This winter I'm looking to build some serious sprinting/attacking/short hill climbing power, along with building a decent level of aerobic fitness. I can only ride on the road Saturday and Sunday, and I take monday and friday's off for family. So far I have my training session broken down like this:
Tuesday: 1 & 5 minute power building on trainer
Wednesday: 60 minute endurance on trainer
Thursday: 1 & 5 minute power building on trainer
Saturday: 2-4 hours endurance on road
Sunday: 2-4 hours endurance on road
So my question is, what are some good things to do on the trainer to build 1 & 5 minute power? I assume doing 1 & 5 minute intervals of some sort, but any help would be great.