I came across this interesting documentary on Chris Boardman's training for the hour record.
http://youtube.com/watch?v=-rS7-vNi-I0
http://youtube.com/watch?v=eBdJf5OkUc0
http://youtube.com/watch?v=Cg_62M7HLK8
http://youtube.com/watch?v=Vlw8HRdkMrk
http://youtube.com/watch?v=Sx--sqDgDaA
420 watts for an hour.