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@Jon.
Thanks Andy, looking to do some mountain bike races in the spring and summer then some National Trophy rounds next year.
Regarding carrying; make sure the bike comes across your back rather than resting directly on your shoulder, it spreads the weight somewhat. If you're holding it correctly (right arm underneath downtube and holding left drop) it should fall in this position and will move around less.
Ride the three peaks and understand true shoulder pain (I've never ridden the three peaks and I'm not sure I'd want to).