DE-TORQUE YOUR TORSO
Unless you somehow (through accident or simple carelessness on your part) on some Wednesday end up on Ty's Tempo Ride, bicycling shouldn't hurt. Unless, again, your bike frame isn't properly fitted to your body's frame. If not, you've likely lost mobility in your hips and spine due to pedaling for hours with your trunk bent way forward. If so, a few self-applied therapies can help, including Back Saver #1: Loosen your hamstrings, glutes, middle back and lower back by lying on a foam roll (I think the race team coach guy sells these, or knows someone who does over on MLK) and rolling over each area for 30 seconds. That's it: 30 freaking seconds. Maybe a full minute for the, you know, really stiff or tender parts. The back, though, we're talking about the back here.
Our combo platter also includes Back Saver #2. Significantly amp up your hip and torso mobility by doing 8 to 10 reps of the following move twice a day OR before and after rides. Ready? Okay, here's what you do: Start on all fours. Lower your back like a cat for 3 seconds, then push it up like a camel for 3 seconds. Then, back straight, sit your butt toward your heels (do this gradually and slowly and don't force the issue). Pause 3 seconds, then return to the all fours start and repeat.
You're not going to do this, are you?
YOUR CORE———AND MORE
Hey, question for you: Are you sure you can stomach the demands of cycling? Well, read on and let's find out. According to a new study from the University of Pittsburgh, strong core muscles significantly decrease your risk of lower-body cycling injuries. After analyzing a wide range of riders, researchers found that those with the weakest cores (mainly abs, lower back) saw their cycling mechanics fail, often miserably, during endurance rides. "They begin to flap their legs," says study author John Abt, Ph.D. In other words, you wimpy core types pedal in a SIDEWAYS motion instead of proper up-and-down/carving circles fashion. Although riders were sometimes able to retain their power, "this breakdown in technique could lead to a serious knee injury," Abt says.
Okay, now you've been warned a SECOND time.
Drop whatever you're doing, get down, and give me 30 crunches. Now. 
LOW RIDERS ARE SLOW RIDERS
According to a new study at the University of Central Arkansas, many cyclists set their saddles too low. Could be you. If so, a tiny tweak in saddle height can boost your performance. Researchers in the UCA Human Performance Lab found that riders who set their saddles so that their knees are bent at a 25-degree angle (from vertical) at the bottom of the pedal stroke felt less fatigued after a ride than did those who set their saddles at other heights, both higher and lower than the 25-degree Sweet Spot. "Pedaling at this angle lets you use the least amount of energy for your work," says study author Will Peveler, Ph.D. Bottom line: You can ride farther and faster before tiring out.