How on earth do I try to specialize on the track for non- sprint specific events. All the local races up to the elite level are mass start races between 3-10km. I have been racing every discipline and want to really focus on track. My training has been either, 2 hour high intensity rides or 4 hour more endurance based rides and power based trainer workouts focusing on threshold and vo2 max intervals. I have gotten pretty fast this way for road races, cross, or XC mtb but I realize just how different the speed and length of these track races are. I am pretty competitive in the 4's right now but I am looking to start developing a solid program for over the winter to hit next season strong.
Should my training intervals be way above FTP, like double? triple?
Are 4 hour rides beneficial or detrimental to the intensity of a track race?
Is power lifting in the off- season useful or will it slow me down on the longer races?
There is so much information on how to train for track sprinting and not so much for these inbetween omnium events. Or should I just train like I would for road races unless specializing in sprints?