

Grade 6: Moderate trekking with several challenging stages  

Our grade 6 trips involve a combination of the ‘Moderate’ and ‘Challenging’ levels. The emphasis is on moderate activity with several challenging stages. These trips can involve more physical challenges such as tougher terrain, harsh conditions or high ascents. Self-guided adventures rated moderate to challenging involve carrying a full pack around up to 20kg and therefore we recommend more trek training with a weighted pack. 

One hour of aerobic type exercise, four times a week. Hill or stair walking with a pack in variable weather conditions is also highly recommended. 

"I trained for Gokyo Lakes & Renjo La by incorporating stair runs into my usual running schedule of 2-3 x 30-45 min runs a week. I also stuck with my strength training class 1 x day a week. The stair runs were by far the most important and beneficial in hindsight. I worked up to 12 sets of the big stairs , though I could only do 3-4 sets at the beginning. My lungs felt super strong which was important to me as an asthmatic about to test my lungs at altitude. If I were to do it again, I’d also add walking up stairs with a 7-10kg pack on as I think this would have developed my leg and core strength better."

– Sarah H (World Expeditions, Sydney Office) 

Recommended Moderate Treks: Kilimanjaro: Shira Route – Tanzania (10 days) Gokyo & the Renjo La – Nepal (17 days) Huayhuash Circuit – Peru (19 days)

These adventures involve trekking in remote areas for up to 8 to 10 hours a day, possibly more. With remoteness comes potential to encounter variable weather conditions. You will need an excellent level of fitness and for some of our treks will need to be prepared to carry a full pack weighing up to 20kg. 

One hour of aerobic type exercise, four times a week. Hill walking with a pack in variable weather conditions is also a must. 

“I prepare myself primarily by writing up training plans in my diary and sticking with them. I love ticking milestones off and recording kilometres and making comments as I go. I give myself plenty of time to prepare and I love mixing things up by adding swimming and core strengthening exercises to my runs, and choosing new locations to train in.” 

– Heather Hawkins (Marathon Runner and Adventurer) 

Recommended Challenging Treks: 

Bhutan Snowman Trek – Bhutan (27 days)   Everest High Passes – Nepal (22 days) John Muir Trail – USA (23 days)

There are many factors that contribute to our grading system including the length of the trip, terrain, altitude and weather conditions. These grading factors do not take into account personal abilities or experience, so if you have any queries relating to your fitness do not hesitate to call your local office. And to finish, as Heather Hawkins once said… 

"I’d say ‘do it!’ Go ahead and write down your dreams, make plans to achieve them, and put them into play. Prepare yourself, trust yourself, dare to be bold and push the boundaries. Life is so short and we need to colour it with as much adventure, joy and amazing experiences as we can. Get out there, and take your friends and family with you!"

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