For some context, My wife is pregnant with our 3rd child and is due in late June. In experience with the past kids, long rides on the weekend are not really in the cards. Racing over the summer will also be out the window. I’m at an all time high FTP and 4w/kg feels in reach if I can stay consistent.
The crux of the problem is this: How do you stay motivated when you don’t have any events on the calendar? Is 3-4 hours a week enough to get stronger?
At that low of volume you’ll be lucky to maintain at best unless you have noob gains remaining. Forget about motivation, it’s never there when you need it the most. Focus on discipline and routine.
Take a break, focus on your other things, then worry about it later.
Maybe replace the bike with something else that takes less time. Running, lifting, etc.
When time and motivation return, then start up again.
Consider some zwift racing to help scratch the competitive itch. Races all times of the day so you can squeeze it in without any planning. With 3-4 hours a week, you aren’t going to overcook yourself.
Make it your aim to hold your FTP number for an hour. It will be a worthy challenge.