Yes, there is an excellent training plan for you. This may strike you as simplistic, but consider miles and frequency. If you ride 5-6 days a week for an hour or more, things will start happening. Nothing gets a person into cycling shape quicker than cycling itself. Upgrade your bike if you want but there is no replacement for miles obsessively ridden. If your loved ones don't complain a little, you're not riding enough (haha).