Two weeks ago I bought my first road bike. It's beautiful and I love it! Problem is that while I can now pull my feet out before I fall over (2 zero mph crashes later), that's about all I can do! I love riding it but could use some basic beginner insight!

How far should I ride and what should I strive for - speed or distance? I can currenlty ride an hour at an average of 14.8 mph. I have no idea my heart rate. How do I set realistic goals for imrpovement? My boyfriend keeps telling me that people improve their fitness level remarkably fast on a bike - but what does that mean "goalwise." (he rides on a whole different level - I can't even keep up on his recovery rides!)

Another real question I have is how in the world do you ride standing up? I keep trying it and it kills my quads!! Kills them! I'm exhausted in seconds!!! I have to be doing something wrong!

Please help - tomorrow I go on my first beginner group ride. I'm convinced I'm going to be the one that topples us all like a row of dominos!

Thanks for any advice you can give - I tried this on another site and some guy told me I wasn't riding unless I was at an average 20 mph!! nice.