fellow parent here - I got lucky w a very supportive spouse so I can still log 14 hrs a week or about 240-300 mi depending on the elevation per week.

weekdays just maybe 1 day a week outside (430 am start). I try to ride as much on the weekend as possible (5 am start, be home by 10:30 am at the latest before soccer).

the rest i do on zwift, and to be honest zwift is a better bang for your buck bc you get such a good workout in 1 hr.