Rather than just hit the trainer always doing the same intensity - which I figured would be like trying to finish a marathon in three hours only doing long, slow runs - I decided to experiment a little bit with some intervals on the trainer. I say experiment because I have really no clue what intervals are supposed to be like on a bike, nevermind a trainer. With running, I know there is more to consider than just 'run fast for a period of time' - there are the factors of how fast to run so that you don't overdo it, how long the interval should last so that you get maximum benefit without excess fatigue, how to know when you are recovered sufficiently for the next interval, etc. So I can only guess there are similar questions and factors to consider for cycling.
So, since I was just toying around, I decided to warm up for 20 minutes to let the HR get into some sort of steady state condition, and then bump up the intensity a bit for 5 minutes to get the HR up where I know I'm working but not killing myself, followed by a 5 minute rest to let the HR come down. Rinse and repeat a few times, and add an extra 5 minutes to the end for cooldown. I ended up at about 16 mph for the warmup and rest intervals, since that allowed my HR to settle into the 130-135 range, which is about the typical range for real road cycling for me, and then about 18 mph on the intervals, which brought the HR up to about 155. The five minute rest interval @ about 16 allowed the HR to come back down to 130-135. I have no clue whether this workout is actually beneficial or not, but I certainly felt it on the last 1:30 or so of each 5 minute interval.
Since it appears garmin connect is down, this was the resultant HR plot from SportTracks:
From what I've heard, the Spinnervals DVD's are good for indoor training - so I'm thinking I'll ultimately look into acquiring some of those. I think there's a place for straight up same intensity cycling, kinda like there's a place for long runs at an easy pace - but I'd really like to see solid improvement in my cycling, since it is my weakest area.
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