I've been on a Modified Don Walker program since early November. Right now it's too wet in the PNW to ride, but I've been doing a lot of indoor riding on the lifecycle and spinning bike. I work during the week, so the weekends are the time that I have to put the miles on my legs.
Here's the program I've been working with:
Sat: Long Trainer Ride: 1.5hrs
Sun: Long Trainer Ride: 1.5hrs
Mon: Spinning/Tempo ride 1hr
Tue: Weights: low weight, 15-20 reps
Wed: Spinning/Tempo ride 1hr
Thu: Weights: low weight, 15-20 reps
Sat: Long Trainer Ride: 2-3hrs
Sun: Long Trainer Ride: 2-3hrs
Mon: 1.5 Hrs Spinning, high rpm
Tue: Upper Body weights, 15-20 reps, more weight
Wed: 1.5hrs Spinning, same as before
Thu: Lower Body weights, 15-20 reps, more weight
March will be much like Jan-Feb, but with intervals in place of the spinning. April will be track drills. May is racing in scratch and points races and omnium events. I'm not a very good sprinter.
If I get bored with the trainer, I'll run or swim for 45mins to 1hr. Switch up the weights with climbing, if you have access to a climbing gym. You'll gain a different sense of balance and get just as good a workout as lifting weights.