I have been asked a few times, how I motivate myself to spend hours on an indoor trainer. The amusing (and quite serious) answer is... Twitter! Ok not quite, but I have found a way to mount my laptop within reach of my tribars....
I follow various triathlon superstars on Twitter, and I keep myself entertained reading linked posts, etc on the Internet whilst cycling. I followed the live telecast of IM Arizona. I haunt triathlon magazine websites for the latest news in training and racing. Yes yes, all a bit geeky. :)
Worth noting that actual browsing is limited when faced with interval efforts. Reading with minimal scrolling works, but nothing mouse-clicking intensive! Which brings me to my next point....
At this point in time, my training sessions are not particularly long, but they are intensity focussed. In other words, I spend most of my bike sessions doing intervals. You need to know your heart rate zones, here is a guide if you do not: http://www.ultracycling.com/training/heart_rate_training_zones.html If you don't know your LT, 220 minus your age is a good start.
Aim for longer intervals in zone 3 (e.g. 3x 20 mins or 2x 30 mins) and shorter intervals in zone 3 building into zone 4 (e.g. 3x 15 mins). Include a warm up (~20 mins) and some strength work (low cadence ~50rpm in zone 3) and you get about 1.5 hours of a workout. :) Top it off with a 30-40 minute run, and you have a 2 hour+ quality workout.
Don't forget a towel to mop up the sweat..... ;)
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