Take your time upping the dosage.


No need to start out on hour rides.


Bicycling is generally more about endurance than strength. You should be panting, not grunting.
Use a gear that'll let you maintain a cadence - pedalling pace - of 80-100 rpm.
A bike computer with a cadence counter can be a good help.


As a rookie, it'll be difficult to distinguish between what feels strange b/c it's new, and what feels strange b/c it doesn't fit you. You need to keep an open mind. Consider Changes, but also give it some miles.