This would allow you to pedal inside and hold you bike up too. There are a few types of trainers available, wind or magnetic or fluid, which you put your bike in and then pedal away. We sell some of them on Webmountainbike, and have access to others not for sale directly on our site. We like the Cycle-Ops brand.
Training is a very individualized subject.
He gives classes in the Frederick, Md. area, and is experienced in mountainbike training.