Hey Pam! This thread and this one touches on exactly that topic. Basically, we dont expect you to ride 4 hours indoors! For endurance rides you can do 90 min or so on the trainer and throw in a little tempo work to get a little higher TSS, but dont go all out. We dont want you to get burnt out, better to save the longer trainer rides for around the march timeframe when it will impact your racing more.
As far as coaching goes, you could do our monthly coaching subscription which will let you communicate with a coach once per month who would adjust your plan based on your time to train/goals, answer some of your key questions and would look at your power for a key workout and give you feedback on how to improve. For more detailed advice and more frequent communication you could also look to hire one of our coaches!