Mine says that I should adjust the unit so that the rolly bit compresses a properly inflated tire about 3mm. I just do it about as tight as I can get it, so I have to really work to get the wheel to spin.

As for the block, the phone book didn't work for me (mom wanted it back!), so I picked up a cheapy from Performance for $10 on sale. Works just fine.

Training...still working that out myself. I've been just riding while watching TV, or riding with music, and adjusting my resistance to a level that makes me work at a cadence that goes along with the music. Well, as much as I can without making my knees freak out. I'm contemplating buying a cheap heart rate monitor, but we'll see.