I have a rowing background as well, I think generally speaking you'll have a massive engine from all the strength endurance work you'd do as a rower, which translates well to enduro time trialling. You'll also (assuming here) have a super strong base to follow any type of track riding, though what type of events you're best suited to will come down to body type and whether you're a fast twitch or slow twitch muscle fibre kind of guy.
Um, in terms of specificity the two activities are quite far apart, given the amount of upper body activity in rowing and the difference in stroke rate in a boat to cadence on a bike. I don't know of any specific rowing workouts that will make you a better track rider, but ergs make great warmups for lifting in a weight room. 2 x 20 mins SE efforts, will probably tax your cardiovascular system more than on a bike, but like my rowing coach used to say, the best training for rowing is rowing. And shorter intervals are probably best done on the bike.
Weights, on the other hand are gold. Again, the strength endurance focus means you're probably doing higher reps than most track sprinters and more than most enduros.
Talking through my hat here, so I'll stop and let the other voices chime in.
Not much to add regarding specific workouts, -- but i lift at the Devon boathouse in Oklahoma City (one of the rowing OTC's ) ---- The elite rowers all look like they'd be beasts on a bike with a bit of cycling training too --- huge legs and not too much extra upper body to slow 'em down ---- of course, a lot of those guys are 6'5 to 6'7 , i saw one fella riding his bike to the center and he looked like Bill Walton on the thing
Bought my own bike and got used to sprinting on a fixed gear bike. Only have one set of 48x14(90.2)
I'm only good for short explosive efforts(0-15 seconds) and have no top end speed afterwards - similar results in criterium racing. Has always been this way.
Followed the standard rowers weight circuit 2-3 times a week(circuits of light weights, high rep[15-20] x 4 or 6) while hitting the track once or twice a week for training and an occasional race.
Against rowing team's suggestions to stay in shape for the upcoming fall rowing race season(suggested 3 x 30 solid state(18-20-22-24) erg workouts three times a week), I cut back and focused on sets of:
6 x 10' w/ 3' Rest
1) SS @16
2) SS 4'-3'-2'-1' @18-20-22-24
3) Castle - 2' @18, 2' @24
4) 5 x 2' @20 w/ 1:30 SS, 0:30 Full Press
5) Pyramid - 2' @20-22-24-22-20
6) 250 m On @32, 250 m Off @paddle
Progressively got faster throughout the summer, but it might just be due to getting more comfortable on a track bike and riding on the track in general.
Will try to work on progressively heavier deadlifts over the fall-winter-spring, any workout suggestions?