Opinions on Arnie Baker 12-week stationary trainer program

James Calivar said:

In Arnie Baker's "Smart Cycling" book, he gives a
candidate program for training on the stationary trainer.
I'm wondering if anyone's done this program, and if so,
how effective they thought it was. And how often per week
did you do it? I'm thinking three times weekly (M-W-F)
plus some longer rides on the weekends is a good weekly
regimen.

I haven't done that program but my regimen is (when I'm
not outside):

Three days a week 40 - 60 minutes or 16 miles which ever
comes first varying resistance from a warm up at low
resistance to sprints at medium resistance and hill climbs
at high resistance. I do two minute intervals of each with a
two minute rest at low resistance between each one and a two
minute cool down at the end. The other two days I do 8 - 10
miles at a steady pace and resistance plus use 5#
handweights in various arm positions for 30 minutes. I'm
usually outside on Saturday and Sunday. Of course this will
all change once the days are longer and I can ride outside
after work. Don't forget to stretch before and after.

I'd say to experiment and do what works best for you. I have
found the above to be very effective for me in building my
lower and upper body strength as well as increasing
endurance. You'll know when your body is doing the right
amount of work to be effective and when you are over or
under excerting yourself.