I try and get in 2 40 to 50 mile rides per week in even though I am only doing time trials and criteriums this season. Going slower for longer (for me about 18 - 20 MPH) helps build arobic base which is turn makes short efforts easier.

I try and do high intensity training on the trainer for the length on the race I will enter (like 30 or 45 minutes (after warmup) trainer rides in the muscular endurance zones). Outside I feel is more for intervals and arobic base building...