getting in shape

Question
My friends go every sunday out on the road and bike about 23 miles. My friends want me to join them and the one friend even said she will go 12 mi with me and stop if thats all I can do.
This is purely recreational they aren't training or anything its just for fun.
Problem is, I'm a 5'2" 205 lb overweight female.  My friend took me around her neighborhood to ride 2 mi and a day or two later I had severe leg cramps.  Thats how out of shape I am.
I have a recumbant bike at home I told her I would practice on that to get in shape to go.  My question is, what sort of schedule or plan would you have if you were me to work up to doing 12 miles?  I've never done this before and I appreciate the help.  Thanks!

Answer
Hi Jennifer,

Before you go any further with any exercise program, check with your primary physician to make sure you do not have an underlying medical problem. The severe leg cramps may have been a medical problem showing its face. Check that out first.

Once that is done, start and exercise program that begins slowly and builds on your progress.

The recumbent bike is good, but is not going to give you the same type of workout as the regular bike. The recumbent is much easier to ride and does not exercise all the same muscles.

I do a program called the "Couch to 50 K" and took 4 riders last year from not riding at all to doing over 30 miles. This took roughly 3.5 months to accomplish and I rode with them.

The best way to get better at riding and in better shape is to actually ride. Once you have an OK from your doctor, and I would also ask for some nutrition advice, because it sounds like weight loss is also something that you may need. Once that is set up, then see if your friend will start riding with you maybe a mile one day, wait a day, then do 1.5 miles, wait a day then do 2 miles. Try to increase the mileage by about 0.5 miles each ride. On the days off, ride your recumbent as far as you can. You will get to where you can do 23 miles within a few months.

You can make it a bit faster by eating good healthy foods and even doing some cross training exercises, like walking and resistance exercise. at 5'2 and not muscular you are carrying quite a bit of extra weight and very likely a high fat percentage, concentrate on losing fat, not so much losing weight.

Hope this helps,

Have a great day

Jerry