I use a toothbrush, Dow Foaming Bathroom cleaner, a spray bottle of plain water and a shop vac with the small auto detail attachment that narrows the opening down to about the size of your fingertip.
I spray Dow Foaming Bathroom cleaner into the track and let it sit for a few minutes. Then I scrub the track with a toothbrush to loosen all dirt. Then I turn on the shop vac and start spraying water from a spray bottle into the track (to rinse) the cleaner, and vacuum it up at the same time.
I've cleaned a lot of houses and this is the easiest way I've found. I actually bought a small 1.5 shop vac specifically for windows and doors. If you don't have the auto detail attachment to reduce the size of your hose, they are just a few dollars at a hardware store. I use the vac for a lot of other quick pick up cleanups. And the detail attachments makes it easy to really get in to vacuum those small places in your car or home. Well worth the money.
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