Originally Posted by daveryanwyoming .
That's a huge question but it's pretty well answered in many threads here. I'd start with the classic: http://www.cyclingforums.com/t/314849/its-killing-me-but read at least the first twenty to thirty pages and you'll get a very good idea of what to do on your trainer in a power sense.
That or search these lists for info on SST (Sweet Spot Training) and FTP. But a couple of thoughts:
- Have a plan for trainer workouts. That could be a steady Tempo session for a given time (e.g. 45 minutes or an hour of Tempo around 80% of FTP) or a 2x20 SST set (~85% to 95% of FTP for 20 minutes repeated twice with five to ten minutes of easier pedaling between, it could be pure Threshold work at 95-100+% of FTP (again usually blocked as 2x20s, 4x15s, 2x30s, etc), over/under work, micro-burst work or just something like a power ramp or power pyramid where you bump the power up five watts every five minutes or so and then perhaps work back down after reaching your target high power for the session. But have a plan and don't just ride the trainer mindlessly or it's a quick path to trainer burnout.
- You don't need to know exact FTP to do this. Pick a duration (e.g. 20 minutes) and ride it as steady hard as you think you can manage. If you blow up and can't finish at that power then try the next one or the next session starting at a lower power. If you find it easy then pick up the pace, finish the final minutes harder and start the next one at a bit higher power. This stuff self corrects very quickly and you don't need a formal test to get started. In no time you'll know what you can handle and what's too much and if you stick with what you can handle the numbers should start to creep up as workouts begin to feel easier, when that happens let them you don't need a formal test to tell you when your fitness is increasing and you can handle higher power.
Good luck,
-Dave