30 miles is wayyy too long a ride after a significant layoff. I suspect you're like one of those heroin addicts (sorry for the comparison, but bear with me) who return to the drug years later, and try to take the same amount of the drug as they used to take, and overdose accidentally because they don't realize their tolerance is much lower than it used to be when they were using every day.
I would only do a couple miles if I were you, just try to get your balance and stuff back for now, maybe do some figure 8's in the driveway, and practice quick stops and getting in and out of pedals. Your strength will take a while to return, but return it will.
Last edited by Lemond1985; 04-09-19 at 12:31 PM.