carleton

No problem.

I trained entire seasons under these types of programs:

- 100% on the track
- Gym + track + little road
- Heavy gym + little track
- Spin bike + little track ("doing squats on the bike"). This is pretty much a high-rep hypertrophy program. My legs were "dummy thicc"...as the kids would say.

And they all worked. No one program proved to make me significantly faster than the others. The gains that I experienced where likely more due to year over year training and experience.

The one that's best is the one that suits your schedule, work, family, and lifestyle. If you are really strapped for time due to work/family/commute/life, a top quality spin bike is sufficient. Just carve out about 1hr/day 5-6 days/week and find a structured program. Remember: Your legs don't know if you are inside, outside, in the gym, on the road, or on the velodrome. They just know you need them to be stronger when you stimulate them.