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I could write a long ass response to this but I’ll try to keep it short. I too find myself in your shoes. Going from no kids to two kids the last two years I’ve found myself getting frustrated because I can only do 2 laps like I used to do 20 min motos. I’ve found taking the first ride out in the day easy and letting myself warm up helps me the rest of the day rather than trying to go out and hammer right away I tend to blow up my arms. I did recently get a peloton...

Cardio training in whatever form suits you is will make a huge difference.. Focus on sustained effort at a moderate heart rate, typically 130-140. Once a week throw in a short High Intensity Interval Training (HIIT) session. Six to ten minutes at max heart rate, say 6 x 1 minute sprints on foot or bicycle, is massively beneficial. If I had to choose only one form of training it would be a couple of HIIT sessions a week. If you prefer riding on the balls of your feet, try this. In a standing position position your feet on the pegs...

Do this....it's hard but it works. Even if you just do your best to try to hang through the workouts it still works well. Add in some yoga and you will be all set. Alternate method do intervals on stairs with some yoga mixed in. https://www.amazon.com/Beachbody-INSANITY-Base-Kit-Workout/dp/B002QZ1RS6

Cardio, Cardio, and more cardio, as much as you can get. I prefer cycling, but i work night shift so i usually hit up PF and hop on the spin bike or try to run a 5k before I do my weight lifting routine. I was a very very fat college kid. Graduated HS 3 years ago and shot up to 267 Pounds. Started eating only 12-1400 calories a day, not clean necessarily but whatever I wanted in that calorie range, and in 10 months I have dropped to 188. I used to dread GNCCs and going 2+ hours, now...

Since you mentioned it’s a radical departure from how you ride, go ride normally until your arms are smoked. Then slow down a bit, and adjust your technique so that you can keep circulating the track at a decent pace. When your arms are fried, it will force you to use your legs and core.

The advice given above is excellent regarding legs, knees, core, etc. I suggest you go out to a track and ride at 75% for a few laps... Practice gripping with your knees and tighten up your core while you relax your arms and grip a bit more than you're used to. Use your knees & core to initiate some turns (with your core slightly tensed up and your arms relaxed). That exaggerated technique can help because when you try to ride faster, you'll relax toward a more optimum technique. As the track gets rougher, this technique becomes more and more...

The way I teach people how to hold onto a bike is by putting your bike on a work stand on flat ground. stand on the bike in the attack position, then take your hand off the bars. When you remove your hands you instantly grab on with your knees to stop from falling. And then I say. That’s how you hold on to a bike !!!! And they understand it instantly!!💪💪

Before the exercise stuff, the single best thing one can do, and it takes no extra time, is to really nail down a solid clean diet. After that, yes, I notice that running stairs even once a week DEFINITELY helps for moto.

Riding my bicycle helped me more than anything (beside riding).

Guess I'll add...I'm almost 67. Me at Southwick.

I'm 68 and still putting around, this picture was taken when I was 65. Starting to fall apart a little health wise, but still looking pretty good!