Since I don't have previous track seasons to rely on I need a little help with the transition. I am definitely getting stronger in the weight room having obtained several pb's in the squat and dead lift. The problem is I now need to carry this strength to the track as speed. So I guess my question is how should I structure my gym and track work to make the transition. Hope this is understandable.
As a track sprinter, you'll be in the gym all season. Seriously.
Remember, the season is long. Don't plan to peak in April. Work on establishing a solid strength base with several micro cycles. When your progress starts to plateau, switch to a power phase, to start calling upon that strength in bursts.
Also, try not to focus too, too intently on the gym as some people do. Remember, it's all about the bike. We can be superman strong in the gym, but if we can't turn the pedals, it's useless. So, you'll have to temper the gym work with on-the-bike power work, too.
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.