Originally Posted by
wolfchild
OP needs to ride at a lower intensity, get a lot of volume and gradually increase the distance and intensity and build himself a base of aerobic fitness and loose some weight before doing any type of sprints, intervals and hill repeats. You can't take a 61 year old who is overweight, out of shape and weighs 280 pounds and make him do intervals and high-intensity hill repeats.
You don't think you should do intensity when you start riding?
What happens if he hits a hill? Is he supposed to walk to avoid the intensity? How about group rides? Just stop when the pace picks up?
There's no reason to avoid intensity in the beginning. In fact, due to not being in shape, beginners typically have more intensity overall in their rides because they don't have the fitness to take it easier on hills, headwinds, group rides, etc.
It's an effective way of getting faster, faster. This isn't running. You can increase volume and intensity from the get-go.