shoulder problem

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Start yourself a weight lifting routine: you don't need to be Arnie Schwarzenegger, just tone them all up........ don't need a huge gym, although try and rig up some sort of lat pull down feature........

adjustable dumbbells and rubber band pulls will do you just fine...... all these exercises should be light weight and high reps.....

-- upright rows

-- dumbbell deadlifts

-- dumbbell squats

-- dumbbell bench press

-- dumbbell inclined press

-- dumbbell curls

-- (most important for your shoulder blade issue) Hook your rubber band system to the top of a door, kneel down with your left knee on a thickcushion, reach up and grab the handle of the rubber band with your right hand, pull straight down with your elbow held close in...... switch sides and repeat......

-- cross body pulls with the rubber bands hooked to a door knob, elbow pinned to your side, both across your body and away from your body......

On the upright rows, you might lay face down on a table or counter top, the exercising arm hanging straight down, grap the dumbbell, and pull straight up..... this isolates the muscles in the back and should give you relief in the shoulder blade muscle.....

Good luck, mate! Tone 'em up, and you can ride further and longer!