I used to HUGELY struggle with neck pain, lower back soreness and hand numbness. Hugely.
I always tell my (non-cycling) there are two worlds in which cycling exists: 1) the less than two-hour world, and; 2) the over two-hour world.
Below two hours cycling is simple, fun, uncomplex. Above two hours it’s a complicated, precision endeavor where millimeters, garment fit, and nutritional tolerance is absolutely critical.
With that being said, (as long as your first stop is to make sure you have a good bike fit) here is my non-scientific prescription for >2 hour on-bike comfort:
- Be able to do at least 50 pushups without stopping
- Be able to do 15 overhand pull-ups without stopping
- Be able to hold a plank for 90 seconds continuously
* Hold your head up (i.e. looking forward instead of down) while holding the plank
Work up to these if you need to. It worked for me. But I am a sample size of one.
Good luck!