Owen21

Okay so currently i commute to work, do a few short road rides and also encorporate hill climbs, starts and sprints etc on my road bike. My main aim is to race Track, (sprint, keirin) but im not sure how to best utilise my time off the track to train specifically

I currently lift weights at a decent standard so i feel i have sufficient power/strength at the minute, but i know i need to get fitter in general and improve my cadence, lactate tolerance and work capacity.

I shall learn my track craft on the track once i am accredited (wont be long).

I dont want to lose all my power doing long road rides but understand some may be necessary. I have access to a fixed wheel bike, road bike & rollers.

Can anyone help please? Intervals, long distance, sprints??? Not sure.

I have posted in the track racing section but for general road riding ideas i think i'd get a better response here

TrojanHorse

Do you have a power meter? HR monitor? If so, here's a book for you:

Amazon.com: The Cyclist's Training Bible eBook: Friel Joe: Books

you can read his blog until the mailman delivers your new book - Joe Friel

If you are more limited in your training time, the Time Crunched Cyclist is also worth reading.