Originally Posted by
valygrl
weightloss happens in the kitchen, fitness happens on the bike.
Well . . . sorta. The two are actually very interdependent. Weight loss relies on a caloric deficit which is augmented by exercise, which also enhances your metabolic rate, thus further increasing the caloric deficit. Fitness relies on a triad of positive stress (exercise), adequate nutrition, and rest/recovery. Fitness will not happen unless all three are present and in proper balance. Remember the adage, you can't out exercise bad nutrition.
For the OP I'd like to throw in a couple of free resources. GCN's YouTube channel has several different trainer workouts of different lengths and different focuses. Another YouTube freebie, TurboTripping, has six indoor trainer videos also of varying length and intensity/focus. They may not be everything a hardcore cyclist is looking for in a comprehensive training program, but between GCN and TurboTripping you get a good variety of well made videos and you can't beat the price.