A new tool which might assist a cyclist in evaluating their training state has emerged. It's called the Lamberts and Lambert submaximal cycle test or LSCT.
It's a little warmup you can do every time you ride the trainer or resistance rollers. You keep track of your speed or power and heart rate for a 15 minutes warmup session and record these, preferably by uploading to a computer. It's helpful if you have a power meter, but not necessary. If your resistance unit is reliable, you can use speed. These links describe the test:
Submaximal HR recovery test
LSCT - Science & Cycling - Official website of the LSCT
and the original thesis that describes the research and the test (long):
THE DEVELOPMENT OF AN EVIDENCED-BASED SUBMAXIMAL CYCLE TEST DESIGNED TO MONITOR AND PREDICT CYCLING PERFROMANCE | Robert P. Lamberts - Academia.edu
I just renewed the fluid in my roller fluid resistance unit and have started using this test. It'll take a while to develop enough data to allow me to evaluate my training state. Meanwhile, just the warmup is a decent little workout. After my first go at it, my resistance unit was way too hot to touch.