While on my trainer I put a small bucket or trash can next to each pedal and rest the foot that is not spinning on it. This takes the pressure off my butt and allows me to do more intervals.The bucket is around the same height as my bottom bracket.
My ILT routine
Gear 52-15 Cadence 50-60, Left Leg 3 min, 1min Rest, Right leg 3 Min. 1 min rest
Gear 42-23, Cadence 70-90. Left 3Min, 1 min Rest Right 3 Min 1 min rest.
Gear 52-15 Cadence 50-60, Left Leg 3 min, 1min Rest, Right leg 3 Min. 1 min rest.
When I find I can't spin smoothly I will give myself an eaisier gear concentrating on the lift.
Without the buckets or trying to just rest my leg on the trainer my butt gets too sore.
Any stationary training tips would be appreciated