I have a Spin bike at home, looking for tri-specific workouts

Ok, I've read the thread about whether spin classes help you during competition.  Rather than hijack that thread, I think this question is different enough to start my own.

I decided to get a home spin bike (rather than a Kurt Kinetic trainer).  I have it set up as close to my tri bike as I could (minus the aero bars, but I put a towel on the handle bar so I can at least simulated pads in the aero position).  I have the set of DVDs that came with the bike that is supposed to simulate spin class, but I am looking for workouts designed for triathlons. 

Since the spin bike is as simple as it gets, without any means to measure rpm, speed, distance, etc and the only thing I can measure is time and my heart rate with my simple HR monitor, what would you gurus recommend?

Thanks,

-Nick