Originally Posted by
rubiksoval
You don't think you should do intensity when you start riding?
Yes I believe that intensity is essential in order to make progress but in OPs situation he needs to start of slow and easy and gradually build up to it. Don't just jump into it and expect to make progress overnight. It takes time, slower incremental increases are safer and more sustainable than trying to achieve everything fast. People who have no aerobic base shouldn't be doing intervals.
Originally Posted by
rubiksoval
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?
He doesn't have to stop and walk up hills, but he also doesn't have to sprint up hills and climb at max intensity. If the hill gets too much for him and he has to stop and walk, so be it, there is no shame to that, it's better to get off and walk than to have a stroke or heart attack on the side of the road..In OPs situation it's better to play safe than to give in to peer pressure and force himself to keep up with the group of riders who are much fitter then him.
Originally Posted by
rubiksoval
It's an effective way of getting faster, faster.
The most effective way for OP to get faster would be to loose about 70-80 pounds...A 280 pound rider will never be able to keep up with a 160-180 pound rider no matter how hard they train.