How old is the kid? When mine was super small, I just strapped him to my chest and went out to the woods with him and the dog for hours. Let my wife get some sleep. I couldn't bike, but I stashed a rake and shovel up there and slowly but surely built a mini-trail network in the woods by my house (owned by my employer). My son couldn't sleep worth a damn, but somehow strapped to my chest while I raked, shoveled, moved logs and stones, etc. the kid would be out cold for hours. It felt like an investment and once he wasn't coming on the morning dog walks, I would bike the trails I built with the dog. They weren't long, but just getting to ride regularly made me feel still connected.
Similarly, I would drive around with him in the car to get him to sleep at times. I was always looking for new woods/trails/etc. that might not be really developed/advertised. Then we'd go back later. Half the places we escaped to for outdoors time during the pandemic lockdowns were places I found while driving around. And often places I found looking for an out of the way dead end to jump out and pee after caffeinating heavily as I needed somewhere I could leave the car running so my kid wouldn't wake up.
I definitely understand you. I certainly had feelings of "I want my life back" for a period. Keeping some form of engagement really helped me keep things together mentally even if I wasn't getting out on long rides/hikes/ski days. And it's gotten a lot more fun now that my son is a bit older (just turned 8). Now he skis, mountain bikes, hikes and that's a lot of fun.
That being said, I am sitting here recovering from a vasectomy. I have absolutely no desire to go through the early stages again.

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