not sure if this is the right place to post this.. but I guess so. I got on the trainer today and after warming up for a "mile" at 85rpm, I came up with a sequence that was interesting enough to pass the time, and seemed to be more difficult than I would have done otherwise...
basically, I warmed up in my cruising gear at 85rpm for a mile, then did 90 for a mile, the 95 for a mile...and continued the pattern up to 110rpm for a mile. Then, I shifted down one in the back, and repeated the sequence, shift down one more time, and repeat. It worked out really well. I wound up on it for 59 minutes and change and had "traveled" 20.0x miles...
note, I'm an "average" rider and my standard cadence is 96... haven't ridden since October until I got the trainer last week... so your results may vary... (probably pretty lame to you serious folks..)