hey, I am also 47.
Here is my experience/workout strategy
I usually follow Mid Volume plans plus 1 ride outside on Fridays. I switch workout orders for weekdays. Instead of Difficult - Easy - Difficult, I do;
Monday - Difficult
Tue - Difficult
Wed - Easy (Recovery)
Thu - Off
Friday - 100+ Fast Group ride
Now the trick is on Saturday and Sunday workouts. As per the plan, it is Difficult on Saturdays and Moderate on Sundays.
Depending on fatigue from Friday’s ride, I either;
A- Skip Saturday workout completely and do a very easy 30 to 45 minutes recovery ride outside and do moderate on Sunday, or
B- if I feel good, I continue as per the plan.
I think a performance management chart like the TrainingPeaks hav, can help you to determine how your body responses to trainings.
Don’t forget that Rest is part of the program.
Good Luck
E