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Sept. 5, 2001 -- Whether you take to your 10-speed to raise money for cancer research or join a comparatively luxurious private bike tour group, road trips lasting several days are a great way to see the world and get some exercise.

It may sound grueling. Truth is, however, properly prepared, almost anyone can participate in a multiday biking tour.

It's easy to get on board with an organized bike tour. Virtually every state sponsors a multiday biking tour, such as the BRAG, or Bicycle Ride Across Georgia. Many not-for-profit foundations also sponsor biking tours as a way of raising money and awareness of their causes. For those who prefer the luxury of having their details planned, their luggage carried for them, and the option of hopping into a van if they get too tired, private companies like Backroads, of Berkeley, Calif., offer ready-made biking tours all over the world.

Jason Conviser, PhD, FACSM, is an exercise physiologist who is vice president of clinical services for Bally Total Fitness at its headquarters in Chicago. When his clients approach him with an interest in participating in a multiday biking tour, he encourages them to go for it and to be sure they're properly prepared, so that they can enjoy the trip instead of merely surviving it.

"You're there to have fun," he says. "Quite often, there's so much anticipation and so much desire to do well that fun is forgotten."

According to Conviser, if you're going to have fun on your biking trip, you need to train for weeks in advance, about twice as hard as how you'll be biking on the trip itself. So, if you're going to be biking 10 miles a day on your trip, get pedaling 15 or 20 miles a day during training.

Also, be sure to mimic the conditions you'll be under as closely as possible. If you train on a stationary bike in a gym, for example, see if you can adjust the resistance to simulate hills and mountains.

Adding weight training really builds endurance, so include it in your workout. If you'll be biking at a higher elevation than where you're training, remember that you won't perform as well on the tour because there's less oxygen in mountain air.

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