So, to answer your original question:
Originally Posted by joakley
how should I structure my gym and track work to make the transition.
You are asking us for programming. What to do and when to do it. This is where a personal program comes in.
This is going to be a vague answer, but it's the truth.
- Some sprinters don't use the gym at all. They do it all on road and track bikes.
- Some sprinters lift 1, 2, or 3 days per week along with their bike training.
- Some lift a lot in the off-season and infrequently once the racing begins.
It really depends on the structure and plan of your program. Until you get a coach, the general rule is "Doing something is better than doing nothing".
Honestly, if I were you, as a rank beginner I'd lean towards spending more time on the velodrome when given the option. But, dedicate at least one day a week to lifting and maybe another day when you can't get to the track either due to scheduling or weather.
I've beat guys who were much lighter, leaner, stronger, and more powerful than me with tactics. And I got put out of a pro sprint tournament by a 150lb kid who has probably never seen a squat rack.
Originally Posted by gtrob
Roadies can run tempo all year as that's what humans were designed for. If you want to be a cheetah, lay around and lick your paws more.