I know, HTFU.

Beyond that, I just broke down and got a trainer. I figured better to be riding the trainer than sitting around moping about how I'm not out on the road actually riding. I've never used one before, and I was surprised at what a good workout it is. It's different than riding on the road, of course, but now I can see how a trainer can be used to become a better rider.

I'm looking for some suggestions on training routines. The past couple of evenings, I've been getting home from work and spending a half hour doing intervals, which is to say a minute of hard pedaling, followed by a minute of easier pedaling, etc. I'm using cadence as a measure--hitting 80 rpm for the "pushing it" part in close to the highest gear--probably 53/14. I suspect that I'll either start getting into a higher gear or kicking up the cadence as I get stronger.

I'm just a rec rider--no interest in racing or crushing any souls if I can help it. My goal is to hit the road next spring as strong or stronger than I was. I plan to train a little every day and ride when I can.

So, any general suggestions on a training program? I don't mind the intervals, but I'd like to mix it up a bit for variety and building different muscles. Half an hour is a good workout, but I could certainly go longer.