I am about to begin seriously pedalling after a significant layoff (associated with excessive cigarette smoking - stupid exams) and was just wondering if there is anyone out there with pointers on rebuilding my muscle size and strength (i.e. what sort of ratios to pedal, what distances to ride, how many km per week in your experience) and which ratios will build strength (i.e. size) and which will build endurance. Any help greatly appreciated.