I also started riding after i quit smoking almost two yaers ago. Tried just walking at first (nordic walking, if you know?, with poles..) but it wasn't enough for me. In the summertime I generally do/did about 3 times a week a 20-30 km ride on roads. Now in the wintertime (temp at noon -13 degrees celsius) I just do spinning+body pump about six times a week. Feel great, look great and am happy to eat whatever I feel like eating
Can't wait for summer to come, got my new shimano pedals waiting for me It's been good practising with the cleats with spinning bikes first though. Still a bit anxious about that first fall you promised...