I was reading The Secret Race by Tyler Hamilton, and he talked about how he trained using intervals that consisted of '40-20s'. 40 seconds going as hard as you can, 20 second rest. Now, I know those things are great for those short climbs, and power to get through them. But I want to train for my overall power (how I like to put it, "going harder for longer"). So I was wondering, what can I do that would be like intervals, but instead of just those short burts of power, I would like to get stronger to be able to get faster, for long rides, not short climbs. Right now, I can hang on to some decently fast groups, but I can pull for only about 1 min and then my legs would be destroyed for the rest of the ride, I'd even struggle to hang on the back sometimes.
I'm 16 years old, and I'll probably be getting an indoor trainer on Saturday as I have no time to ride with the darkness coming so soon and I'm just usually busy during the day, it would be much easier to get on my bike at night. I know this is long and very run-on, sorry about that, I'm a bad writer, but what do you recommened for me to be able to ride faster for longer? And please don't say "just ride", I know that, but are there anything like intervals or certain workouts on the trainer I can do to see gains faster than just riding? Thanks in advance.