Bike in tune? Body in condition, especially the posterior? Research or visits of trailhead towns completed? No-frills packing list done? Realistic mileage schedule prepared? Up-to-date map in hand?

OK, you're ready to go bike camping.

The experience of hauling what you need to overnight on the trail requires more preparation and training than day-biking. It begins with a tune-up.

"People started bringing their bikes in for tune-ups a few weeks ago," said Jerry Kraynick, referring to cyclists who wanted to be ready to ride as soon as the weather warmed up. He told them a tune-up would cost $40 plus parts, but said they could save money by doing it themselves.

"That always surprises some people," said Kraynick, the owner and operator of Kraynick's Bike Shop on Penn Avenue in Garfield. He encourages customers to have a hands-on relationship with their bikes. "I tell them they have to learn how to do basic maintenance and repairs because I won't be there if they break down."

Kraynick takes them to one of several bike stands in the back of the shop, gives them the tools they need and shows them how to use them. He only charges for any parts they may need. If customers have questions, they can ask a more experienced cyclist working in the back or and ask Kraynick.

"It's a learning experience for them and it keeps me from getting worn out," he said with a smile in his crowded, parts-are-everywhere shop. "Ninety percent of it is being able to fix a flat or change a tire. And they can take care of that by carrying a portable pump, a patch kit, a spare inner tube or two and one of those collapsible spare tires."

Everyone interviewed for this story -- veteran cyclists, bike shop owners and employees and outdoor groups that organize bike trips on the Great Allegheny Passage -- emphasized the importance of conditioning, of being able to make your own repairs, the advantages of a check list, the benefits of packing no more than you need and the wisdom of pacing yourself.

Bob McKinney of Iron City Bikes, in Oakland, said riders should buy good gear, "because it's reliable, it lasts and it often can be used for other outdoor activities. I also tell people to take lots of socks and change them twice a day when necessary."

McKinney emphasizes "conditioning, conditioning, conditioning" for first-time bike campers. "They've got to be able to sit on a bike seat for hours at a time, day after day. Padded shorts help, but they'll still have to spend time on a saddle to get used to it."

"The key is saddle time because rail-trails aren't all that demanding," agreed Peter Greninger, outreach specialist for REI-South Side. "You have to get your personal seat in shape to be on a bike seat for five to six hours a day. Chamois Butt'R [a non-greasy skin lubricant] can help you do that."

Greninger advised first-time bike campers to visit full-service bicycle shops, preferably on weekday mornings when employees have more time to talk with them about their trip plans.

On long-distance trips he uses panniers and an easy-to-reach bag mounted on the handlebars for easy access to a tool kit, first-aid kit, snacks and miscellaneous items. He said riders should take a fully-charged cell phone and not turn it on until they use it.

He also recommended campers on the Great Allegheny Passage take the Western Maryland Railway train from Cumberland to Frostburg in Western Maryland.

"You avoid the 16 mile [less than 2 percent grade] climb on the trail from Cumberland to Frostburg, and the train ride is a nice mid-trip change of pace when you're pedaling from Washington [D.C.] to Pittsburgh," he said.

Jeff Kuchna, a salesman at Dirty Harry's Bicycles, in Verona, said planning is the key to a successful, multi-day trip.

"First-timers should pace themselves," he said. "They shouldn't try to do too much in one day. They should take the time to enjoy the sights and sounds of the trail."

Kuchna last year gave an hour-long seminar to a troop of Boy Scouts who were going to ride from Pittsburgh to Washington, a 335-mile trip.

"Their leaders then told them to prepare a detailed plan on what they were going to take with them on the trip," he said. "It really helped them to focus on the essentials."

Bill Metzger, of Somerset County, who has logged more than 10,000 miles of bike camping in the U.S. and Canada, strongly recommends an overnight ride or two before setting out on a long trip.

"Ride 30 miles, camp out and return the next day," he said. "It gives you a good sense of what bike camping is all about. You realize right away that your bike handles a little differently with a load on it."

Those loads aren't as heavy and cumbersome as they used to be, he said, thanks to light-weight tents, sleeping bags and other camping gear. For their main meals, he and his wife, Pam, usually rely on restaurants in towns they visit along the way. But he said they always take enough water and food "for a meal or two" in case they get delayed or want to spend another day at a camp site.

"Bike camping is about the freest feeling in the world," he said. "You're not dependent on anything. It's more fun than you can stand, and it can become downright addictive."

Metzger, of Confluence, is the author of "The Great Allegheny Passage Companion" (Local History Co.), a guide to the bike trail that runs 132 miles from McKeesport to Cumberland. Md., where it joins the C&O Canal Towpath. The connection from McKeesport to Pittsburgh is expected to be completed next year.

Seth Gernot, the bike vacation coordinator for Venture Outdoors, said he recommends Metzger's book for its history, photos and maps of the passage, and Jeff O'Brien's "Trailbook" (FieldStone Press) for its annual updates on the trail and information and advertisements about businesses along the passage.

Venture Outdoors, which organized an eight-day ride from Washington, D.C., to Pittsburgh last fall, is again sponsoring fully-supported rides from the nation's capital from June 13-20 and Sept. 5-12. The cost is $930 for Venture Outdoors members, $950 for non-members and includes transportation and catered meals.

Gernot, a veteran cyclist, said riders can do the entire trip -- five days on the C&O Canal Towpath or four days on the Great Allegheny Passage. The cost for the partial trips is $635 for members and $650 for non-members. Riders can camp or, for an additional fee, stay in a bed and breakfast or hotel. The rides are ideal for first-time bike campers because they don't have to carry their gear on their bikes.

Gernot said he will prepare custom itineraries for bicyclists who want to ride the passage on their own. The cost ranges from $5 to $10 a day, depending on how much information they want.

In a comment echoed by others interviewed for this story, Gernot said Venture Outdoors urges its riders to "be realistic about their mileage and not to push their knees or legs too much. You want to be comfortable when you get on your bike the next day.

"We advise people to give themselves plenty of time to get in shape for a long-distance ride," he said. "Their goal should be to enjoy themselves because they're on vacation."

Gernot packs as light as he can. He wears synthetic clothing that wicks away moisture from the body to avoid that clammy feeling. He packs two pairs of padded biking shorts. They can be hand-washed and they dry quickly. He has a waterproof windbreaker with a hood and windpants for inclement weather.

He packs his gear in panniers that are fastened over the back and front wheels. "That weight has an effect on the way a bike handles," he said. "Those who haven't experienced that need to become accustomed to it before they undertake any long-distance rides. We transport everyone's gear on the trips we sponsor so they can better enjoy the ride."

He recommends riders plan two "half mileage days" -- one in the middle of a trip, especially if they want to do some sightseeing, and one on the last day of the ride to celebrate their accomplishment.

Camping is "pretty simple" along the C&O Towpath, said Gernot.

"It has so many sites along the trail. There are no reservations. It's first come, first served. It's best to find a camp site by 4 p.m. or earlier, especially on weekends if you see a lot of through-riders or hikers on the trail."

Riders should bring a good lock and use it.

"Most people are very cordial, very nice," said Gernot, "but be wary if you travel alone."

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For more information on bike camping, go to www.trekofpgh.com (412-362-8735); www.ventureoutdoors.org (412-255-0564); www.dirtyharrys.net (412-828-2667); www.rei.com (412-488-9410); and www.ironcitybikes.com (412-681-1310).