Everyone is different and every relationship works in its own way. But the advice about being ruthlessly efficient is the most important. Aim to fall asleep moments after your kid. If you are asleep by 8 you should be able to get in workouts of almost any type done before 7am. For weekends, start early on the trainer. Being in the house is going to be better.
When in doubt you need to organize your time to help your family.
- Coffee and nutrition pre-made and ready to go in the fridge
- Recovery breakfast pre-made and ready to consume. I like overnight oats, raisins, protein powder, chia seeds, cinnamon, maple syrup.
- Clothes laid out, it always sounds like it only saves a minute. But in the morning you need all your focus.
- When your kid goes to bed, you go to bed.
- Ditch all group rides and exercise until it is not a thing, but start with no group rides for this season, or just one.
- The tough part: when you are beat after hard sessions, you really can't take the rest of the day and recover, you need to be there, entertain, play.
When in doubt you need to organize your time to help your family.