What are you looking to do? Race, recreational, or fit recreational. For all three buy Joe Friel's training bible and worship it.
Racing- develop your plan for your style of race: Right now is Transition season, you should be tapering off intense riding and starting heavy weights until thanksgiving when you will restart base rides of 2-4hrs min. A CompuTrainer test for baselining where you're at is a good idea right now so you can see improvements. MTB season is upon us as well, great from nailing some technique and more strength. Evaluate come spring. If you can't hold Z4 for an hr give up, it ain't for you. Same goes for speed- 19-25mph min and sprint high 20's/low 30's.
Fit Rec- Lose weight, RIDE, join a club and try to hang on with the big fish i.e. ride, blow up, get dropped, rinse&repeat following week until you can take a pull at the front of paceline. Find an event you'd like to work towards next spring- 100mi, mega climbs, charity ride, whatever pick one and focus. Try to ride btw 15-20mph
Rec- Noodle around the hood.
Supps- focus on losing weight, it's the one thing that will make or break you as a cyclist at a basic level. Get your protein, carbs so you don't bonk( although you don't need as many as they tell newbs, which is why most end up fit fatties), creatine, the usual. When you are at the point where you have a HRM, cadence, powermeter, measuring BP in morning, engine is as big as you can get it and making solid gain in racing then look into Clen to open lungs on climbs( you'll only see benefits if you trained your Zones properly)/lose weight, EQ, Hgh, test, etc. It takes at least 2yrs to build the proper cardio base to be a decent rider, 7 to max race potential. Up to you, but you need to be in it for long haul
