Training To Summit Everest: Interview With Shika

​Training for Everest is no small undertaking. It requires months of structured preparation, the ability to manage setbacks without burning out, and the kind of personalised support that generic fitness programs simply cannot provide. 

In this episode of the Training For Mountaineering podcast, we are joined by Summit Strength client Shika, a Sydney-based climber who recently stood on top of Mount Everest.

Shika has been climbing in South America and the Himalayas for eight years, with Everest always in the back of her mind as the ultimate goal. 

Following a successful ascent of Ama Dablam in late 2025, she spent four months building toward Everest with a personalised strength and conditioning program designed around the specific demands of high-altitude mountaineering.

In this conversation, Shika shares exactly how she trained, how she managed the competing pressures of work, and a budy life, and what it felt like to finally stand on the summit after years of preparation. 

She also speaks candidly about the physical and emotional challenges on the mountain, and what advice she would give to anyone else dreaming of a serious adventure. 

This is a fantastic conversation about confidence, consistency, and the value of having the right people in your corner.

How To Train To Summit Mt Everest 

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Mentioned In The Epsiode:

• The company Shika climbed with: The Adventure Consultants 
• The training program Shika used to prepare for Everest: The Online Summit Program
• Shika's Ama Dablam Story: Training For Ama Dablam Interview

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Episode Transript:

Q: Could you give us a quick introduction - who you are, where you're based?
My name is Shika Raju. I'm based in Sydney, Australia. Over the last eight years I've been climbing mountains in South America and the Himalayas, always with one big dream in the back of my mind. And on 21st of May 2026, after years of preparation and a lot of lessons along the way, I finally stood on top of Mount Everest.

Q: The last time you were on this podcast you'd just come off the back of a successful Ama Dablam expedition. This time around, Everest was the goal. Talk me through the scenario - you're off the back of the last expedition. How long until this next climb? How were you feeling? And what did you feel like you needed to work on as you built up to Everest?

After Ama Dablam, the goal was always Everest. In fact, Everest was the reason I signed up with Summit Strength back in 2024. So everything we were doing was building up towards one objective. But what Ama Dablam did was give me confidence. I didn't treat it as just another mountain to climb. I treated it as a full dress rehearsal for Everest. I wanted to test everything, the training, the nutrition, the gear, and probably most importantly, how I responded when things got bad. So I paid close attention to what was working, what wasn't, and where there was room to improve. It was almost like gathering pieces of the puzzle before taking on Everest.
So while reaching the summit of Ama Dablam was special, the bigger win for me was coming away knowing that the training system we had put in place actually worked. By the time Everest came around, I wasn't going in hoping for the best. I was going in with a lot more confidence because we'd already done the homework.

The one thing I knew I needed to work on was hiking endurance. Although I trained for Ama Dablam, the distance between camps was shorter and the expedition itself was only a few weeks long. Carrying a heavy pack for hours was probably my biggest weakness. Coming from a running background, I was used to moving quickly and covering distance. I found those long, slow days with a heavy backpack much tougher than running a marathon. So I knew I needed to improve my endurance and go for hours, spending six or seven hours just grinding it out. Which we did, leading up to Everest.

Q: Let's talk about specifics of the training leading up to Everest. What did that training look like initially, and how did it progress? Was there anything new or different in there?

Initially it was very gradual. I remember coming back from Ama Dablam, we had a debriefing session and you were very kind, you gave me some time off and we slowly built things back in. One thing I really appreciated was that the program wasn't just handed to me. You were there to guide me throughout. We had conversations about what I could realistically fit into my week, so it always felt like a partnership rather than a one-way discussion.

Because I came back in November 2025 and Everest was in May 2026, my last training session was end of March. So we only had four months to train. But having the sessions in the app made a big difference, I could schedule them around my work and family life. For example, I'd do my runs on Saturday and then follow that with a long hike on Sunday to really load up the legs and train under fatigue. As we got closer to Everest, we gradually increased the pack weight and the duration of pack carries. But nothing was random. There was always a progression, loading and deloading. Everything had a purpose and built on what had come before. Looking back, that structure gave me a lot of confidence because I knew I wasn't just training hard. I was training smart.

Q: Was there anything new or different in there compared to previously, or was it a pretty similar route to what we had last time?

I think it was similar. It just was longer. Everything was longer in duration. But in many ways, a similar approach to what we'd done for Ama Dablam. I think that's one of the things I really appreciate about the program - we didn't suddenly reinvent everything just because the goal was Everest. We trusted what had worked before and just built on it.

What changed was really the volume. There was more emphasis on endurance, more time carrying heavier loads, and more focus on building strength and resilience over a long period. I also did back-to-back sessions to get used to training on tired legs because that's the reality of being on a mountain for weeks. And what changed was probably me. By then I had developed a lot more trust in the process. I wasn't questioning every session or wondering whether I should be doing something different. I just focused on being consistent and letting the program do its job.

Q: Through that preparation period, were there any particular roadblocks or challenges which came up? And if so, how did you work around them?

There were definitely challenges along the way, but thankfully nothing major in terms of injury - which I think was a credit to having a structured program and not trying to do too much too soon.

For me, the biggest challenge was balancing everything. During this period I was also completing my master's thesis, which involved conducting research and writing while also working full-time in a high-pressure role. There were weeks where work was demanding, times when I had university deadlines, and days when I was simply tired. I also had to learn to let go of the idea that every session had to be perfect. Sometimes life got in the way and I'd have to move sessions around within the week. Having a coach and the program really helped me because I never felt like I was failing if things didn't go to plan. There was always flexibility and a bigger picture. I could always reach out, which made a big difference.

Mentally, one of the biggest shifts for me was learning to trust the process. Early on I would sometimes wonder whether I was doing enough. But over time, as I realised that consistency matters more than perfection, I didn't worry about that too much. It was all about showing up and getting things done. Looking back, I think that's one of the reasons I arrived at Everest healthy, motivated, and genuinely excited to be there rather than feeling burnt out.

Q: So let's talk about the trip itself. You hop on the plane, you're over there. Give me the whole rundown — start to finish.

I arrived in Kathmandu on 6th of April and the expedition officially started the next day. In our group there were only two of us climbing with Adventure Consultants, so we had a very small team. But we joined one of the Everest Base Camp trekking groups, and that turned out to be one of the highlights. There were so many interesting people from around the world. As we walked through the Everest Base Camp trek you mingled with so many different people, different perspectives. As the days passed and we gained altitude, people started getting sick and some had to turn around. By the time we reached base camp, we'd said goodbye to around three people.

When I arrived at Everest Base Camp on 18th of April, I remember being introduced to everyone and realising there were around 20 to 22 people supporting our climb,seven climbing Sherpas, cooks, and all the support staff. I was actually quite emotional because I thought, this is so many people just for two of us. It struck me that Everest is never an individual achievement. There was a whole team behind us. It felt like a small village had come together to help us achieve this dream.

Base Camp became our home for several weeks until the end of May. We celebrated birthdays, drank endless cups of tea, ate and ate and ate, watched movies, and lived this strange life surrounded by the Khumbu icefall and some of the biggest mountains on Earth. But one thing Everest teaches you is patience. Before I even left Australia, I had broken down the expedition into stages: first get to base camp healthy, then climb Lobuche, then do the rotation. I never allowed myself to think too much about the summit because it felt too far.

There were moments of frustration too. We spent extra days waiting because the ropes through the Khumbu Icefall hadn't been fixed. You could feel the tension around base camp because everyone was getting nervous, waiting, and nobody really knew what was happening. Social media only made it worse — everyone had a different opinion and a different story.

Then came one of the most confronting moments of the expedition. During our first rotation through the Khumbu Icefall, a serac collapsed just behind us and buried a climber and a Sherpa. I remember hearing my guide yell, run. And all I could think was, I can't run any faster. What shocked me most wasn't just the accident, but the fact that we couldn't stop and help them. On Everest, the mountain doesn't stop. You just keep climbing. For days afterwards I couldn't stop thinking about it. Thankfully I later found that both men survived.

During the rotation we also dealt with snowstorms and whiteouts, spending four days stuck at Camp 2. Then during the summit push, we were dealing with intense heat crossing between camps. It felt like Everest was throwing everything at us. But there were also beautiful moments of connection. I kept bumping into Sherpas from previous climbs. Every time they saw me their face would light up. And during the summit push, as Pesanya and I were making our way through the Khumbu Icefall, one of the Glacier Himalaya Sherpas invited us into their camp for tea. I thought that was so kind, they had a camp at Camp 1 whereas we had to go straight up to Camp 2. We just sat there sharing stories and laughing. For a while, I forgot we were on Mount Everest.

What struck me was that in an environment where everyone is chasing the summit and focused on their own teams, there is still kindness. It reminded me that mountaineering isn't really about mountains. It's about people. It's about friendship and the bonds you form through shared experience.

Q: Now we're up to the summit day. Talk me through that, how did it go? How did the body feel? What was going through your mind?

In all honesty, the summit day is a bit of a blur. Before I left Australia I had watched countless videos and imagined what it would feel like. But when I was actually there, none of it felt real. We left the South Col and there was a huge queue,just a long line.

Initially my Sherpa suggested we move out of the line and pick up our pace. So we did that for a while. But I was huffing and puffing. So I said to him, I've got to get back in the line. As we got higher, everything slowed down more, there was a traffic jam. Every step became harder and harder. I left at maybe just after 10 pm but I did not summit until 10 am the next morning because of the queue. Luckily we had a lot of oxygen and Adventure Consultants are very big on safety.

As we were going up, I recognised all the landmarks from the videos I'd watched over the years, but I almost felt like I was observing it rather than experiencing it. I don't know whether it was the altitude or the lack of oxygen, but it never really sank in that I was climbing Mount Everest. Then one of the moments I remember most vividly was the sunrise. As we climbed higher, the sky slowly changed colours, and I remember thinking how magical it all was. There we were, standing over the clouds, watching a new day begin. It was one of the most beautiful moments of my life.

By the time we reached the Hillary Step, I knew we were close. And then suddenly we were there at the summit. People often ask me what I felt standing on top of the world. Honestly, I didn't feel overwhelmed with emotion. If anything, I just felt calm. It was almost surreal. After eight years of preparation, one mountain after another, thousands of hours of training, I was finally standing on top of Mount Everest. And perhaps that's what Everest taught me, sometimes achieving a dream isn't a huge emotional moment. It's a quiet sense of gratitude.

But the mountain wasn't finished with me. Not long after leaving the summit, I stayed there for about 10 minutes, I started losing my vision. I think I was around 8,500 metres when things began to deteriorate. Suddenly the summit no longer mattered. My only goal was to get down safely. That's when the Sherpas and my guide played a big role. They were calm, they looked after me, and guided me safely down to Camp 4. The one thing going through my mind was: I hope I don't lose my vision. Luckily it came back the next day. I'm guessing it was probably altitude-related. It had happened to me on Manaslu but I didn't pay much attention to it at the time. Interestingly it happens on descent, not ascent.

Q: Once you got off the mountain, how did you feel? What was going through your head?

Physically, I actually felt good. My body was obviously tired, but it wasn't sore. In many ways, I think that was a reflection of all the training and preparation that had gone into the expedition. I also have to credit Adventure Consultants for providing good food and support throughout. We were well looked after and I think the nutrition played a huge role in keeping our bodies functioning over such a long period. When you're living at altitude for weeks, it's amazing how much of a difference good food and proper recovery can make. So while I was definitely fatigued, I never felt completely depleted when I came back down.

My mind was a totally different story. There wasn't any profound thought going through my head. I was just thinking about the years of preparation. And I thought, gee, this is over.

A couple of days later, I felt a bit flat, not because I was disappointed, but because something I had been working towards for eight years was suddenly over. I think anyone who has chased a big goal can relate to this feeling. From my background in training psychology and positive psychology, I knew this was completely normal. There is actually a sense of grief that comes when you finally achieve something you've invested so much of yourself into. You go from having a clear purpose every day to suddenly asking yourself, what's next? I had to give myself permission to rest and just take one day at a time. But now I'm in a better stage and I can really understand what happened.

Q: Now that you're home and settled, what is next? Are there climbing ambitions, other ambitions?

I want to do Denali next year. I was thinking of going back to the Himalayas, but I feel like I want to do something different. So I'll do Denali. I've also got the Inca Trail Marathon that I'd like to do, and I'd like to complete an Ironman. And academically, I'd also like to pursue a PhD. So these are the things that excite me for now and will keep me busy for the next few years.

The road doesn't stop when you reach a summit. If anything, that's where the next chapter begins. When I look back, I think if I can do Everest, I can pursue a PhD. It will be painful academically, but it can't be worse than Everest. So that's what I'm excited to do.

Q: If anyone listening to this was considering tackling this specific climb or another climb like this, what advice would you give them?

For Everest specifically, I would say don't rush it. Everest isn't a mountain you wake up one day and decide to climb. Give yourself time to build the experience and enjoy the process along the way. Some of my best memories haven't been on Everest itself, but on all the mountains that led me there. Having a structured plan and incremental progression is the key.

Also, don't underestimate the value of having a coach and a plan. You don't need to know everything yourself. Just surround yourself with people you trust and trust the process. There are no shortcuts in the mountains. Get a good coach someone who knows what they're doing  and a structured program.

Another thing I've learned is that you don't have to be the strongest or the fastest person out there. You just have to be consistent. Showing up week after week, year after year. That's what matters. And perhaps most importantly, don't make the summit everything. The summit is just one day, and sometimes you won't even remember it clearly, like me. The person you become through the process is the most important thing.

Q: Was there anything else you wanted to add that we haven't had a chance to cover today?

I guess the final thing I'd like to say is thank you. Climbing Everest may look like an individual achievement, but in reality no one gets there alone. I can't thank you enough, Rowan, and the whole Summit Strength team.

I first signed up with Summit Strength back in 2024 with Everest in mind, right after Manaslu. Over the last two years, you've played a huge role in helping me get there. More than just the training, you gave me confidence in the process. I never felt overwhelmed because I knew there was a plan and someone in my corner guiding me along the way. It always felt like a partnership. There was flexibility, understanding, and genuine interest in helping me succeed, not just as a climber, but as a person.

And perhaps that's the biggest lesson I've learned from Everest. Big dreams are rarely achieved alone. Behind every summit photo are countless people who have supported you, encouraged you, and believed in you. Standing on the summit of Mount Everest on the 21st of May was a dream come true. But knowing I had the right people beside me along the way made the experience all the more meaningful. So, thank you.

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