I'm a 23 year old college student looking for bike workouts that will get me road ready. I am just getting out of a one-year layoff from a random neuromuscular virus ( I have gotten the OK to pick up cycling from my nuero and GP) . Problem is, most books start out from a "you're already road- fit" stance...and I need to start from square one. I have an old steel Serotta and a CycleOps Mag trainer, and I for the past few weeks, have been riding 2-3x a week for 20-30 min, switching gears every now and then. I HATE RIDING INDOORS, but I don't want to get dropped like a brick either in group rides.
Does anyone have hints on how to get fit indoors so I can hang with the roadies outside? I'm 5'5 125lb (so it doesn't look like I haven't been doing anything) but cardiovascularly...wretched. And I need to start out slow....