Get "Set Up" Properly
Make sure your bike is in tip-top shape. Consider taking your bike to a professional bike shop for a tune-up and consulting a knowledgeable fit technician to make sure you are "set up" properly on your bike. The right adjustments to seat and handlebar height, and front-stem extension, can make an important difference, particularly over an extended tour.

If your seat causes discomfort, particularly over long distances, you might benefit from a different contour and design. But this can't be determined in a weekend. A new saddle takes getting used to. Make sure any new equipment -- shoes, saddle, etc.– are broken in and A-OK one month before you start the tour. Be wary of overly stuffed saddles and gel saddles that inhibit movement. Over long rides, it's beneficial to move and shift position on your saddle. This avoids pressure points that can generate discomfort.

Most important is to invest in a pair of cycling shorts. Cycling shorts are designed to contour the body with material to wick away perspiration and include a sewn-in pad offering absolute comfort. This alone may be the solution to an uncomfortable bottom.

Start Gradually
Although free time may be hard to find, try to get out three or four times a week. Start gradually and -- over a period of several months -- increase the time you're out and the distances you log. Increase distance by 15%-20% a week and see how your body responds. Trying to achieve too much too soon is self-defeating and runs the risk of injury, but you should strive to accumulate a base of 750 miles or more by tour time.

Keep a weekly log. Note every day you're out, including your time, mileage and terrain. It will reinforce your commitment and help keep you motivated and focused. It will also help you identify training approaches that work for you.

Develop a Smooth Cadence
Concentrate on developing a smooth, consistent cadence of 75 to 90 RPM, using your gearing -- both lower and higher -- to maintain cadence over the ups and downs of changing terrain. Some odometers will calculate RPM for you. If yours does not, count your pedal strokes for 15 seconds and multiply by four. If you're not hitting at least 75 RPM, drop to a lower gear.

Speed, particularly at the outset of your training, should be secondary to developing a smooth efficient cadence -- spinning -- that you will be able to maintain over extended time and distance. Don't alternately speed up and slow down in a herky-jerky fashion. Concentrate on maintaining a smooth,
consistent rhythm.

To facilitate the spinning process, start training in a lower gear than you might normally use. As your stamina and strength increase, move to a higher gear and higher speed. But avoid the mistake of biking in too high a gear -- particularly after a long winter layoff. This is less efficient and will serve only to take a toll on your knees. Touring is not racing and "pushing big gears." Touring is more about finding an efficient comfort level and maintaining it for extended period of time.

Climb Some Hills
After a couple of weeks of "finding your legs" and regaining your stamina and technique on the flats, begin to seek out more challenging terrain, which is to say, climb some hills.

Again, the trick of hill climbing is a combination of conditioning and proper use of gearing.

On the Pedal PA webpages, we emphasize the benefits of a "triple" chain ring or "Granny Gear" to tackle the hills we will encounter without undo stress and strain. We continue to strongly advocate a triple for your comfort and enjoyment. Last time we checked, those hills were still there. And, we meet some early on.

It's comforting to know that you have low "bailout" gears in reserve when that sharp climb rises before you. Happiness is sitting in the saddle and spinning on up a hill at 5-6 MPH -- deep into your low triple gearing – not struggling in too big a gear or walking.

Road bikes are the norm on our week long tours but we see mountain bikes and hybrids on Pedal Pennsylvania for which triples are standard. If you have any doubt about your ability or gearing, install a triple for the tour. If your system won't accommodate a triple, we suggest a new cog set and maybe a new derailleur to give you the lowest gearing your system can accommodate. Check with a professional bike shop as to what is compatible with your bicycle.

Work on Breathing
Work on your breathing, particularly as you climb hills. Practice "deep breathing" -- filling your diaphragm -- pushing your stomach forward and exhaling slowly. This technique will help you maintain even, unlabored breathing in the exertion of a challenging climb. It will also force your back into a position of more support of the upper torso and relieve shoulders and arms of this burden. Aching and tension in upper arms and shoulders is a condition often attributed to a failure to use your back as a major support column.

As you get into your training regimen, use the weekends to extend your ride times and distances. Remember, miles by themselves don't mean as much as miles in the context of terrain. That's to say, 50 miles in South Jersey and 50 miles in the Alleghenies are as different as night and day.

If you're from an area where hills are minuscule, drive to another locale and get in some climbing. You can also supplement your hill-climbing training with cross-training on stair-climbers or exercycles with computerized hill climbing simulations.

Build Power
Try varying your training routine to include short-distance, higher-intensity rides, concentrating on speed, including short intervals of flat-out sprinting. This will build power, which is important on the hills. It will also aid your recovery or recuperative powers, and help you bounce back after a challenging day.

Swimming and weight programs can also build upper-body strength and contribute to overall well-being. Upper body strength is important in handling a touring bike -- particularly if you plan to carry some gear.

Stretching for 10-15 minutes a day on a regular basis -- legs, back and neck -- will increase flexibility, tune up your entire system, and help keep you free from stiffness, muscle pulls and other aggravating problems.

Undertake Longer Rides
As you continue to extend your times and mileage -- and the tour date approaches – undertake longer rides – 60 to 75 miles – on back-to-back days. If the first day is a Saturday, see how you feel and how you do back in the "saddle" on Sunday. If time permits, take advantage of any three-day weekends to discover how you respond to three back-to-back days.