However sticking to your resolution throughout the year can be tough as the day to day routine catches up with us and our motivation wanes.  Here are five tips to help you stick to your resolution and get the most from the outdoors.

1.  Set an objective

“I’m going to get outdoors more in 2013” may sound motivational but it’s very vague and not having a set objective makes it difficult for you to feel good about progress and it’s easier to put off doing something about it.

When setting an objective be realistic.  With the best will in the world it’s unlikely you’ll climb Ulvetanna within the next 12 months if you’ve never climbed before.  Think about your current activity level and set something that’s challenging but achievable.  It could be as simple as buying a pedometer and challenging yourself to walk 200 miles over the weekends of 2013.

Write your objective down and put it somewhere prominent and remind yourself of the saying: ‘What gets measured gets done.’

2.  Buddy Up

Trying to achieve your objectives on your own can be difficult which is why having a joint resolution with a friend can help you stay motivated and focussed.  You could also join a group such as The Ramblers, or a local group for your particular sport – a quick internet search will find your nearest group.

Joining a group will widen your social circle, help you achieve things that may not have been possible on your own and build your confidence in the outdoors.

3.  Remember the benefits

Why go to a stuffy gym or laze in front of the TV when there’s a whole world out there waiting to be explored!  Enjoying the outdoors is mind blowing in what it gives you – it’s generally free, you’ll get fit and in great shape, and it’ll put you in a positive frame of mind.

So when you’re thinking of what to do on an evening or weekend remind yourself about what getting outdoors gives you in return for just a little bit of effort.

4.  Get inspired

There’s nothing like looking at the achievements of somebody else and saying “Wow!” to help get you motivated.  You may not be able to reach the same standard as our athletes in 2013 but they’re great inspiration to help you get outdoors and live for adventure.  Here are just a couple of their activities in 2012:

Leo Houlding set off to climb Ulvetanna on Antarctica

Karen Darke won a silver medal in the Paralympics

Steve Birkinshaw won the gruelling 200 mile Dragon’s Back Race

Philippe Gatta completed the Gobi and Atacama desert races

Mick Fowler climbed Shiva in India

The achievements of others can be good motivation and will help you keep your own ambitions in perspective.

5.  Buy the right kit

Being cold and wet can turn an inspiring hike or adrenaline fuelled bike ride in to a miserable experience that saps your motivation.  Keep yourself protected with our great range of outdoor clothing which comes with the Berghaus Product Guarantee so you can be safe in the knowledge that your kit will not only perform but will last as well.

We hope these tips help you get outdoors and live for adventure in 2013.

If you have any you think we’ve missed then please leave a comment below…

Berghaus Store

For outdoor clothing from Berghaus including men’s waterproof jackets, women’s rucksacks and more then please visit our online store.
You can find a wide range of gear for climbing, hill walking, mountain biking and other activities.

Skydiving
Anniken Binz, international Base jumper

“Skydiving was the route into base jumping for me and I love it: the adrenaline rush and the beauty of drifting against the sunset. It puts the everyday problems of life into perspective. “It’s a time-consuming and expensive sport, though, so give that some thought beforehand. I recommend finding an “accelerated free fall” course, rather than “static line” training. It’s safe and easy, and you get to experience solo free fall much sooner. Ideally, find a course outside the UK, so you’re not at the whim of the weather. I really like Skydive Spain (www.skydivespain.com), a dropzone outside Seville: conditions are calm and the plane goes a little higher so you get more airtime. Lots of Brits go, the people who run it are nice and it’s cheap to get there – you can fly into Málaga.
“For somewhere more exotic, I recommend Skydive Venezuela (skydivevenezuela.com) at Higuerote, east of the capital Caracas. You can take a small plane and drop onto an idyllic Caribbean island, then head straight off for a swim!”

Climbing
Leah Crane, 2009 British bouldering champion

“I love the sense of achievement I get from climbing, especially from bouldering, which essentially is free-climbing [without ropes]. It’s the mental challenge of getting to the top – hopefully before the next guy!
“Google your local climbing wall and sign up for an adult induction course – usually £25 or so for two hours. Ideally, choose a centre where you can try both bouldering and climbing: rope-climbing is about endurance; bouldering tends to suit a more muscular build. But don’t assume you can only climb if you’re super-athletic. Patience and technique will get you there.
“Outdoor climbing is a different challenge: when you start, hire a fully insured instructor from your local climbing wall or the internet to take you out. The Peak District is great for novices (www.peakdistrict-rockclimbing.co.uk): I take newbies to Burbage Edge where there is great beginner bouldering on the south side, and rope climbing to the north. Your first foreign trip should definitely be Fontainebleau (www.bleau.info), outside Paris, which is set in magic woodlands, like something out of The Lord of the Rings. Go with friends, book a gîte, and prepare for hundreds of routes, from stupidly easy to insanely hard. It’s awesome.”

Sea-kayaking
Karen Darke, kayaker, sit-skier and hand-cyclist

“I first kayaked in the Hebrides. We happened across a sea-kayaking symposium in North Uist and paddled out to the Monarch Islands, an out-of-this-world place, draped in seals. I was hooked: the feeling of wilderness is very like the one I used to get from climbing.
“It’s a good sport if you’re not super-fit: you can build up from gentler coastal routes. Most cities have a club and even if it’s made up of mainly river canoeists, you can pick up the basic skills. Then head for one of the recognised sea-kayaking centres: good ones include Skyak (www.skyakadventures.com), on the Isle of Skye, and Sea Kayaking UK on Anglesey (www.seakayakinguk.com). Both offer beginner courses – typically two days for around £120.
“Once you get going, try to attend a symposium, which is a big annual kayak gathering where you can get group coaching and try out different boats before you buy. There’s one in Anglesey, another at the Uist Outdoor Centre (www.uistoutdoorcentre.co.uk). Another option is to learn in the Med. A great event for novices is Bibionekayak (www.bibionekayak.com), a symposium that takes place near Venice in June, where you paddle on a beautiful lagoon and can join the Vogalonga, a 48-kilometre (30-mile) regatta on the Venice canals. I’ll never forget that.”

Adventure racing
Brent Edwards, Team Orion

“What I love about adventure racing is you get to travel – and race – through some of the most remote and spectacular landscapes on the planet: high mountains, remote gorges, you name it. The buzz of racing in a team is unique in endurance sports, but the main appeal for me is it’s just so damn hard! Completing a race is an awesome feeling.
“Newcomers don’t have to be extremely fit, but a bit of experience in running, biking and maybe kayaking will make things easier, and somebody on your team needs to be good at navigation, because that’s key. Google a local club – there are plenty around – or just form a team with your mates and have a go. The website www.sleepmonsters.com is a great resource, with an events calendar, training tips, the lot.
“Train by planning some fun missions with your team, then seek out a nearby race that’s aimed at beginners: they are usually six hours or less – as opposed to three to 10 days, non-stop, on expedition races! Perhaps my favourite event is the XPD in Australia (www.xpd.com.au). It’s expedition length, goes into some amazing terrain, but caters for recreational teams as well as serious athletes, because you can take as long as you need to finish.”

Adventure sports: The essential kit
For sports such as climbing and mountain biking, you need fast-drying, super-breathable clothing. Our Technical Fit Tee is the ideal base layer – high wicking with exclusive silver ion technology to combat odour. There are short-sleeved and long-sleeved versions. For the mountains, Men’s Baffin Island jacket is unbeatable: great all-round weather protection, including total protection from the wind, thanks to the GORE-TEX® WINDSTOPPER fabric.

What about a bag to store your stuff? Mountain biking, adventure racing and other adrenaline sports demand a light, easy carrier, and our Octans 25 Rucksack does the job brilliantly. The comfortable and sturdy backsystem with airflow channel is ideal for fast-moving activities over rough terrain. There’s also several multi-purpose pockets for storing all your essentials

Visit our Athletes page to find out more about our athletes or leave a comment if you’ve tried any of the activities above.

The benefits
Research shows that the risk of heart attack and coronary disease can be halved by regular walking; it also lowers blood pressure, cuts the risk of strokes by 40% and hip fracture by half. A brisk 20-minute walk can cut harmful fats in the bloodstream by a quarter. You will also sleep better – one hour longer on average – and reduce your susceptibility to depression thanks to both exposure to natural light and the release of serotonin, a feel-good chemical in your brain, which according to experts trigger a sense of well-being.

Now for the really important bit: walking is excellent in the battle of the bulge. A four-hour walk in flattish country burns around 860 calories, while a seven-hour hike in the hills will likely more than double that, using up about 2,000 calories. Remember to consume about two-thirds of those lost calories during your walk, via lunch and snacks, to give you the energy to keep going.

The routes
Now you need ideas for where to go, whether as part of an organised walking group or on your own…

Join a guided walk Organised walks are a great way to get started.
• Consider hooking up with the Ramblers: there’s a walk-finder on its website (www.ramblers.org.uk) listing hundreds of guided hikes weekly, and you’re welcome to try a couple before joining your local group.
• You could also tap into one of 500 “Walking for Health” groups across the UK. This is a government-backed initiative that encourages people to stride out for fitness – details and contacts at www.whi.org.uk.
• In the UK, most of our National Parks (www.nationalparks.gov.uk) and Areas of Outstanding Natural Beauty (www.aonb.org.uk) also organise guided walks, and many also have routes to download and follow independently. The National Trust (www.nationaltrust.org.uk) also runs a walks programme.

Do it independently Stride out on your own with an easy-to follow route.
• The monthly magazines for walkers, Country Walking (for shorter rambles) and Trail (for tougher, upland hikes) both feature detailed routes, also available online free or for a fee from websites such as Outdoors Magic (www.outdoorsmagic.com) or Live for the Outdoors (www.livefortheoutdoors.com).
• Or try one of the many guidebooks published by the AA (www.theaa.com/shop), Sigma (www.sigmapress.co.uk) and Cicerone (www.cicerone.co.uk). The latter also publishes excellent guides to European walking regions, as does Sunflower (www.sunflowerbooks.co.uk). Perhaps the best investment of all is to purchase your local Ordnance Survey Explorer map (www.ordnancesurvey.co.uk), designed expressly for walkers and ripe with the promise of do-it-yourself rambles right on your doorstep.

The regime
Let’s suppose you’re an occasional rambler, doing six miles every other week. To sharpen your fitness, you need to step up to three short, brisk walks weekly – aim to cover two miles in 30 minutes. To feel the benefit, you need to raise your heart rate and feel slightly out of breath.

After the first month, progress the exercise by including some hills and moving faster, walking 45 minutes and building up a sweat. By week nine, aim for one brisk daily walk – it could just be to the station, or round the park in your lunch hour. Regular walks, rather than occasional rambles, are the key to upping your fitness. And it beats a slog in an expensive gym any day.

The gear
Lightweight, breathable clothing is crucial when you’re working up a sweat. For women, our Calisto jacket is an all-round great choice: 40 years of design expertise have gone into creating its waterproof, breathable and durable AQ2 fabric. Team the Calisto with our Ortler pants, which are specially cut for women and suitable for all but the most extreme conditions. The right footwear is essential and it’s hard to beat the Explorer Trek, our great-value classic fell-walking boot, which features a support system to hold your foot snugly in place.

Have you recently discovered walking or are you an experienced hill walker?  Whatever your level of experience we’d love to hear your comments – just leave them below or become our fan on Facebook.

This long-dreamed project will take Grégoire Jacob across 6 countries and on the slopes of Europe’s most famous summits including Meije, Mont Blanc, Eiger, Jungfrau, Bernina, Marmolada, and Triglav.

Greg sees the crossing of the Alps as an ambitious and exciting challenge. In which he will trek over 2,200 kilometres.

The trek is due to finish on the 15 September after Greg has passed through France, Italy, Switzerland, Austria, and Slovenia

Greg is grateful for all the support he has received:

“My passion for the mountains, the training and planning I’ve gone through, and the support from my sponsors Berghaus, BlueDesert, CimAlp, and MBeng, allow me to turn my dream of Alpine crossing into reality.”

Nepal
Nepal has not only the loftiest mountains but also the most vibrant village culture of all the Himalayan nations, and recent political changes have ushered in an open-arms attitude to tourism. The range of hiking options is vast. Classic tea-house treks such as the Annapurna Circuit and Everest Base Camp route take up to three weeks; alternatively, go off the beaten track on the challenging Dhaulagiri Circuit with the option of climbing Dhampus’s 6,060-metre (19,882-feet) peak. Specialist Mountain Kingdoms (www.mountainkingdoms.com) offers everything from luxury lodge walks in the Annapurna foothills to expedition-grade treks featuring fixed-rope work – on Island Peak, for example. Or you can opt to arrange your own itinerary through the many trekking agents that throng Kathmandu. Lonely Planet’s guide to Trekking in the Nepal Himalaya (www.lonelyplanet.com) is a good starting point.

Swiss Alps
The Matterhorn, the Eiger, the Jungfrau, the Wetterhorn… hiking in the Swiss Alps is one dazzling mountain panorama after another. Serious trekkers can take in the lot on the Alpine Pass Route, which traverses the country from Liechtenstein to Lake Geneva. Or there’s the high altitude Haute Route glacier trek – Mountain Tracks (www.mountaintracks.co.uk) is one company offering this route as a guided trek. But you don’t have to go super-high for spectacular scenery: the Bernese Oberland has fantastic day-walking through summer meadows full of cowbells and wild flowers. A good base is Kandersteg, where the tourist office offers details of lots of routes (www.kandersteg.ch): don’t miss the walk to Oeschinensee, probably Switzerland’s most dazzling alpine lake (www.oeschinensee.ch).

New Zealand
Kiwis love walking so much they’ve even got their own word for it – “tramping”. They also have 14 national parks, nine official long-distance trails and a world-beating network of back-country huts, all with hot showers and an “honesty box” payment system. Most importantly of all, there is one brilliant website highlighting all these options: www.doc.govt.nz/parks-and-recreation/tracks-and-walks. Topping the bill are the so-called “great walks”, from the dramatic Milford Track, with its glacier-gouged valleys, to the easy-going Abel Tasman Coast Track, with lots of potential for beach time and kayaking. The stand-out day-walk is the Tongariro Alpine Crossing, across the smoking summit of one of North Island’s more active volcanoes (www.thetongarirocrossing.co.nz).

Madeira
Forget the staid image of seaside Madeira – the island’s hiking trails are hair-raising, high-adrenaline adventures into a landscape that’s like nothing else on earth. Great all year round, the walking can be as challenging as you choose, thanks to Madeira’s 2,000-kilometre (3,220-mile) network of levadas, irrigation channels that were hacked into the steep mountainsides 200 years ago. Their slender parapets now make eye-popping routes into the sub-tropical island interior – though you’ll need a head for heights. Don’t miss the Levada do Caldeirão Verde, which has magnificent views and the 100-metre (328-foot) “Green Cauldron” waterfall. This and 100 other routes are featured in the seminal walkers’ handbook Landscapes of Madeira from Sunflower Books (www.sunflowerbooks.co.uk).

Tuscany
With its rumpled blanket of vineyards, olive groves and cypresses, criss-crossed by cobbled mule tracks and “white roads”, Tuscany offers the most romantic walks in Europe. It is a place for sun-kissed springtime rambles, circling out from medieval hill-towns such as Radda, San Gimignano or Volterra, and returning to find your trattoria table waiting. Plan your own routes using the 1:50,000 Kompass maps (numbers 660 and 661, www.themapshop.co.uk), or pick up Gillian Price’s excellent Walking in Tuscany (www.cicerone.co.uk), which packs in almost 50 day-walks plus a full guide to Sentiero del Chianti, a 75-kilometre (47-mile) trek across the backbone of the Monti del Chianti from Florence to Siena.

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Mick is fresh from an expedition to West Nepal where he succeeded in making the first ascent of Gojung (6310m) in the Himalaya; In 2009 Leo conquered the daunting north face of Mount Asgard, after skydiving into the icy heart of Baffin Island. He is currently on an exciting month-long adventure in Venezuela.
Here are the fruits of their 40-plus years of combined expedition experience.

1. Choose your timing and decide on your objectives
Leo: “Think very hard about when to go. Choosing the optimum timing for your trip or expedition is critical, so I pay special attention to local weather reports from previous years. If you’re even a few days off, you could be jeopardising your chance of success.”
Mick: “It’s important to have a specific goal to inspire you and drive you on in case of adversity. I look for a challenge that’s tough but not impossible, something inspirational and eye-catching – but also in a setting with lots of cultural interest.”

2. Do your research
Leo: “This is vital. Get hold of every crumb of information you can about the routes you want to tackle. There are lots of expedition diaries online, but a site I swear by is www.summitpost.org, a Wikipedia-style database that covers almost every mountain in the world. It includes technical advice, route notes, logistical details and tips on overcoming local red tape. Photographs are especially important to help you judge whether your objective is achievable, and you can often contact the contributors directly with further queries.”
Mick: “I always make a pilgrimage to The Alpine Club’s library in London (www.alpine-club.org.uk), which is open to the public, and look through magazines such as Alpine Journal, The American Alpine Journal and Japanese Alpine News – not to mention trawling through old explorer’s books for hints. Exploration gurus like Tom Nakamura and Harish Kapadia can be priceless sources of know-how – never be afraid to tap the grapevine for advice.”

3. Sort out the red tape
Leo: “If you have your money and passport stolen on a trip, don’t panic. Pool resources with your mates, go and do what you had planned, then sort out your papers when you get back to civilisation.”
Mick: “Remote areas are often politically sensitive, so even if you’ve got the correct permits to visit a mountain area, keep checking until the minute you fly, in case conditions have changed. Research how the system works in your chosen destination – if you run into difficulties with paperwork on the ground, you’ll need to know who is making the decision and whether you can get to see them.”

4. Do a trial run
Leo: “If you’re caught in a gale on a mountain ledge in Nepal, you don’t want to be fiddling with unfamiliar equipment, or relying on climbing techniques that are new to you. Before you go, do a training trip to Snowdonia taking every bit of gear you plan to take on your expedition, and the same partner or team. A basic rule is: always test out new kit and skills on routes that are relatively easy for you, so they’re grooved by the time of your big trip.”
Mick: “Choose your climbing partner carefully – you need to test their compatibility, too! Ideally you’ll have a similar temperament. If you hit snow or tough conditions and they want to go down, but you don’t, it’s not a recipe for success.”

5. Be prepared for the unexpected
Mick: “No matter how much research you’ve done, be prepared for the terrain and weather conditions to be completely different when you arrive. Photographs can never give the full picture. Before you embark on a climb, assess whether the risk is worth it, and whether you have the skills to get down, especially important if you have to abort the ascent halfway. And never take short cuts with altitude. I’ve learned to spend two full days at 5,500 metres [18,045 feet], then come down to base before embarking on a big push above 6,000 metres [19,685 feet].”
Leo: “You’re almost bound to run into logistical problems on an expedition – it comes with the territory. So you need to take that philosophically, as an intrinsic part of the adventure. The point of a big trip is the journey, not getting to the top of the hill – there’s nothing up there, after all! My three objectives on every trip are that everyone comes home safely; that everyone comes home friends; and that we make the summit – in that order.”

Planning a mountain trip: The essential kit
In high mountains, an exceptional performance-to-weight ratio is critical. Mick Fowler is a big fan of our Ignite jacket -lightweight, highly packable, but supremely insulated and offering instant warmth. It’s also a favourite of our sponsored mountaineer Chris Bonington. Leo Houlding recommends our Mount Asgard Hybrid Jacket, which was designed with input from his Mount Asgard expedition. Designed for scrambling alpine routes where weather conditions are changeable and lightweight performance is essential the Men’s Mount Asgard Hybrid Jacket offers unrivalled warmth and comfort.
One of our top-of-the-range technical jackets for climbing is the Attrition, a three-layer Gore-Tex shell specifically engineered and cut for climbing in the worst winter conditions.

If you’re trekking, check out our Expedition 80, a technical load-carrying rucksack designed to withstand the knocks of an epic adventure. A removable dry liner keeps your kit protected, and its huge capacity means you can pack essential kit, while the rucksack itself is incredibly lightweight.

If you’re planning an expedition or have any photos from previous expeditions you’d like to share why not share them in our Facebook Live for Adventure gallery.

SURINAME
It may be South America’s smallest nation, but Suriname packs in huge amounts to rival its larger neighbours. The half-million population is a cosmopolitan mix of Chinese, Javanese, Indian, West African and Dutch, a legacy of which is the spicy food and surprisingly lively nightlife in the colonial capital, Paramaribo. Yet some of the world’s best-preserved tropical jungle is just half a day away. Getting around takes initiative: you can travel by bus to Albina to see the giant leatherback turtles at Babunsanti beach; drift by dugout canoe to visit the Amerindian tribespeople in Palameu; and take a Cessna flight to Raleighvallen, to commune with the howler monkeys. The country’s eco-agency, Stinasu (www.stinasu.com), makes all this easier to organise. METS (www.surinamevacations.com) is another reliable outfit.

CAMBODIA
Everyone knows about the spectacular Khmer temples at Angkor – and they definitely shouldn’t be missed. But now you can team Siem Reap and Phnom Penh with a wilderness adventure in the Cardamom Mountains, overnighting in hammocks in the most pristine raft of rainforest in South East Asia. Infrastructure here amounts to a trailblazing eco-lodge on the Tatai River (www.rainbowlodgecambodia.com), offering simple bungalows, guided treks and waterfall swims. A bus from Phnom Penh takes five hours. Even more adventurous is mountain biking from Chi Phat, gateway to the Cardamoms (www.mountainbikingcardamoms.com), where reformed poachers lay on homestays, hornbill-watching and hardcore jungle cycle-treks. Local tour operator Hanuman (www.hanumantourism.com) can help you put together a trip.

MONTENEGRO
The new Croatia? Europe’s latest country (it split from Serbia in 2006) would like you to believe that, and is moving fast to construct yacht marinas, golf courses and swanky hotels. It’s a pity because this mountainous chunk of the Adriatic is a pocket-sized paradise for hiking, biking and skiing – go quick, before it’s gone. On the coast, don’t miss Kotor, shelving steeply out of its picturesque fjord; nor the sandy beaches around Sveti Stefan. There is hiking close by, on the flanks of Mount Lovcen, stalked by bears and wolves (www.nparkovi.co.me). But the big thrills are in breathtaking Dumitor National Park, especially rafting the Colorado-class Tara Canyon, Europe’s deepest (www.tara-tour.com).

KYRGYZSTAN
Hunting with eagles, goat polo and lashings of fermented mare’s milk: Kyrgyzstan really is like nowhere else on earth. It’s also the most hospitable of the “Stans”, with a leafy capital, Bishkek, interesting Silk Road heritage (especially in the sprawling bazaar at Osh) and limitless opportunities for horse riding and trekking in the sensational Tien Shan range. That’s mainly what you come for: galloping among gorges and glacial streams, then camping out in your yurt under the stars. Companies such as Explore (www.explore.co.uk) and Equine Adventures (www.equineadventures.co.uk) offer group itineraries; or organise your own trip through the Kyrgyz Community Based Tourism Association (www.cbtkyrgyzstan.kg), which offers eco-tours and homestays.

YUNNAN, CHINA
Remote Yunnan has been described as “China distilled into one superlative province”, with its outlandish karst-limestone peaks, endless rice terraces and time-warp towns. The best triangular tour is out from the capital Kunming, linked to Beijing and Shanghai by daily flights (www.airchina.co.uk), to explore Dali, Lijiang and Zhongdian – cobbled market towns connected by panoramic train and bus rides and crowded with temples, tai chi and (in Zhongdian) Tibetan colour. You can do the epic Tiger Leaping Gorge trek here (take the bus from Lijiang), get pummelled at the Blind Massage School in Jinghong, or take on some serious jungle treks in Xishuangbanna; the Forest Cafe (www.forest-cafe.org) at Jinghong is a great place to pick up travel information.

THE ESSENTIAL KIT
Happy backpacking is all about travelling light – and packing versatile gear that will cope with anything the world might throw at you. The right rucksack is key, and they don’t come more flexible than our Jalan 70+20, an ingenious pack that combines a roomy 70-litre main compartment with a removable day-sack for short trips.

Clothing-wise, our men’s Short Haul shirt or women’s South Island shirt is perfect as it is high wicking, fast drying, and has UPF 50 sun protection and permanent odour protection. Our Paclite is a godsend for this kind of trip, too: waterproof and breathable but incredibly light, it’s the only jacket you’ll need.

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We’d love to hear your comments on our articles, especially if you’ve been to any of these places.

Mega avalanche, French Alps
If you fancy yourself as a mountain-biking speed merchant, put this in your diary – a mad plummet off the top of a glacier in the French Alps, skidding and scrambling alongside 1,000 other riders. The Avalanche is a 90-minute technical descent through snow and forest into Alpe d’Huez, the climax of a three-day MTB jamboree packed with mini-downhills and slaloms. Our sponsored mountain biker Rob Jarman says: “The event is brilliant for riders schooled on British trail centres: a great race to train for, with a real festival atmosphere. I try to go every year.”
Details: the 2010 event is 9-11 July, registration opens 11 January; www.avalanchecup.com

The world’s highest volcano, Ecuador
Cotopaxi is the world’s highest active volcano, topping out at 5,897 metres (19,348 feet) just a little higher than Kilimanjaro and a whole lot more challenging. Technically it’s not tricky, though, so it’s the perfect peak for the beginner mountaineer and several companies offer guided climbs, with built-in training time covering the basics of glacier trekking and high mountain skills. Then it’s a six-hour mush to the summit, including a roped ascent across a heavily crevassed glacier. Your reward is breathtaking views across Ecuador’s “Avenue of the Volcanoes”.
Details: Mountain Tracks (www.mountaintracks.co.uk) offers a 14-day expedition in Ecuador, including Cotopaxi, from 27 November; price from £1,995pp, plus international flights.

Great Glen Canoe Trail, Scotland
The Caledonian Canal is a vivid sash on the map of Scotland: 96 kilometres (60 miles) of clear blue water linking Fort William with Inverness. Kayaking its length is a do-it-yourself four-day adventure, negotiating 29 locks and three vast lochs – including 37 kilometres (23 miles) of monster-hunting on Loch Ness. Set against the gorgeous backdrop of the Great Glen, the route is becoming more popular with paddlers, and Berghaus athlete Karen Darke, who completed it this summer, says: “It’s a fantastic journey, with free camping and good facilities – although don’t take it lightly. The waves can be pretty bouncy at times!”
Details: a full trail guide is downloadable at www.canoescotland.com. You’ll need a (free) licence from British Waterways (www.waterscape.com).

The Land of Fear, Niger
For a serious journey into untracked wilderness, you won’t beat crossing the southern Sahara by camel caravan. Niger’s Ténéré Desert is known by locals as the “land of fear”, an unforgiving landscape of rippling orange dunes and Bedouin encampments. The adventure company Wild Frontiers offers a two-week crossing with real-life Tuareg traders: you will help to load, feed and water your camels, then saddle up for an epic ride on the centuries-old route to the market-town oasis of Bilma. Fitness is less important than a willingness to rough it in some of the wildest terrain on earth.
Details: the 2010 expedition runs from 5-25 November and costs £4,750pp; www.wildfrontiers.co.uk.

Hebridean Challenge, Scotland
The posters promise “More mud for your money!” and you should expect to get nose to nose with nature on Britain’s toughest and most spectacular adventure race. It’s a four-day island-hop across the heathery hills and huge white beaches of the Outer Hebrides, from Barra to the Butt of Lewis. The route takes in kayaking, swimming, hill-running, cycling and mountain biking, with a break every evening for campsite get-togethers. The relay format means you don’t need to excel at every discipline and, as well as classic five-man and pairs events, this year sees a new “trio challenge” designed for “Heb” virgins.
Details: the 2010 event takes place 4-9 July; register online at www.hebrideanchallenge.com.

Lunana Snowman Trek, Bhutan
The yeti is the ultimate cryptozoological enigma: zero confirmed sightings and two million search results on Google. And while there are many mammoth Himalayan hikes to choose from, the Lunana Snowman Trek feels like proper pioneering in the remotest recesses of the Himalaya. It requires a month of hardcore trekking across the snowbound 5,000-metre (16,400-foot) passes of Bhutan, where the yeti, or Dredmo, is sacred. The trek has so far been completed by only a handful of Westerners, but is now offered in full by Himalayan specialist Mountain Kingdoms – excellent health and fitness are essential.
Details: the 2010 expedition runs from 28 September – 6 November and costs £4,725 for 39 days, plus flights; contact www.mountainkingdoms.com.

Your next challenge: The essential kit
Versatile, hard-wearing kit is essential in extreme conditions, starting with reliable base layers that keep you cool when you are exerting yourself, but warm during rest periods and in colder conditions. Our high-wicking Technical Tights are excellent, doubling as a base layer in the cold and outerwear for hotter climates or kayaking or adventure racing. They’re cut for optimum movement, and have Ultraviolet Protection Factor (UPF) 50 sun protection. For women, our Chautara zip-neck top offers similar flexibility, working equally hard as a mid-layer or a base layer in the very cold. Its quick-drying stretch fabric is super-comfortable on the move. When choosing an expedition jacket, consider our Dru jacket, designed for alpine conditions and made from GORE-TEX® Paclite, which makes it incredibly light and packable - exactly what you need on a climb or trek.

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Do your research
First off, get hold of a guidebook designed for independent spirits, because that will list the hotels, hostels and hangouts where single travellers tend to gather. We’re talking Lonely Planet rather than Berlitz; Rough Guide rather than Blue Guide.

If you plan on being in one destination for more than a week or two, cultivate some contacts before you travel. Several websites aim to “match up” solo travellers for pre-trip advice or hosting, including www.womenwelcomewomen.org.uk and www.hermail.net. You could choose to do a volunteering stint in your chosen destination, a cookery class, language school or social group that matches your profession. These can all give you a head start finding travelling partners if you think you might want some company. Websites such as www.journeywoman.com and www.transitionsabroad.com are also packed with networking ideas.

When in Rome…
Gen up on the cultural norms of your chosen destination, especially on how women dress and interact. Aim to blend in – that way you’ll make friends rather than attract attention.

It’s not just the Middle East and parts of Asia where women dress more conservatively: Africans and South Americans also tend to frown on the display of too much bare flesh. Favour muted colours, get yourself a low-maintenance hairstyle, and go easy on the bling. Dress up your travelling clothes with a scarf rather than ostentatious jewellery – though a simple ring can come in handy, especially if you wear it on the third finger of your left hand!

A nice idea is to get some “business cards” printed before you go with your name and email address, to hand out to all the new friends you’ll meet along the way.

Pack light
Carrying as little as possible is not only more practical, it is safer too. You’ll be quicker on your feet with a single backpack – maybe choose a model that has built-in wheels – than if you’re trying to keep tabs on several bags. Clothes are better rolled than folded – less space, fewer wrinkles – and clothes pegs and a stretch of line can be handy for laundering on the move. Take travel-size toiletries and refill as you go.

For protection against pickpockets, invest in a cotton money-belt or neck pouch for your money, cards and passport, then stash some lose change in a small bag, so you’ve something to hand if you need it. You can also buy bags with slash-proof panels and straps, for extra security against opportunistic thieves.

Digs and dinners
It’s fine to be footloose, but always book your first night’s accommodation before you arrive at your next destination. This way you’ve got a base from the word go, and there’s no danger you’ll be wandering around in a late-night panic, looking for digs. Choose lodgings in a buzzy neighbourhood to avoid lonely late-night walks home, and punch the hotel’s number into your cellphone for a speedy emergency contact.
Try to avoid big, impersonal hotels. In smaller guesthouses, the staff will look out for you, and there’s more chance you’ll get talking to fellow travellers over breakfast. The same goes for restaurants: look for family-friendly places, perhaps with communal tables that encourage mingling.

Stay safe
On the street, make like a local: walk purposefully and be confident and no-nonsense in your dealings with people. If you need to check the map, duck into a shop or café before you do so. If you’re worried about bag-snatchers, you could even buy something from a local grocery shop and pop your camera and guidebook into the plastic bag you’re given. Hey presto… you look like a local!

In airports and stations, keep your belongings in front of you, and make a beeline for other women or families, so you appear less isolated. Only take cabs from a registered rank – and if you’re worried, ask someone from your hotel to walk you to the car. Be extra cautious when accepting a drink from strangers, and keep an eye on the time: a crowded market can quickly morph into a deserted backstreet after nightfall.

Meeting and greeting
With all those other solo women on the road, you’re unlikely to lack for travelling partners. Even so, when you meet someone new, always plan to rendezvous in a neutral venue, preferably a busy one; and until you’re very confident about your new friend, never divulge your hotel room number, or your travel plans for the days ahead.

In some cultures, men can read the wrong signals from a casual chat with a single female. Keep things formal at first, and involve several people in your conversation. And if you should get into a scrape – if you fear you’re being followed, harassed or worse – never be shy to make a show of yourself. Ask for help from whoever is in earshot: yell, scream, whatever it takes. A bit of public embarrassment will generally warn off sleazy types – and it’s not going to kill you. Failing that, you’d be amazed how much damage a carefully placed umbrella can do!

Are you planning on travelling in 2010?  If so we’d love to hear where you’re going and what you have planned – just leave your comments below.

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Imagine our fantasy climber has learnt her skills on the crags of the UK inspired by tales of Mick Fowler’s adventures in the Himalaya they begin to dream of their own expeditions.  What progression would her skills have to go through to reach that level? Remember we at Berghaus aren’t recommending you rush out omto the Golden Pillar of Spantik, this is more a virtual challenge, although there is no harm in dreaming.

Point Five Gully, V,5 325m, Ben Nevis, Scotland
Mick’s winter climbing started like many with the great classic routes of Scotland.  The big Scottish routes such as Point Five on the Ben will get you used to long days on the hill perhaps dealing with less than ideal snow conditions or how to belay in a torrent of spindrift, all crucial skills when you head out to the bigger mountains.

The Fly Direct VII,6 240m, Creag Meagaidh, Scotland
Mick’s Scottish new routes are the stuff of legend.  For a start at the time he was living in London nine or ten hours drive from the Highlands.  Despite this Mick would manage each weekend to make the trip up north and bag new line after new line from under the noses of local activists.  The Fly was one example and is now one of Scotland’s most coveted ice routes.  Mick managed these forays from London thanks to his unlimited enthusiasm and an equally keen group of climbing partners willing to share the drives and early starts.  Both key ingredients to success in the Greater Ranges.

Frendo Spur, D sup, 1200m, Aiguille du Midi, France
Whilst by no means a route for alpine novices the technical difficulties are moderate compared with the likes of the Fly Direct.  What you do get though is the crucial challenge of altitude, rising up to a finish on the Midi Plan Ridge at metres.  How you adapt to altitude is likely to be an important factor in any success in the Himalaya.  Some people struggle, while some seem to thrive.  Mick admits to lying somewhere between the two extremes but his determination has helped him up a lifetimes worth of routes up to the 7000m mark.

The Walker Spur, ED1, 1200m, North Face Grandes Jorasses, France
Anyone hoping for Himalayan glory will need to have paid their dues in the Alps on the classic North Faces.  Mick has often referred to the Walker Spur as one of his touch stone routes.  The Walker Spur was first climbed in 1938 but it remains to this day a long and sustained climb that will test your ability to pace yourself over multiple pitches of technical difficulty.

Taulliraju South Face, ED3, 800m Cordillera Blanca, Peru
Routes like Mick’s South Face of Taulliraju make an excellent introduction to extreme greater range climbing in developing countries. Technical difficulties are severe but logistical challenges slight. Peruvian snow conditions can be exciting and you will find it an all round high level test of mountaineering skills. And at 5830m you will definitely be feeling the altitude. A great stepping stone to the Himalaya.

Khumbu Region, Nepal Himalaya
A trip to the Himalaya holds numerous hidden hurdles which often get overlooked when thinking about the world’s biggest mountains.  There’s the almost inevitable illness, the complications of travel in Asia and the at times bewildering bureaucracy.  Survive that and of course you have the challenges of altitude, cold and winds.  Mick has always avoided the relatively crowded 8000m peaks opting for untrodden technical peaks between 6 and 7000m, whilst well travelled there is still new ground and only moderate bureaucratic challenge to be found in the Khumbu region.

Click here to find out about Mick’s favourite kit for his expeditions