EXPLORING NORWAY TRIP SUMMARY HIGHLIGHTS AUGUST 20-29, 2019

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1 EXPLORING NORWAY AUGUST 20-29, 2019 TRIP SUMMARY HIGHLIGHTS Diving deep into the natural and cultural history of Norway, from its remote forests to its cozy villages to its capital city Discovering the plethora of joys to be found in the happiest country in the world (according to the World Happiness Report) Exploring the geological symbiosis of Norway's fjords and the glaciers that receded to create them Feasting on fresh local produce and cuisine in Norway's prime culinary season Phone: Outside the US: Fax:

2 TRIP AT A GLANCE Dates: Aug 20-29, 2019 Location: Oslo to Bergen, Norway Cost: $4, Activities: Multisport Arrive: Our first meeting is at 5pm in the lobby of our hotel in Oslo on August 20, 2019 Depart: You are free to leave Bergen anytime on August 29, 2019 TRIP OVERVIEW The dramatic natural scenery of Norway sets the stage for an adventure of epic proportions. From its crystal blue glaciers and fjords to the deep greens of the forests and mountains passes, the country is an adventure traveler's paradise. This trip starts in Oslo and ends in Bergen, and the majority of the trip is spent in wild and dramatic scenery in the landscape between. You'll hike through a massive mountain plateau and ride a bicycle along the most famous bike route in Scandinavia. You'll rope up to hike across glaciers and then be overwhelmed by the grandeur of nature as you explore glacier-carved fjords both by kayak and cruise ship. You'll hike along a scenic path that's been trodden since the Middle Ages and may discover that the quiet you can find in Norway's natural world envelops you like a hug. And despite the massive, impressive proportions of nature here, you'll feel right at home in the cozy villages and farms that make up the heartbeat of the happiest country in the world. Maximum group size: 13 RATING This trip is for women in good physical condition who enjoy lots of different activities in a beautiful setting while learning about the history, culture and cuisine of Norway. Although for the most part the hiking is moderate, there are occasional steep ascents and descents on rocky paths. The trip is rated 3, and will have 4 to 6 hours of activity everyday. Prior to beginning the trip, participants should be engaging in aerobic conditioning, such as walking vigorously up hills, jogging, cross country skiing or stair stepping for minutes at least 4 times a week. Rating: 1 2 [3] 4 5. WHAT'S INCLUDED An experienced bilingual local guide and an Adventures in Good Company guide Nine nights lodging in hotels and lodges All meals from dinner the first day through breakfast the last, with the exception of one lunch and dinner All activities on the itinerary, including glacier walking, bike riding, boat excursion, and kayaking All transport once you arrive in Oslo, not including airport transfers Not included: Airfare to Oslo Airport (OSL) or from Bergen (BGO), airport transfers, travel insurance (evacuation insurance is required), guide gratuities, and alcoholic beverages.

3 OUR ITINERARY Below is the proposed itinerary for the trip. As is true on any adventure travel trip, plans for any specific day may be modified due to weather considerations, unforeseen circumstances, new opportunities, and group interests. DAY 1 AUGUST 20, TUESDAY Our trip officially starts today in Oslo, the vibrant capital city of Norway. On our first day, we'll gather at our hotel at 5pm to meet each other and the guides and review the trip itinerary before going to dinner as a group. Overnight Oslo. D. DAY 2 AUGUST 21, WEDNESDAY Today begins our hiking adventure! We'll travel by train to the enormous Hardangervidda mountain plateau that sits at an altitude of 4,009 feet. Leaving our belongings at the nearby hotel, we'll take a 3-4 hour warm up hike to Jomfrunten. From the top we will have fantastic view of one of Norway's biggest glaciers, and along the way we'll begin getting to know local Norwegian flora and fauna. After the hike, we share a delicious local dinner together and talk about the next day's adventures. Overnight in Mountain Hotel Finse ( Train: 5 hours. Hiking: 3.5 miles, 3-4 hours, 820 ft elevation gain and loss. B, L, D. DAY 3 AUGUST 22, THURSDAY Hardangerjokulen is one of Norway's biggest glaciers. After a hearty breakfast, we set off on the 1.5- hour long walk to the glacier. Once there, our local guides will assist us in getting equipped with crampons, ice axes, and ropes so we can walk safely on the glacier itself. We will explore this spectacular landscape of blue ice for about 2 hours with the help of our highly-skilled guides and instructors. We'll see more of the landscape as we return by a different path. In the evening, we will have a well-earned dinner at our hotel. Hiking: a total of 7-8 hours of trekking 9 miles, 1500 feet of elevation gain and loss. B,L,D.

4 DAY 4 AUGUST 23, FRIDAY The Navvies' Road was built over 100 years ago and today this spectacular mountain bike ride is Norway's most famous cycling trip. By bike, we follow the mountain landscape as we pass the Hardangerjøkulen glacier that we walked on yesterday. We'll follow mountain lakes, majestic waterfalls, and pass by the famous Flam Railway, home of the most beautiful rail journeys in the world. For those who want a shorter bike ride, there is also the option to take the train part way and then ride 19 miles to the village of Flam. E-bikes, the latest rage in biking for those who want an assist on the hills, are available to rent (about $80). It is also possible to skip the bike ride entirely and spend the day exploring the village and fjord. Regardless of how we get to Flam, we'll hand in our bikes there and drive to the tiny fjord-side village of Aurland. Our home for the next 2 nights is a local guesthouse on the fjord called Vangsgaarden. Biking: 33 or 19 miles, 5-7 hours. B, L, D. DAY 5 AUGUST 24, SATURDAY A kayaking adventure awaits us on the narrow Naeroyfjord! We explore the beautiful fjord in safe stable double kayaks as we pass through the landscape that has been carved out by glaciers and watch the waterfalls dive off the steep mountainsides. If we are lucky we might even spot some seals, eagles, otters or small whales on our way! We'll recount the day at our guesthouse by the fjord over dinner. B, L, D. DAY 6 AUGUST 25, SUNDAY Today you can choose between more hiking or more time on the water. The hike up the mountain Prest starts gently and then climbs more steeply before we are rewarded with a spectacular view on top. In clear weather we will be able to see the mountain tops and glaciers around us, with the fjord below us. Alternatively you may decide one Norwegian fjord isn't enough, and opt for a fjordcruise to the Aurlandsfjord and the UNESCO-listed Naeroyfjord. This tour also takes us to the little village of Undredal, which is home to around 70 people and 500 goats. The village is known for its production of goat's cheese, and we will, of course, sample some of the traditional Norwegian cheese. We will return to Aurland by bus where we'll meet up with the hiking group and drive a beautiful road to our next lodging, Along the way we'll stop at Stegastein, one of the most iconic viewpoints. We'll stay overnight in the Filefjellstuene Lodge: Hiking: 3.5 miles, 1800 feet elevation gain and loss. Driving: 1.5 hrs. B, L, D.

5 DAY 7 AUGUST 26, MONDAY We travel an hour to the beautiful valley of Utladalen in Jotunheimen National Park. Farming used to be the mainstay of the area but as in many valleys, farmers have left for the cities. Today we'll hike up to Avdalen Gard, a special place in a wild valley, that was last inhabited in 1960 and is now part of a local effort to keep traditional heritage alive. After a local lunch at the old farmhouse we will explore some of the most impressive waterfalls in Norway before returning to the lodge tonight. Hiking: 3.5 miles and 1100 feet of elevation gain and loss, 2-3 hours. Driving: 2 hours. B, L, D. DAY 8 AUGUST 27, TUESDAY On our final active day we'll start with visiting the Borgund Stave Church and then hike like royalty as we head towards Bergen. The King's Road - once a roadbuilding masterpiece, now a scenic hiking route from mountain to fjord- originally opened in 1793 and was built on old trails that had been in use since the Middle Ages. Today, a major part of this historical route has been restored into an award-winning hiking trail. At the end of our hike we'll meet our van and be whisked to Sognefjorden, Norway's longest fjords, for the 5 hour boat ride to Bergen. Hiking: 2-6 hours of easy walking on good paths, anywhere between 2.5 and 6 miles. B, L DAY 9 AUGUST 28, WEDNESDAY We'll have the day to spend in Bergen. Located where the land intersects with the sea, and surrounded by mountains and fjords, it is one of Norway's most beautiful cities. After a hearty breakfast at the hotel, we'll meet a local guide for a tour of the city. The afternoon is free for you to wander, do last minute shopping, or sit at a cafe and savor your memories. We'll gather for a final farewell dinner, toasting our adventures, and raising a glass as we bid farewell to the happiest nation on earth. B, D

6 DAY 10 AUGUST 29, THURSDAY You are free to leave anytime this morning but Bergen is a beautiful and interesting city. If you have time, we encourage you to stick around for more sightseeing on your own. B. ADDITIONAL TRIP INFORMATION GETTING THERE Oslo Airport (OSL) is served by many major airlines. The airport is in Gardermoen and a train leaving directly from the airport will take you to the City Center in 20 minutes. Once there the hotel is less than a block away. A detailed description of how and where to catch the train will be provided in the PreDeparture document. If you would like assistance with airline tickets we recommend contacting our travel agency, Exito Travel. Start by submitting the form you can find here: If you prefer to call, the number is ; be sure to tell them you are traveling with Adventures in Good Company. ACCOMMODATIONS Our accommodations are as varied as our activities. In Oslo and Bergen we will be staying at typical ensuite hotels. In Finsehytta we will stay in a mountain hotel. On the fjord we will stay at a family run guesthouse. And in Jotunheim we'll stay at a mountain lodge. All rooms have two beds and ensuite toilets. Vegetarian (and vegan) options, as well as glutenand dairy-free diets, are available for this trip, although variety of meals may be limited; if you are concerned about having enough protein during your trip, please bring some plant-based protein sources such as nut butter, instant dried hummus, or high-protein energy bars. WEATHER August in Norway offers long, sunny days. When the summer sun is out, so will the Norwegians be. Barbequeing vegetables, fish, meat and poultry for dinner is a Norwegian summer institution and you will see roadside booths offering locally grown strawberries and cherries for sale. Even so, evenings are cool, especially in the mountains.

7 TRAVEL INSURANCE WE STRONGLY RECOMMEND TRIP CANCELLATION/TRIP INTERRUPTION INSURANCE, WHICH COVERS YOUR COST IF YOU NEED TO CANCEL OR INTERRUPT YOUR TRIP for medical reasons, trip delay, lost baggage, and other unforeseen emergencies. Adventures in Good Company will send you information about travel insurance with your registration information, or you may purchase coverage through your own insurance company. In order to avoid disappointment and expense in the event that you must cancel your trip we strongly urge you to purchase some type of insurance coverage. You can also sign up for it online at Travelex Insurance. To get the best rates, use as your location number on the Get A Quote page.

8 PACKING LIST FOOTWEAR 1 pair of lightweight hiking shoes with good ankle support 1 pair of comfortable shoes for general use 2-3 pairs of hiking socks (wool or synthetic equivalent: Smartwool, Thorlo, Darn Tough) CLOTHING 2-3 pair of comfortable synthetic long (3/4) pants for hiking - zip-offs work well 1-2 pairs of shorts 2-3 synthetic or lightweight merino wool T-shirts or short-sleeved shirts 1 lightweight long-sleeved shirt for sun/bug protection - button up front is the best 1 medium weight fleece/down jacket 1 lightweight long underwear top and bottoms silk, wool or synthetic equivalent 1 medium-weight top layer: wool shirt/pullover or synthetic equivalent. A lightweight fleece pullover or a fleece vest works well for this layer as well 1 rain jacket/poncho and rain pants waterproof/breathable fabric like Gore-tex - not a lightweight plastic poncho Underwear/nightwear 1 pair wool, Capilene, or Polartec gloves 1 warm/lightweight wool or fleece hat 1 buff 1 wide brimmed or baseball style hat for protection from the sun/rain 1 swimsuit 1 2 changes of casual clothes to wear at end of day EQUIPMENT/ESSENTIALS Passport and a photocopy of your passport (when applicable) 1 pair Trekking poles (strongly recommended/required) If optional put in optional category 1 daypack (see notes on packing list for recommended capacity) Capability to waterproof your backpack. Either a rain cover or a heavy-duty plastic bag to line your pack (or a rain cover for your pack) Capacity to carry 2 to 3 liters of water (Please see Notes on Packing List) Sunglasses (100% UV protection) w/retention strap Small headlamp or flashlight Ear plugs (for a good night s sleep!) Tupperware-like container for sandwich/lunch TOILETRIES (small everything) insect repellant 1 2 bandanas/buff Wristwatch/travel alarm clock Small thermos Toothbrush, toothpaste, dental floss, hand sanitizer, shampoo, contact lens paraphernalia, sanitary supplies Sunscreen and lip protection with sunblock of at least SPF 15 Personal first aid/patch kit - Band-Aids, 1 safety pin, moleskin, Compeed, ibuprofen, any personal medications Please note: Individuals who have had or have the potential for a severe allergic reaction to insect stings, specific foods or medications must bring an epi-pen. Please consult your physician and tell your guide. OPTIONAL (personal preference, not required) Camera (extra battery) and film/memory card Book/journal/pencil/pen Compact binoculars Your favorite snack (snacks will also be provided) 2 pair synthetic, lightweight liner socks (optional -- not everyone uses sock liners)

9 NOTES ON PACKING Adventures in Good Company's packing list covers everything you need to assure your safety and comfort. You may not use everything you bring; however, you need to come prepared for all possible weather conditions. At the same time, you must be able to carry your own luggage, sometimes up and down stairs. Daypacks: Your daypack should be large enough to hold the following items: 1 liter of water, rain gear, lunch/snacks (for the day), sun screen, warm layer (fleece pullover or vest), personal first aid kit, lightweight gloves, warm hat and personal items such as camera, etc. We recommend a daypack with a capacity of between Liters ( cubic inches) with a hip belt, padded shoulder straps, and lifters. Line your daypack with a durable plastic bag to keep your belongings dry and/or have an elasticized pack cover that fits snuggly over it. Before you leave home check to be sure that it is comfortable to wear all day and has sufficient space for all of the items listed above. Note: Fanny-packs and hydration packs are not large enough to hold all of the items you will need for the day. Footwear: Well-fitting, sturdy boots or trail shoes are very important to your safety and enjoyment. If you plan to buy new boots, break them in by wearing them around town and taking some short hikes before your trip. For general hiking, lightweight or midweight cordura or leather boots with a Vibram sole work well. If you have weak ankles or are recovering from an ankle injury, get boots that come above the ankle you ll find that this will give you more support in uneven or slippery terrain. Remember to waterproof your boots before the trip. Even boots billed as waterproof need to be treated with a waterproofing product. Clothing: The clothing listed on the packing list has been chosen for your specific trip conditions and for its versatility for layering. NO COTTON for your active wear! All active wear should be made from synthetic/synthetic blends, down/down blends or wool/wool blends. Layering is the most practical and efficient method of insulating the body. Several layers of varied weight materials provide better insulation than one thick Layer of clothing. Also, adding or subtracting layers allows you to adjust to the temperature at your particular level of activity. Rain Gear: You will need a parka or jacket made of a coated nylon or a waterproof/breathable fabric like Gore-tex, HellyTech, Membrane, H2No, or Ultrex. Be sure it keeps water out. Before making this important purchase, be sure that it fits you properly. It should be large enough to fit over all your layers. In particular, the hood needs to be effective. It should shield your face from the rain and turn with your head. Movement of your arms must not interfere with the hood. Put on your daypack; can you still raise your arms? Your wind/rain pants should be comfortable, allow enough room for your layers, and permit free movement of your legs (for example, can you crouch comfortably?). Partial or fulllength leg zippers are useful for easily putting your pants on over your boots. An inexpensive plastic poncho will both leak and tear easily and is not recommended. Hydration: Being able to easily access your water without assistance, so that you can drink frequently, is important to your safety and enjoyment. One method is to have a water bottle attached to your waist strap. Another option is to use a HYDRATION SYSTEM such as CamelBak, Platypus, and MSR bladder bags, which are collapsible water bags with a hose attachment that you drink from. The bags fit inside or outside your pack with the hose positioned over your shoulder so that you can access your water as you hike. Bladder bags can hold 1-3 liters of water. Trekking Poles: Trekking poles are strongly recommended for this trip. Trekking poles contribute to your safety by improving your balance and stability, and to your health by saving stress on your hips and knees. If you are not familiar with trekking poles, read this blog post that addresses the most commonly asked questions: Personal First Aid Kit: Bring a small first aid kit with familiar medicine and first aid supplies you might need. Recommendations include the following: blister or foot remedies like moleskin, Compeed, blister bandages, or similar, a small role of duct tape (always useful!), remedies for respiratory ailments, stomach ailments, sore muscles or joints. The guides will have a first aid kit but having what you know works well for you is a good idea.