Both places are utterly amazing. I rode Trans Provence last year and have been to Finale 3 times now. Go me. Anyhow, I would say spend a week in one or the other. 3 days is not enough for either, plus travel, perhaps a rest day (finale is especially hard on the body) .
Cool bus did TP so theu know the score, ride sospel is run by ash who organised TP with his wife Melissa.
Uplifts, others in here have a great idea but i went with MTB beds one year and the other times have self guided with knowledgable friends and have just got a bike shop uplift every time. Enjoy!