I would guess your spouse does a LOT of the household management. There is a reason why it is absolutely a selfish thing to race ultra distance as parent of young children.
Actually it’s a healthy mix for us, but thanks for your assumption. I agree endurance sports are selfish, but so is everything else (hobby related) when you have kids.
I’m in a similar situation to the person you replied to… my spouse is a surgeon. I do all the housework and the majority of cooking. I do cheat a bit by having a cleaner come once or twice a month to do some of the deeper cleaning stuff.
I wouldn’t be so quick to make assumptions.
It’s probably useful to add the things that I dont do that help me facilitate this. I don’t watch TV at all, or play video games at all. I also try not to only do one thing at a time, provided it won’t interfere with the tasks (ex: not when spending time with wife or kids).
If I’m cleaning or cooking, I’m also listening to a meeting or things I needed to read for work. If I’m going to work I’m also riding my bike. If I’m studying or in a meeting I’m also on the trainer.
Our financial situation also definitely helps, as I can afford that cleaner, and I can afford to order food if things get really crazy once or twice a week.
For me, it’s all about knowing my values and what’s important to me in life, then optimizing every moment of life to facilitate living to those principles. Not everyone will wanna live their life like this, and that’s perfectly fine. Many people will want a slower pace and that’s a completely valid wish. But this works for us.
A super easy way to increase your long rides (which will help you ride long) is to add them to your last weekend of a block before recovery.
The Running theory is that you need to run a distance 3 times in training to absorb most of it’s benefit (structurally & aerobically) and adapt to it (so 1x 20miler in marathon training is great and all… but you are not adapted to it per-say), much better to do it 3x times.
So yes “long ride” takes a lot out of you and will likely hamper your Tuesday workout… but if you did that same “long ride” (no progression, just same 4hr ride at 65-70%…) after a few times, won’t have that same taxing toll. Workouts will feel better the following week.
Raising your FTP with structured training is going to get you a good results, but I think most people will start to plateau just a bit with a low volume training after a year or three, at that point you can sustain some workouts, ease off on the progression and increase volume of a midweek ride as well as a weekend ride to ‘long ride’ distance. It will hamper the progression of Tue/Thur workouts short term… but should be able to manage ‘sustaining’ if you keep long ride midzone2 and fuel well. Reverse basetraining of sorts, which for a steady state endurance event like Leadville/unbound/etaptour etc… gets you ready for race day specifics. Did 15hr gravel race on a similar approach, got FTP to PR level (crashed/ER and took some time off to heal), refocused back to a week of sweetspot (3x in a week) then upped my long ride each week, eventually to 7-8hrs i think. Got me a great result!
Don’t need the long rides to be at or above race pace - however I think some steady time at tempo or sweetspot late can help make the ride seem ‘longer’ for your endurance than the duration really was, similar to a trainer ride being more than an outdoor ride. You would never expect to be running marathon long runs at race pace every weekend… its NOT the Race! It’s training 
I had no idea one could survive 120 minute of sweet spot on a trainer