@johnfinch we are in the same boat almost
I am 72 a little over a year out and still have incontinence. It definitely has gotten better but I have a ways to go., I feel better now just because I have made steady ( although inconsistent like you) progress.
I was seeing a pt that specialized in Kegles +++ ( I add the +s) because she did so much more than standard Kegels (bladder re-training, core training with Kegels, what I consider situational or specific Kegels for certain activities, ( getting in and out of a chair. lifting children, climbing a ladder)
In terms of details: it seems that most recommend at least two sets a day of both short and regular Kegels ( 10 to 15 seconds for the long ones) She also had me doing progressive Kegels ( holding at 1/3 2/3 and 3/3 then relaxing at 2/3 and 1/2 )
Sometimes less is better. I wanted to do 100s a day just to put this behind me but she slowed me down and taught me the wisdom of going slow and easy methodical. I did learn that I could easily over-train, strain and then regress. I also tried to experiment with coffee and that caused regression. I feel better although I hate incontinence but I do feel I am continuing to make progress.
I did not want to give in to a sling, clamp or artificial sphincter ( no offense to anyone that has one of these) I want to go back to life before RARP