Bike Forums - Hello Everyone

I have been lurking around for the past few days as I was wanting to gain a little knowledge on my first ever bike purchase. I had bikes as a kid but I never had to pay for one myself. After researching for the past few days, I narrowed my selection down to a hybrid purchase. I made a visit to my lbs and told them my intentions. They showed me what they had in stock at the time, which wasn't much. I am not a small guy by any means for I am 6'-3" 260. The bikes he had just happened to be on clearance which was fine by me and I came away with a Cannondale Quick 6 XL.

My plans are for road/street/trails riding. I was looking into a suspension bike with disk brakes but nothing was in stock. Turned out to be a good thing for his recommendation was to go rigid with v-brakes. So I did. I came across a few post that justifies the recommendation I got from looking around in this forum. I rode for the first time in over 20 years the other day and my bottom hurt all day that day. The following day, my back hurt all day. I know this is all because I haven't ridden in awhile but this sucks, lol. Can riding a bike at the gym 1-2 times a week help train my body faster vs me only taking my bike out on the weekends.