I swear by the Time Crunched Cyclist program (is a book by Chris Carmichael, Lance's coach). The majority of the training requires 45 to 75 mins 3 times a week plus 1 or 2 long rides on weekends (over 2 hours). That program will get you ready to race for 65 miles and not suck wind in century rides.

The program concentrates in keeping you a very high HR zones for 4 to 15 mins at a time with short rests. It has work wonders on my and I have noticed significant changes in my sustained power after completing the program.

The other suggestion I have - and this may be anathema to this forum - is to use the trainer EXTENSIVELY. One of the beauties of using the trainer (at least during the week) is that you dont really need anything other than a towel, a water bottle, shorts and shoes to get going. No planning, no bad weather - nothing stops you from getting your training in. Mine is next to my bed. I wake up early jump on the trainer and as I am spinning to warm up I figure out what is that I am supposed to do that day. Put in the 60 mins and then carry on with my day.

hope this helps,

m