Did a double workout yesterday - track and road. I went to a noon track session and after the traditional 30 lap warmup, I changed to race gears and did a couple of 1/4 lap standing starts. I have the holder time me and I keep track of times. We had the motor available so I did three flying kilos. The motor wound me up to the goal speed which I held for two laps and then did the last lap by myself.

I met my wife at the time trial course and did a VO2Max pyramid on my road bike with complete recovery between efforts. I followed that with 15 minutes of high tempo power.

I think that covers all the metabolic systems.