I’m 47 fit and lots of training and racing mileage under my belt over the last 20 years. Recently had back surgery (6 months ago). 13 week off the bike. Started riding again in early July. In Sept I completed traditional base mid volume 1. My FTP tested at 330 down from 365. I am not planning to race until December at the earliest (cyclocross). I am thinking about transitioning from traditional base to sweet spot base. I have two questions.
Given my time off and slow ramp up would I be better served by staying in traditional base (II and then III) or moving to Sweet Spot base?
If I move to Sweet Spot Base (mid volume) given I have completed traditional base mid volume I, should I move to Sweet Spot Base (mid volume) I or II?