Road bike training: 4 tips on how to get fit quickly. Ride as much or as little or as long or as short as you feel, but ride.
Incorporate the bike into your day wherever you can. For basic endurance, a brisk pace is sufficient, at which you could still hold a conversation without getting out of breath. Constant, relaxed cranking is more important than moving the pedals down with force. The body gets used to the same training routine. The muscles receive no incentive to develop.