to update i tried all these advices, except switching to a recumbent lol, and all problems are solved. When i took my first ride after a week and a few days - waiting for the pain to subside, I reallized that previously my arms / elbows were locked on my previous rides virtually the entire time. I found that holding the handlebars / grips very lightly wasn't very difficult, and that my upper body seemed to be floating above the bike, and my control of the bike was much better and obviously turbulence from the road wasn't nearly as much. Also in the week that I couldnt ride, I had my bike tuned up at tony's bike repair in saint petersburg for $20, I also checked the fit on the seat and found i needed to raise the seat a little bit, and I cleaned, degreased, and lubed the chain and cassette, and the bike was riding so much better, very smooth, responsive, and fast. Raising that seat just a little bit gave me so much more power. I took the ride that I always wanted to, from my area to downtown St Petersburg, about 21 miles round trip. When it first occurred to me to get a bike i always thought what a great thing to take a ride into downtown st pete. So all is good, thanks everyone for the advice, I can now take my longer rides with no elbow / arm pain.