Both FGF and this forum seem to be pretty dead right now. This forum especially so. Maybe this will spark some discussion.
This is only my 3rd year racing on the track, so take all of this with a grain of salt. My training week is split between 3 days on the track (or rollers if the track is wet), 2 days on the road. I'm mainly a scratch/points racer. My primary focus this year is the AVC and the FSA Gran Prix.
- Tempo intervals
- Speed drills
- Mock points races
- General base work
- Hills (everywhere is a hill where I live)
- Group rides
- Spring racing
On the track, I ride anywhere from a 77 to 88 gearing, depending on what I'm doing. Lower gearing if I want to focus on form, etc. These workouts are anywhere from 30 to 60mins long. If I'm going out on the road, I'll be out there for 2 to 3 hours. When road season starts up, I hit all the spring crits and do the weekly series at PIR to get my pack riding and sprint workouts all in one shot. After that, I try to make it to one track race a week.
A lot of the track riders in the Portland area race both road and track during the season, so we don't have many pure sprinters or pure pursuiters. That makes doing the weekly omnium races hard, because everyone is strong across the board. It gives you a lot of great experience, though.