I got a bike about 3 weeks ago. Its a Giant OCR-3. I quit driving. I like my bike alot. I ride it everyday.
The problem is that I am an out of shape ******. I was in shape about a year ago, bodybuilding style. Mile in 7 minutes, which was decent for a guy at 235 pounds that primarily lifted weights. A year later I'm 6'2", and the muscular frame is still there, but I'm a fat ass 300 pounds.
The first week on the bike, I'd conk out on the first hill I encountered, and Atlanta doesn't have very steep hills. I can go for about 5 miles now, around town, before I get totally winded/cramped. Which is a marked improvement, believe me. I've even trimmed down noticeably in the last three weeks.
But what I'm wondering is, what is the best combination of training to build my endurance? I ride for about 30 minutes to an hour each day. If I were to take this seriously, which I have always been good at in training (just less good in keeping up with it after 6 months) and want to get in good bike-riding shape, what is the best routine for me?
I'm wondering just how much squats will help? I am thinking of squatting twice a week: once for reps (10-12), and once for weight (1-5 or so). I figure this will help alot by building up my delapidated quads. Other than that, I'm figuring on riding around town for an hour a day or so. I think in a month or two, I'll be in ship shape to bike wherever I want around town without showing up drenched.
What do you think?