You might want to look into Jan Olbrecht's understanding on how a workout affects the different energy systems. His book the Science of Winning discusses it in detail. It is a book on swimming but the ideas in it are appropriate for any sport. It is available as an ebook on Kindle or as a paper back.

His main interest has been swimming but has worked with several top level triathletes. Here is a link to a discussion of the book. You can read the first chapter of the book at this link.

http://www.lactate.com/bkolbr.html

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Jerry Cosgrove

Sports Resource Group
http://www.lactate.com
https://twitter.com/@LactatedotCom