Oops... I thought I linked the video. here it is. In the past season, I"ve done a combo of planks and sit-ups, but I think this is a bit more well rounded. I've been doing it here and there since fall. 

i know i know, all you experienced cyclists have been doing it blind, backwards, while reading war and peace, delivering babies, etc.  but for me it was a big deal.

the next obstacle is getting on without using a wall.

also, does anyone know how many watts of resistance this cycleops device offers?  http://www.cycleops.com/products/rollers.html?page=shop.product_details&flypage=flypage_images.tpl&product_id=224&category_id=6

For the cycleops and wattage.  An easy way to ascertain this is to either borrow someone else's bike with power or borrow a power tap wheel from someone and benchmark speed against the power readings.  i.e. 20 mph = 200 watts   25 mph = 350 watts.  Write down the #'s and tape em to your bars or close to where the rollers will be.  I find the rollers to be easier on the knees.  Yacks

Good luck with the rollers and I would recommend dropping your Lampre kit in favor of something in flesh tones.

There was a spell when I'd jump up my stairs one leg at a time.  left leg to the first landing, right to the second, left to the third, right to the fourth, and so on.  I figured it was good for balance and explosive power.

Better question is why would they be bad?  You're increasing your metabolic load at the very least, and increased activity builds more mitochondria.

@Gwynna I'm typically fairly good w/ RPE but that's outside. Inside a whole new world. But to be honest, the cold has been adding a lot of noise to my perception, so it all might just be a wash. Time to reboot.

One example: The high edge of tempo is probably around the point at which it's hard to talk.  If you can feel this, you can ride tempo indoors.   

Another trick is to find a chart that correlates speed in a given gear with cadence.  This way, you can know your speed and gear and know roughly what your cadence is. 

Once you have cadence, you can play. start out at 90rpm. Pick up your speed in that gear 1mph after a minute.  keep increasing 1mph every minute until you get sloppy.  Hold on to the sloppy speed for as long as you can manage, then back down 1mph every minute until you're back at 90.  shift into a bigger gear, get back to 90rpm

Before I looked at cadence regularly, I'd start riding my rollers in a 42x21 (this used to be my old low gear) and 12mph.  I'd pick up the speed 1mph every three minutes until I'd get sloppy.  Then I'd put it in the 19. Ride that for three minutes, keeping the speed constant.  THen the 17 for three minutes, still at the same speed,and the 16, and the 15.  Around here, I'd put it in the big ring, and try to keep my cadence constant as I shifted into a bigger gear every minute.  This worked on form as well as a little strength, and it was enough that I wasn't bored.

Another drill is sometimes called multi-gear.  pick a speed, and try to run up and down your cassette, shifting every minute but keeping speed constant.  Try it at different speeds.

And you can always work on low-gear sprints.  Pick a lower gear, like 39x19.  Slow down to 6mph. Sprint for 10s.  rest for 2m.  Repeat.  do two sets of 10 sprints, with a 5-10m break in between.