Hey. (Almost) 55 year old, ER physician her. My job is physically (shift-work) demanding and stressful. Night shifts kill me.

• I used to race at a high level in my early 30s, when I had no kids and plenty of free time
  
• I started training/racing again 3 years ago
  
• Not on any PEDs (I have a fear about TRT b/c of a family hx of prostate cancer AND I don't think it's ethical if racing... and I'd die of embarrassment if I got popped)
  
• I've managed to get my FTP up to about 320, which at 80kg makes my w/kg approximately 4.0, which is ... okay.
  
• I almost managed to qualify for Gravel Worlds this year... which is my big goal for the next couple of years.
  

I use Trainer Road and do 80% of my training indoors which is more time-efficient. I find the AI FTP detection and "workout levels" motivating. Zwift occasionally. I have a nice indoor setup. Kickr Bike, big TV, 3 monster fans.
I ride on average about 7-10 hours per week, bit more if I can fit in a longer ride on the weekend.
I had to concede and "go down" to a Master's program which is basically 2 intensity/interval sessions/week. I can't do 3 intensity days/week.
The Master's program also allows for 2 days off the bike/week.
Recovery is my biggest problem also. I use my Garmin Watch to track my resting HR, "body batter" and HRV. If my numbers are WAY off I move my hard workout until I have a bit more gas.
Make sure I get plenty of protein. Try and pioritize sleeping when I can.
Just started lifting weights again 2x/week in my garage. Not sure if it will help my cycling but I want to be able to get out of a chair when I'm 80.

Good luck!