I began cycling because of a knee issue, but it wasn't the only issue I face. Besides the beginning throws of diabetes, I have been diagnosed with fibro-myalgia. The pain I have in my back was so intense I could not stand even a comforting massage. My neck had lost the proper curve and, I wouldn't have believed it until the physical therapist proved it to me, the pain referred to my left shoulder. It was unbelievable, indescribably, lay on the floor and cry pain.

1.5 years later, I would not say I am 100%. I can confidently say I am 80%. Cycling, posture and an educated, low carb, moderate protein, high fat diet, has reversed all of this.

Posture.
I have come to see my cycling sessions as an opportunity to work on my posture. Head up, shoulders dropped with my shoulder-blades pinned back. Stomach tight so my back stays straight.

Buttocks muscles tight, slight lifting with my lower back so I do not have all my weight on my hands.

Its a work in progress, but I am feeling so much better.

First, congratulations on the progress! I am blessed with reasonable health for a my age (61 - a relative baby compared to some here), but a variety of tweaks and twinges have developed over the years. We returned to riding after a 25 year layoff. My bride and I are loving it, but have found some things don't quite like they used to.

I am also finding that focusing on posture is strengthening my core and reducing the pressure on my hands. My bride actually figured that out first and is also doing neck/shoulder exercises to reduce the neck and shoulder fatigue she feels with our longer rides (20+ miles).

Keep up the good work!

When you say "high-fat", it makes me think of Weston Price's work. Do you follow his ideas?

I have agree to that posture counts for a lot and muscular strength is am important part so that regular exercise and strength training is a part also. I've just read a book where one of the coauthors is a Nobel Prize winner. She was awarded the prize for the discovery of telomeres. Telomeres are involved in the reproduction of old worn out cells which affects our recovery from disease or injury. It seems even our mental state can affect telomeres so that our bodies and minds are a single system whose parts work together. Exercise and healthy eating keeps everything working as it should.

My son's a fitness professional and I recently asked him for help strengthening my core. His first question was 'why?'. That threw me a bit because you're always hearing people on forums talking about doing core exercises and 'strengthening their core muscles'.

Then he relented.

With every new client, he starts with how they move and technique. He started talking about 'activating my core' which is essentially teaching you to use your core muscles - typically, those of us with sedentary lifestyles don't use all of them, relying on only a few. He then got me to hold my hands out in front like I was holding bike bars and to squat, which I did and when I didn't fall flat on my face, he pointed out that my core is plenty strong enough to support me.

Then he started on doing a series of exercises. In this case, he had a TRX set up which is basically a pair of straps tied high on the wall that you hold so you could use your body weight. Then he put me through a series of exercises that mimicked push ups (but weren't because I was standing), both facing and away from the wall, twisting while keeping my hips straight, simply lifting my arms above my head and a few others.
The exercises were easy enough (so why was I sweating heavily afterwards?) but he watched and corrected which muscles I was using or, more importantly, which ones I wasn't. I got into more trouble with the raising my arms exercise than any others. I was tensing my neck when it should be relaxed, favouring one side of the body over the other, doing all sorts of daft things. He was right, my core was strong enough (it could always be stronger, don't get me wrong) but I had to learn to use it first.

And he was kind enough to tell me I moved very well and was better than most of his new clients (I think he knew I had icecreams in the freezer).

Just like posture, which is just using your body properly.

Core strength and upper body strength are very important for me on long distance rides. My legs can do the rides, my lungs can do the rides ... but what can grind a ride to a halt is when my back and upper body start to give out on me.

No, I have not heard of Weston Price (or if I have it has been in passing). I am following Dr Adam Nally from Surprise, AZ. Drmuscles.com

I do strength training one day a week (except in the summer - it's just too nice to miss a opportunity to spin.)