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@dulwichrider
a final word on this from me ...
I find the interest people have in very specific forms of advanced track training rather curious, as in fact most novice track racers need only to get much fitter than they are. I guess it depends on what they are really interested in - track as a vicarious pleasure, something to watch, and talk about, or something to actually do, and keep doing.
When I say fit, I mean it in two simple ways: lose weight and improve lung capacity. I have found that most people that try racing are, at first, overweight and generally lack the aerobic capacity to recover rapidly enough to cope with the frequent accelerations and duration of most HH races.
I speak of this not as a high level (and very successful!) cycle coach but as someone that has in the last three years raced regularly at Herne Hill, first as a novice rider and then as a moderately quick racer.