Anaerobic

that can't be all the story as I thought it resulted in lactic acid ? And it's worth pointing out there's a subsequent pathway to metabolise the lactic to CO2 once more oxygen is available.

You're right – the equation can be correct, but for the formation of lactic acid (C3H6O3) in humans the equation is:
C6H12O6 ? 2C3H6O3 + 2 ATP
Glucose ? Lactic Acid + (Energy)

I stand corrected for pasting images too quickly!

DrP

I think it's also worth noting that the body still consumes energy after a period of exercise, so break your training into two sessions a day to maximise this effect.

Similarily, have several smaller meals through the day as opposed to just the two big ones to ensure you're well fueled for these two sessions.

You may find Thomas Chapple's "Base Building for Cyclists" some help, it's an expansion on Joe Friel's earlier published works.