Bummer. I hate when life happens. But it definitely happens.
The best way to recover from that is by starting from scratch - sweet spot! You need to build your foundation again before building up higher power. Unfortunately there is no quick and easy way to get there, you just have to be patient and work through the process. You could shorten each phase by a few weeks if you were really desperate. But I’d follow a TR program from the start. Use “outside” rides as much as you can.
The good news is that you’ll be getting stronger when your friends are starting to fade. And at least now you have an excuse to be slow!
Hang in there!
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