It's time to get ready for the MS "Coast The Coast" Bike Tour. But what should you do to ensure an optimal performance?

Chris Kraley, an avid biker and staffer at Beacon Cycling and Fitness in Toms River, suggests you get a tune-up for your bike. According to Chris, there is nothing more important that making sure your bike fits your body's needs from handle bar height to leg length. He believes the bicycle should be almost an extension of your body, with everything working well together. Whether the subject is bike gear, accessories, clothing or strategic planning issues, Chris has some great wisdom to offer.

"Regardless of whether you own a $200 bike or one for thousands of dollars, you want it to fit your body," explains Chris. "I've been riding for 30 years, and I feel very strongly that buying a bicycle is like buying a pair of shoes. You should never have pain as a result of a poor design. Also,a good bike helmet is essential. And proper bike clothing is key. It is best to choose riding shorts with a shamy built in the front to back, and shorts that are not too tight nor too loose."

"Remember to do exercises for the cardiovascular system, and don't 'psyche yourself out," says Chris, who enjoys biking with seasoned pros and new riders. "Be positive, and just have fun."

His check-list for new cyclists or ones returning to bicycling after a break includes the following:

1. Buy a bike helmet to prevent injuries.

2. Keep a diary of time and length of bicycle runs - this record will help you measure your improvement over time.

3. Get a bike tune-up, and evaluate how the bike fits to your body dimensions.

4. Own a saddle bag that includes an extra tire, frame pump or CO2 tube and a patch kit for flat tires.

5. Develop a buddy system for training. The Beacon Cycling and Fitness web page incorporates many useful resource articles. Check out "Basic Training", which outlines the steps you should take to prepare for a longer bike tour.

Chris notes that as we age, our back muscles weaken. Sit-ups help strengthen back muscles prior to the first cycling and training runs. "It's important to prepare your mind and body. The "Coast the Coast" bike tour is a celebration of good people coming together to help raise awareness about MS. Those biking will have a great time socially as they also push themselves to achieve new physical accomplishments through cycling. Come out and join us, and I look forward to seeing you at Beacon Cycling and Fitness."

Chris will provide those participating in the "Cycling for Health" Program a 10% discount on a tune-up in his store located at 575 Fischer Blvd., Toms River, NJ 08753. You can reach Chris at 732-929-2999 or visit the company's website at www.beaconcycling.com.