Any question answered...

Turbo is great for aerobic fitness whilst watching the telly :)

If you're climbing seated, slowish cadence, try thinking about pedalling from the glute, and 'stretching' the crank at the bottom of the pedalstroke. If you're spinning very quickly seated, and losing form, sometimes it helps to briefly think about the action of lifting your knees - this tends to result in better unweighting of the pedals on the upstroke.

Yes, thank you, I've come to that conclusion myself after reading a few suggestions on here. I try to get most of my power from flexion/extension at the hip, stabilising the ankle and using calves as an ancillary not primary for pulling action.I noticed that my hips rock a bit when I do this, but watching roadies who seem to have their thing down, I notice them doing this, too.

Oh, and I'm scared of downhills after a tumble, so am wearing away my brake pads on Latchmere Road. : (