Juggling life and reps – A resource from the Women in Tri UK community

Women in Tri UK Team
3 days ago
5 min read

If you're a mum or a carer trying to fit swim, bike, and run training around the beautiful chaos of family life, you're not alone. The balancing act is real, but so is the satisfaction of crushing your goals!

This resource, straight from the Women in Tri UK community—from mums, for mums—is packed with real-world hacks, tips, and encouragement. Take what works for you, leave what doesn't, and remember: every little bit of movement counts.

My life is all about the WOD-life balance. #WorkoutOfTheDay

Tip #1 - Finding training pockets in a packed schedule

Training time is often less about finding it and more about stealing it from other activities. Here’s how our community makes it work:

Embrace the indoors: Use nap times or screen time for a quick treadmill session, turbo ride, or home strength workout. A 30-minute burst is better than zero.
Bookend your day: Use early mornings (that 5 AM start!) or late evenings for a turbo bike once the kids are in bed.
The power of the waiting game: Got an hour for birthday parties or kids' clubs? Fit in a run or a swim instead of driving home and back.
Jump in! While the kids are in their swim lessons, grab a lane and do a 20-minute swim yourself.

Tip #2 - Making training part of everyday life

Why add a separate training session when you can integrate it into your existing routine?

Commute training: Cycle to work or run home after dropping the kids off. If your office has a decent shower, you can get significant "free" mileage that doesn't eat into family time.
The school run sprint: Turn the school drop-off or pick-up into your run! Run to school, then head to work or home.
Family rolling: Invest in a bike trailer or seat to turn nursery or work commutes into a training ride. On weekends, family bike rides mean exercise and quality time.
Pacing duty: Run alongside your kids while they're on scooters or bikes.

The best kind of weight is the weight of being a good example. Showing him how to be strong, inside and out. #RoleModel #StrongMom

Tip #3 - Training with babies & young children

Even the tiniest humans don't have to stop you!

Running buggy power: Once they're 6 months+, a running buggy is a game-changer. (Secondhand is fine, and snacks are essential!)
Mum & baby fitness: Look for Buggy-fit classes, personal trainers who welcome babies, or even arrange childcare swaps with other parents from your NCT or mum groups.
Cheer squad central: Involve kids in your journey by making them your cheer squad. Let them high-five you as you leave or create a "finish line" to run through when you get back.

Tip #4 - Time management, gear & mindset hacks

The right planning and attitude make all the difference.

Smart planning

Embrace the "sandwich" workout: Break a longer session into smaller chunks—30 minutes in the morning, 30 in the evening—to fit around unpredictable schedules.
Prioritise key sessions: Identify your must-do long run or interval session and make those a priority. The rest can be flexible.
Shared calendar: Use a digital calendar with your partner or support network so everyone can see your training schedule.
Gym with a crèche: If budget allows, an on-site crèche can guarantee a reliable block of time for swimming or strength work.

Gear & logistics

Turbo trainer setup: Keep your bike on the trainer indoors and ready to go. Eliminating the setup barrier means you can jump on for a quick 30-minute session.
Be ready: pack your swim bag, lay out your running gear, and charge your watch the night before.
Childcare hacks: Use breakfast clubs to buy yourself an early-morning window, or share childcare with other parents for training swaps.

Mindset & encouragement

You're a role model: You are showing your kids what it looks like to pursue personal goals.
Be kind to yourself: A missed workout isn’t a failure. Juggling family life is hard. Be flexible and adapt.
It's self-care, not a luxury: Frame your training as essential time for your mental and physical health.
Celebrate small wins: That 15-minute run, the strength session during nap time—it all counts and it all adds up.

Tip #5 - Community and support: find your tribe

Don't go it alone! Connection is key.

Find other tri-parents: Connect with triathlete parents on social media or in local clubs.
Dedicated online support: Check out groups like "Trisupport UK" and "Team Mum Tribe" on Facebook for shared experiences and support.
Parkrun life: Local Parkrun and Junior Parkrun are free, welcoming, and a great way to meet other active families.

Stepping onto my mat and stepping into myself. Each pose, each breath, is a loving act of self-care and a testament to the power of consistency. Feeling stronger and more centered every day.

Tip #6 - Adapting training for carers

If you're balancing training with care duties, flexibility is your superpower.

Volunteer for classes, use the session: If you have caring responsibilities that involve taking someone to a class, such as Pilates, yoga, or a gym session, volunteer to stay and help. You can use the session as your own workout, focusing on core and strength. It's a two-for-one: you're providing support while also getting in your training.
Integrate movement into care duties: Find ways to be active while caring for someone. This could be doing squats while tidying up a room, calf raises while standing and waiting, or stretching while helping them with an activity.
Turn appointments into mini-workouts: When taking someone to an appointment, use the waiting time for a quick walk around the block or a set of stairs.
Use breaks effectively: If the person you're caring for takes a nap or has a period of quiet time, use that window for a short but intense workout on a turbo trainer, a quick run around the garden, or a set of bodyweight exercises.
Find a supportive network: Look for local carer support groups. They may offer shared activities or "respite care" programs that can give you a dedicated window of time for training.
Look for local initiatives: Search for charities or community organisations that provide specific support for carers. Some might offer free or subsidised fitness classes, or access to facilities.
Prioritize flexibility over structure: Your schedule may be unpredictable. Be prepared to adapt your training plan on the fly. A planned long run might need to become a series of shorter runs spread throughout the week, or a turbo session.
Don't underestimate the power of walking: Walking is a fantastic way to build a base level of fitness. If you can't get away for a run, a brisk walk with the person you care for can be a great way to get moving together.