Maybe just ease up a bit. It is going to take a good few weeks (maybe up to 3 months) before you are fit enough to ride hard. Don't get competative with yourself or anyone else. Just pick a nice low gear, go for a ride based on time, and gradually extend the time.
When you are acclimatised to riding you will be able to cope with a more structured "program" of training if thats what you like doing.