Balancing Triathlon Training And Family Life: Some Key Lessons!

“I need some advice about how you manage to balance training and a family. Any tips or things you’ve managed to do?”

With a wife, three children and a demanding business, training for 14 Ironman triathlons was quite a challenge. Finding time on a regular basis to get training done week in, week out was a result of good planning, negotiation, goodwill, flexibility and often a ‘do what you can, when you can’ approach.

My training volume was never particularly high – because it couldn’t be – but training consistency over many years was a good substitute. There were some good race performances on low(er) volume training.

Here are some of the time management principles (and balancing tricks) I learned along the way.

Training Programme That Fits Your Life

Firstly, have a programme that fits into the majority of your life. It needs to be realistic and fit with the time you actually have available. Try and identify time in a ‘normal’ week when you can train – and try and keep to those times. This requires a little discipline. I knew if I missed my training window, then I was unlikely to find another time in the day to get anything done. Even if I didn’t feel like training during my window, I got it done – as it was then or (probably) never.

When you’re planning your week, take account of all of the family / work activities that are ‘likely’ to happen each week and avoid planning any training near those times. We’ll come onto this later, but combining family activities with training often works well.

Everybody On Board

Discuss at the outset what training is likely to look like. If your family know to expect that you train for an hour each evening and two hours on weekends , for example, they are likely to be on board. You do not want to be one of those athletes that spring a surprise on the family “just going out for a run” when they’re not expecting it – they may have other plans for you and won’t appreciate your sudden enthusiasm for the outdoors.

Give the family an idea of what the training programme is likely to look like leading up to your main races. Let them know in advance that your endurance sessions are likely to get longer as you get near to that big goal race. Try and reassure them that this higher volume is only for a couple more months!

Own The Journey & Be Honest!

A lot of problems occur when you try and downplay what you’re about to do.

“I’ll just be out for 30 minutes” when really you have a run that is going to take 50-60 minutes. Or, “just a two hour ride today” and you roll in four hours later.

I’m so guilty of this.

Or even downplaying the whole training journey.

“Training won’t impact on family life, I’ll make sure of it” is a well meaning but flawed commitment.

However hard you try, training impacts others. Acknowledge it and find strategies to minimise it. If you don’t, you will end up completely stressed trying to make something that is unworkable, work!

Or, see if you can bring the family along and join you on some of your sessions? Maybe your Saturday long run is a chance for the children to ride their bikes with you (just manage your own expectations of what that run might look like – stop-start, different paces, longer / shorter than you planned). Just tell yourself that these mid-run picnic stops are necessary – you are balancing triathlon training and family life!

Unrealistic Deadlines Or Timescales

“I’ll be back by … “. Promising to be back by a certain time – and building plans around that time – causes great stress for you and irritation for the family.

“I’ll be back from my long bike ride by 11am”.

I can tell you from experience, these rides with deadlines are some of the most stressful and least enjoyable rides you’ll ever do. Poor route planning, unforeseen issues on your ride, your friends’ going super slow today because they forgot to eat – or even some tricky mechanicals – will cause you more stress than you need.

Suddenly you glance at your watch. It’s 10.30am, and you are still 25 miles from home. Trying to time trial all of the way back home when already exhausted is no fun! You may find yourself being greeted by the family at the front door, all waiting to do that activity you promised you’d do after your ride!

Build In Transition Time

On a similar note, build in some transition time – getting showered and changed (and eating) between your training and your family activities. Nothing worse than getting in from a hot, sweaty run and then not having any time to ‘freshen up’ before you have to go and take the kids to a play area to meet their friends.

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Balancing Triathlon Training And Family Life: For Athletes With Children

Use Children’s Activities Wisely

For those athletes with children, try and use your children’s activity time to get some training done. I used to drop my youngest at gymnastics and then run around the dark streets of Kirkby for an hour before picking her up again. Same when the two eldest went to Liverpool Harriers. Or when they went to Brownies. Or for their swimming lessons. Or during their kids club / tennis sessions / tag rugby at David Lloyd, I would jump in the pool and max out my 40 minute training window. In fact, looking back, I volunteered to take one of the girls to their club / friends party / after school activity all of the time. It was guaranteed training time.

Swimming – Everybody Gets What They Want!

Depends on the children’s ages of course, but I would often take the girls for a swim session at David Lloyd. They splashed about in one side of the pool, whilst I did a set of 50’s in the next lane – quickly ‘checking on them’ at each rest interval. “Have you finished yet, Dad?” was a frequently asked question! We did have some fun times – but often after the short session was finished!

Indoor Training & Looking After The Children!

Zwift & treadmill are your friends. You can “look after the kids” whilst doing your training. Be there for any questions, act as referee for any disputes, be around just in case.

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Be Efficient

No Faffing!

Cut out the faffing! Minimise time changing and getting out of the door. When you say “I’m just going for a run” be on your way. Don’t spend 15 minutes getting changed and then go – and then another 30 minutes messing with Instagram, Strava, the perfect selfie etc as soon as you get back in. That 45 minute run has suddenly turned into 90 minutes of you being away. You’re pinching time that you haven’t got … and damaging the goodwill being shown to you!

Combining Sessions

Doing one session immediately followed by another is a great use of time. You only get changed once, you only shower once, the cool down on your first session and your warm up for the second session may both be able to be reduced slightly. You can do two sessions for the price of one and a half! Bike to run is an obvious one. Strength work before or after a run or bike is another.

Flexibility

Sometimes, despite your best efforts, your planned training is not going to get done when you want it to get done. You usually do your 60 minute turbo session immediately after work and before dinner – but can’t tonight.

Can you find a shorter window later in the evening? Can you move your session? Will you have more joy tomorrow? Can you swap tomorrows session with todays? Would that work better?

If you can’t find a window, then be flexible in your training plan. This may even involve missing the session. As long as this isn’t a regular occurrence, don’t worry too much.

Be Fair

Doing your long Sunday ride and then spending the afternoon snoozing on the couch is not likely to go down well. You might be tired from your training, but you really do need to show enthusiasm when you spend the afternoon in the retail park or at the park with the kids. Don’t forget balancing triathlon training and family life is a two way street!

Use Your Commutes / Travelling Time

I used to love running home from work two evenings per week. A great way to rid yourself of the stress of the day and get your training done. It gets it done early in the evening, you’re using some ‘dead time’ – and you’re probably not going to get home much later than driving home in rush hour anyway. A quick shower when you get home and you still have the full evening with the family.

A weekend day trip somewhere is mentioned – but you have an endurance ride planned? Why not set off on your bike a little earlier and then meet the family at your destination? Pack the bike away in the car, quick change out of your bib shorts and enjoy your day. A great way to explore and enjoy new roads and surroundings. Or perhaps have some family fun and then run home instead?

Always Be Prepared!

Always be prepared. Any downtime, any opportunity. 30 minutes training whilst you’re waiting around is better than a missed session – and can even be an extra bonus session! Meeting is going to finish early and you’re likely to arrive at the school pick up 20 minutes early? Go and run. The dogs got you up extra early this morning? After seeing to them, go and do your Zwift session.

Time can often be scarce, don’t waste it when you’ve got it!

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I hope some of the things above – that I’ve learned along the way (often the hard way!) – are useful to you and help you with balancing triathlon training and family life!