Track Sprinting

I'm open to trying anything, that works. I've always enjoyed squats, leg press and dead lifting which makes pushing my lower rep maximums sort of fun. I feel stronger on the bike too, but without any way of quantifying the way my legs feel I can only continue with my current plan / understanding.

Out of interest, why would you switch to longer efforts?

I suggested those just as a sprint session to put in amongst all that strength work. I don't know what you're doing on the ergotrainer, but ideally you need something where you are 'going as fast as you can on a bike'. (sprinting).

Also you appear to be in a strength phase without any standing starts in your weekly regime. May I suggest you add a session of those? At the very least, seated ones on road bike or ergo (big gear, massive resistance) will help recruit your muscles to work in a cycling specific way.