Seenloitering, I think everything you mentioned was in that article that Rowan posted! lol

I did manage to get in to see the chiro today- and will be back in there again on Thursday. He mentioned the isometric exercise and mentioned that I might try some light weightlifting as well. He made sure to emphasize "light" and not to try and emulate the body builders at the gym try to do head raises with 45 pounds strapped the their skull. He also mentioned that I could try and do some more upper back stuff Lat raises, lat pull downs, upper arm rows) to try and stabilize my upper back- lower back is rock solid.

Next step will be to raise the bars up a bit more. I've had previous bikes fitted before and might try it again. I just don't want the fitter to try and force me into some aero race position that I'll never ride in- which is what happened last time I did it. My cross bike is much more comfortable than any of my previous road bikes and that must be due to the more upright nature of the ride. Is there such thing as a randoneering fit?

Jon