Some useful notes from Australian Sprint Cycling Coach

Specificity is the key, if you want to win track races you had better be able to recover quickly (interval training) have a fairly high top speed (sprint training with adequate rest) and have enough aerobic power to stay in the longer races (longer endurance training) yet most guys i see/speak to spend almost all they time going out on 2hr plus rides at 15/20 mph when even modest track races will be averaging 25mph plus. For most of us wanting to do well at a track league who have say 3 sessions a week to train after a 6-8 week road block of 3 x 2hrs a week i would say something along the lines of one fast group 2hr ride, one speed session aiming at high rpm and no longer than 500m efforts and one interval session a week would get them better results than just riding around flat out all the time. add a recovery session or two or either 30mins easy on rollers or 45-60 mins spinning in a very small gear on the road and you would be getting in very good shape.

Further easy to do points, eat well, as little processed food as possible, have a protein shake after every training session.

That's very useful Lee. I've been meaning to ask you about this on the training rides.

As someone who hopes to race on the track for the first time this year, the above is a manageable (hopefully) programme that I can attempt to follow. I still think I'll struggle with the recovery rates on a full evening race programme. Must find more time to train!