If you were to incorporate efforts into a long ride I'd be looking at extended tempo or multiple sweet spot efforts. A good place to start is have a look at the TSS of your long rides (outdoors) and try and find similar TSS indoor rides to do if you want a like for like replacement.

The search function is very good on TR so shouldn't too hard.

Personally I look lots of repeated Sweet Spot (15-20mins) efforts rather than extended (30+mins) tempo/sweet spot stuff, but each to their own.

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http://twitter.com/willrc91 --- instragram.com/willrc91

Use Town Hill, Big Sqauw or Allegheny.....they are from 2-3.5 hours ....enjoy!!!

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"see the world as it is not as you want it to be"

And don't forget the workout creator is really user friendly so you can build what you want, take a stock ride and modify away....

These are their classic steady state aerobic rides (IF in brackets) :

2:00 - Beehive (0.70)
2:15 - Laurentian (0.70)
2:30 - Big Squaw (0.69)
2:45 - Town Hill (0.69)
3:00 - Big Mountain (0.69)
3:15 - Allegheny (0.68)
3:30 - Appalachian (0.68)
3:45 - Makalu (0.68)
4:00 - Longfellow (0.67)
4:15 - Putuo (0.67)
4:30 - Gasherbrum (0.67)
4:45 - Kailash (0.67)
5:00 - Mianzimu (0.67)
5:30 - Neblina (0.66)
6:00 - Bandeira (0.66)

Stick some TV on and spin away!

With the British winter being as long and crappy as it was this year, I made it all the way up to Bandeira and covered some serious ground on BBC iPlayer and Netflix!

You managed 6 hours on the trainer?

That is hardcore!