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@deleted
how often do you ride for sustained periods at 60-70% percent of your output? (i.e being able to cycle along at a decent pace but still be able to hold a conversation?)
doing this would be a good start to building up your base fitness, i guess you have to get this nailed then build on the lung bursting/feeling sick part of training. i do this by riding up a short hill reasonably quickly then forcing myself to sprint for a couple of minutes after reaching the top instead of stopping. a few weeks of doing this has seen my recovery time from max output get shorter and shorter.
i guess if you want to train properly then a heart rate monitor and a fitness guide would be a help?