I use a heart rate monitor and a speedometer(although I doubt it is much good on a trainer) to get data from training. I pretty much stick to intervels, either by heart rate - pushing my heart rate to 180 for a couple of minutes then resting at 160, or by gearing/effort - large chain ring, heavy gear for a no. of minutes, then rest by spinning in a small ring, light gear. I guess it'll have to do until I get a power meter or a computer trainer.

If I work out on the trainer, my legs recover fast enough for me to ride 4 weekdays a row with a rest day doing yoga before road rides on Saturdays and Sundays. I also throw in yoga sessions as I see fit if I wake up feeling a bit more sore or anything.

Found some videos of the Flech Wallone and Liege-Baston-Liege rides on Youtube and downloaded them. Four of them make up a nice 40 minute video, just ride for trainer sessions!!