I coach a lot of people with kids from very young to almost leaving for university, and some of them have 3 or 4 kids.
A few common threads that run through all their lives:
They have very few outside interests. It's basically family, work and triathlon. Occasionally they'll dust off the golf clubs or tennis rackets but when they do it's 95% of the time either a family vacation playing with the spouse or work related. Only occasionally will they go whack golf/tennis balls for fun. I'd say 85% of the time they go whacking for fun it's taper or recovery from a big race. Occasionally they'll go out with friends but more often than not a lot of their friends they meet on the roads to ride/run or they meet right after working out where the families are getting together a bit.
They are very schedule oriented and they try to not add/subtract/deviate too much from it. For instance Mondays are typically the same type of workouts, Tuesday the same types. This makes it easy for them bc they know they swim masters every M, T and not some Monday's and is it this or next week on Tuesday. Routines are awesome.
They take advantage of kids soccer matches/karate tourney's/swim meets/ by bringing running shoes/trainer and bike. They realize that 30 minutes of something is > zero minutes of nothing when it comes to overall fitness. Kids in the pool for meet warm up? Awesome, they can't talk to you and you can't talk to them. Off for a 30-45min run. Kids at a soccer match? pop the bike out point it towards the field on the trainer and now you've got a 90 min ride in. The other parents will think you're an weirdo, but you do triathlon so......
They tend to eat the same thing for bfast. They buy eggs or cereal by the dozens of dozens. When you only have to shop for cereal every 3mo bc you bought 45 boxes of the same cereal (notify the store ahead of time so they can have it in stock for you) or you bought 6 dozen eggs that reduces the amount of time you have to spend in the grocery store when you go. If they go offsite for lunch they tend to go to the same place and order more or less the same thing. After a bit the staff knows them and what they want. It's often ordered for them when they walk in bc they get asked "the usual?" Then get seated while their order is being placed.
They tend to use the timer function on the washer/dryer and dishwasher so those work when they are out working out or sleeping . They also tend to introduce their kids to the washing machine/dryer,vacuum and dishwasher earlier then my non athletic friends taught their kids to use those appliances. I don't have kids but if I did I'd put my minions to work at an early age. Some household responsibility never hurt any kid.
I think the #1 thing they do is communicate with their spouse/the rest of the household about what's happening
AND get buy in from them.
If the spouse doesn't buy into you doing an IM then don't do a fucking IM. Only you care you want to do an IM, your spouse doesn't and if you have a coach your coach shouldn't want you to blow up your house, it's not worth the extra stress it's going to create in either relationship.
The last thing you want is your spouse saying "F*ck that I'm not spending another 4 months shuttling your 3 kids around so you can go play on your bike for 5.5 hours like you did last year."
Nothing wrong with racing sprints/oly's and/or half's if it means a happier & healthier household.
Another pro tip: If your spouse and kids don't want to travel somewhere or watch you do a race, don't take it personally & leave them at home. Spectating is hard/long & it tends to be boring. I've not seen a ton of kids that seem really excited to see Mommy or Daddy for 27 minutes of racing out of a 10+ hour day. I have seen a lot of kids and parents melting down while the spouse is out racing, even at 70.3s. If you're bringing your family, imo, you owe it to them to be fit & make smart decisions in the race so you don't melt down making their day stretch into night stretch into past the kids bedtime before you finish.
Anyway hope that helps a bit
Brian Stover USAT LII
Accelerate3 Coaching Insta