Thanks for all the advice. I am looking forward to this. As was mentioned I know my diet has to change; I have been living on truck stop food for 4 years; I welcome the change. Also I have had a life with nearly no movement. Just driving and not much time for other activity so I know I have a long ways to go. Out of high school I was riding 20 to 40 miles a day averaging 20 mph with out hardly breaking a sweat, now I feel burn starting in just minutes.
Also I do have a heart monitor watch, I'm not sure exactly how accurate it is but the limited testing I did with it, it seems to be good. What would the best hart rate percentage for me go focus on? For the ride that I spoke of in my first post I stayed around 85%-95% for the most part, is this good? I felt great after my heart rate slowed down a little in the end and a little soar the next day not bad but just enough to let me know I had a good session.
Thanks again for all the responses.