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Use the websites recommended above to get a sense of timing, but I've found the easiest thing to do when touching down at Narita is to just go down to the JR office at the airport and tell them you want to go to Nagano. If you have a JR pass, you need to go there anyway to exchange your pass, and they'll reserve whatever seats are necessary and tell you which trains to get on. My Mom knows no Japanese, and their directions got her to Kyoto straight from the airport with no problems.
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