New to training

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Hi, i'm a reasonably fit guy, i ride to work 3-5 days a week, 23m round trip on the singlespeed, and do competitions roughly every other weekend in the summer.
I have bought a turbo trainer and plan to use it over the winter to help get my high end fitness up to scratch ready for the next season. The question is how often and what sort of sessions should i be doing on the trainer, i will have most weekends off the bike so i could use them as rest days.
Also what would be good diet wise, i use about 1200 to 1500 cal each day that i commute and try to eat pasta/jackets etc, any tips on good stuff to eat to stop me running out of steam??:eek: