nothing will get you in shape for time on the bike more than lots of time in the seat, start with shorter rides and work your way up...one of the most important things is to keep your muscles loose before they start hurting...once they start tightening up and burning, it's too late to do anything about it
i rotate flexing my legs, rear, shoulders, back, etc. every 15-20 minutes or so on longer rides, this keeps the blood flowing through them and they don't start cramping up...i've found that after about 600-700 miles, everything just goes numb and you don't have to worry about it any more
i rotate flexing my legs, rear, shoulders, back, etc. every 15-20 minutes or so on longer rides, this keeps the blood flowing through them and they don't start cramping up...i've found that after about 600-700 miles, everything just goes numb and you don't have to worry about it any more