First let me address the high BP. I tend to have high BP as well. I was prescribed a beta blocker. It almost killed me. Then, a friend and cyclist, suggested a "fix." She is an ND. So, 100% beet juice. It will lower BP. I add creatine, collagen and protein powder. Amazing stuff. Now to the rest.....don't base your standards on what anyone else tells you. You can ride slowly and do longer rides or you can ride shorter and harder. The latter is known as HIIT or High Intensity Interval Training. I happen to like HIIT and it works like a charm.The key is to get on the bike and do something that makes you want to ride again.