I've been making a lot of progress since I got a touring bike (mint condition 1984 Raleigh Portage) mid-summer. I'm getting faster and have more endurance. But I tend to get a sore neck and shoulder after riding for more than 2 hours. About 10 years ago I had problems with a torn rotator cuff, which my doctor suggested I fix with physical therapy rather than surgery. So anyway, I have that history.
Overall I really like riding the Portage. It is a comfortable bike and the size seems about right for me. I like the randonneur bars, although I have purchased a 45 cm Nitto Randonneur bar to replace the stock 42 cm bar. I've got very wide shoulders, and I seem a little cramped whenever I am on the top bar, so I tend to stay in the drops most of the time.
In the past month I have ridden about 315 miles, not counting frequent errand trips. My typical routine is to ride about 20 miles every other day. Then on the weekend, I replace my 20 mile ride with a 30-40 mile ride. The last couple times I have been so sore after the longer rides that I had to skip the next ride and take about 3-4 days off.
I know what to do for the shoulder, but what can I do for my neck to improve my strength and flexibility, and limit the soreness after the rides.