I think it's important to start by saying that I'm fifteen, going on sixteen in September. When I was a few years younger (10-12), I used to be an avid week end cyclist. I'd ride for maybe an hour to an hour and a half every day and (off of memory) had an average speed of 13-15 MPH and a max near 32. Unfortunately, I ended up damaging the cartridge and ligaments in my right knee in an unrelated incident. Because I was injured, I was under doctor's orders to not ride my bike or partake in any physical exercise other than what the physical therapist ordered. Being the kid that liked to eat and drink a lot of sugary sweets, I ended up gaining a lot of weight; I went from being underweight (around thirtieth percentile) to the eighty-fourth percentile. It has come to the point where I can barely ride for ten minutes at an average of 8 MPH. This is concerning.
My question to you avid riders is this: how can I get myself in better shape? When I was younger, I had dreams of a pro career... being American, I wanted to be the next Lance Armstrong -- actually wanted to be the next Michael Rasmussen (without the blood doping), as he was my favorite because nobody could keep up with him on the climbs during the Tour de France. I think that's impossible, or rather, more unlikely than the 1% shot I had before.
I have all the equipment at my disposal and am very committed to getting myself in better shape and being able to "fly" once more. I recently bought a 2005 LeMond Chambery (full Shimano Ultegra) for a little under a hundred dollars. I have access to a treadmill and other aerobic exercise machines (think I even have my old bike trainer somewhere).
So do you guys have any training regimes that you could recommend to me? I'm willing to try anything. I've already made the decision to cut soda and all processed foods from my diet which I think will help weight loss.