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@dan
Good for opening up the hips and building lower back :) and a lot more fun than the plank!
I'm loathe to disagree with Mr Fix, but personally I have found that a regime of structured workout stuff with stretching has left me a lot fresher / stronger for weekend rides (which I then enjoy much more) than riding around regents park at tempo/race twice a week (not to memtion keeping me free from illness during the winter..). I also have found that doing 2x20's has helped me improve measuring my efforts over a longer period of time - which I have struggled with in the past and is a fundamental part of time trialling (which I am having a stab at this year). I usually do them outside (rp inner circle) though, I can't really handle anything longer than 8 mins as an interval on the turbo without losing the will to live.
I'm sure all this will go out of the window as soon as te weather arrives (if that ever happens)..