Advice form the PH cycling/fitness gurus

[Vocal Minority]

Dear Gurus

I come, humbly, to you oh cyclists of significantly higher ability and fitness than myself - for advice.

During the week, my cycling comes in the form of commuting and I am still building my fitness from a very low level.

My rise will either be from Malvern- Droitwich (15 miles) train to University in Birmingham, then another 3-4 miles winding slowly through the traffic to the city centre. Then I will do it again in reverse or I will wimp out and get the train to Worcester and do the 10 miles to Malvern from there (in my defence it is basically all uphill). Whilst it is 37 miles or so, it is in 4 individual bursts - but my fitness and more importantly recovery (muscle soreness really lingers) makes doing this often something of a challenge for me often (rule #5 is being duly meditated on).

My question is this.

Would I be better off going for a full bore blast in on Monday, then home on Tuesday, rest on Wednesday then in on Thursday etc...

Or doing both in and out in one day, though it being restricted to two days a week due to me being a pussy.

In your much more experienced opinions, which would be better for me, both on terms of shedding the lard and also in improving all round fitness. (I am not a competitive cyclist in the sense of doing races. it is just for general sports fitness, and more importantly fun).

Thanks

[Some Gump]

No guru, not a commuter..

but..

Are you eating a mix of carbs and protein after each ride (like in the office, or soon as you get home)? When I first started cycling, I didn't. I always ached the next day. Now, I make sure to eat after and don't ache. I'm not wanting to get all broscience, but the one time this year that I neglected to eat after a ride I was achey the next day - could be coincidence but I CBA to test it (aching is a right PITA!)

PS - Rule 5.