there's been more written about this than about religion, i think. basically, though, the standard training rules apply, assuming you don't have some physical condition that modifies them. Do what you can do at a pace you can maintain, and add no more than 10 percent a week to your time and distance. Take a rest day or at least an easy day every so often--your muscles need time to recover. mix up your rides--cruising on the flat one day, maybe climbing the next, sprint now and then, alternate a short, hard ride with a longer, easier one. Make it fun so you'll stay with it. That will get you through the first couple of months. then you just google "bicycle training" and pick from among the half a million hits.