advice as to how to start getting fitter/faster on my bike?
apologies for cut/paste (have asked this on singletrackworld forum also).
since getting my road bike last month,i would like to start to be able to get fitter/faster,so i can ride it as it was intended.the problem is that i am really unfit/slow (partly due to depression/laziness).my last ride of 27 miles took me 3 hours on the road bike (i know).
the thing i don't understand also is when i used to drink/smoke i was a lot faster on my bike (i don't ever plan on going back to drinking/smoking by the way i used to be able to ride 100 miles plus (this was when i did smoke/drink!) (around 2002-03 when i was 27-28).
i don't plan on racing by the way,i just want to be able to ride my road/mtb a bit faster. thanks in advance for any help/advice