Training & Nutrition - Felt a little weaker than usual.

I'm sure there are a lot of small reasons vs. one main reason that my ride today I felt a little weaker than usual. Last week I rode 3 days in a row on my trainer to increase my mileage endurance. Did some hill simulation work but that only helps so much. Today I finally got outside to ride. Winds were high with gusts that when it was a cross wind, almost knocked me over. So when that was a head wind during a ride that was always going either up or down a hill, that isn't going to help. Whats the best way to simulate hills on a trainer? Long steady low cadence say 10 minutes at a time, or shorter time with a higher intensity level, or both?

A higher gear. More resistance. I personally don't understand these people who suggest elevating the bike... It's the resistance that matters. This will build more muscle strength vs. endurance...

I personally don't understand these people who suggest elevating the bike...

They say it's for psychological reasons; you can vision yourself actually going up hill, so when you get out on the actual hill, you remember exactly what it feels like, like you've been climbing outside the entire time. Don't worry, though, I don't buy into it. It's not necessary to go to the trouble of putting your wheel up. If you're in physical condition to climb hills, you will go up them well. If not, then you're not. It doesn't matter if you "simulated" them the whole time you were riding your trainer or not.

i've always heard it's because you use different muscles when your body & the bike is riding at an angle. the center of your body weight changes relative to the bottom bracket, gravity pulls slightly differently, etc.

that's what i've heard anyways... i don't even own a trainer. :p