Transcript
Hi, everyone! Welcome back to the Beyond FEAR Podcast! I’m Jen Coppock—biomechanics coach, triathlete, mum of four, and someone who’s constantly learning how to juggle everything life throws my way.
Now, I know it’s been a while since our last episode—life got busy. Between school runs, work, and cramming for my end-of-semester exams in Sports Injury Rehabilitation, it’s been a whirlwind. And honestly, it felt like I didn’t have the time or energy to record. But here’s the thing: that’s exactly why I wanted to talk about balance today.
Balance isn’t about doing it all; it’s about finding a rhythm that works for you. And if you’re like me—balancing work, family, and training—some weeks, that rhythm feels more like a juggling act with too many balls in the air.
Today, we’re going to break it all down. We’ll talk about:
- Why balance isn’t about perfection.
- How to make time for training without feeling like you’re neglecting everything else.
- The importance of mindset and recovery.
And most importantly, I want you to walk away feeling “off the hook.” It’s okay if you’re not training 15 hours a week or smashing every session. There’s more to life than just training, and that’s exactly how it should be.
The Reality of Juggling It All
Let’s start with the struggles we all face because, honestly, they’re real.
How many times have you thought, “I’ll do that workout later,” only to find yourself completely wiped out after a full day of work, school runs, and house duties? By the time you’ve fed the kids, tidied up, and handled a hundred little things, the last thing you want to do is head out for a run or drive to the pool. And that’s okay!
Guilt is a big one for a lot of us. If you’re a parent or have a partner who’s also active, it can feel like you’re constantly negotiating time. Time for training, time for work, time for family—and, let’s be real, time for yourself often ends up last on the list.
But here’s the truth: balance doesn’t mean giving equal time to everything. It means giving enough time to the things that matter most in that moment. Some weeks, that might mean more family time and less training. Other weeks, you might focus on hitting a few key sessions to prepare for an event. It’s a give-and-take, and that’s normal.
The key is to stop comparing. Some people have more on their plates than you; others have less. What matters is making the best of your situation. And it’s so easy to fall into the comparison trap, isn’t it? You scroll through social media or hear about someone’s incredible training schedule, and suddenly you’re questioning your own efforts. “Why can’t I do that?” or “Am I not committed enough?” But here’s the thing: everyone’s life is different, and we never see the full picture.
We’re wired for comparisons—it’s part of being human. Our brains naturally assess where we stand relative to others; it’s an evolutionary trait that once helped us survive in social groups, helping to avoid hostile situations and threats or at least enable us to know where we stand against those around us when a situation gets ugly. But in today’s world, that instinct often creates more stress than it solves. The problem is that these comparisons are rarely fair or accurate because we’re comparing what we see—someone’s highlight reel. So you end up comparing what we know about our own messy, complicated lives against someone else’s hand-picked trailor featuring the best bits of their lives that they are happy to share with the world.
Let me give you some examples:
- The Training Rockstar:
You see someone smashing out 15-hour training weeks, posting all their runs, swims, and rides with glowing captions about how much they love the grind. It’s easy to think, “I’m not working hard enough.” But what you don’t see is why they’re training that much. Maybe their goal is different—they might be preparing for an Ironman or an ultramarathon. Maybe they’re in a quiet season at work and have more free time right now. Or maybe, and this is important to acknowledge, training is their escape—a way to cope with stress at home, financial worries, or mental health challenges.
It doesn’t mean everyone putting in big miles is struggling, but it does mean there’s likely more to the story than meets the eye.
- The Always-Perfect Parent:
Then there’s the parent who seems to have it all together—training consistently, attending every school event, and keeping their house spotless. I’m sure some people are probably thinking “that’s you Jen” – although maybe less of the spotless house! “How do they do it?” you wonder. But you don’t see the support they might have behind the scenes—a partner who shares the load, family members helping with childcare, or a cleaner who comes in once a week. I’m lucky, my husband Andy is brilliant, he’s very house proud and organised with the family, he loves to cook, so I get all the social credit for being a brilliant wife and mum, yet I’m pretty useless in complete truth, it’s all him. Everyone’s circumstances are different, and what looks effortless on the surface might be the result of invisible help or an unsung hero like my Andy.
- The Social Media Star:
And what about the person whose Instagram is full of perfectly curated training photos and race-day celebrations? It’s easy to think their life is perfect, but those pictures don’t show the bad days, the skipped workouts, or the moments they struggled to find motivation. No one shares everything.
Turning Comparisons into Motivation
It’s not about ignoring what others are doing—it’s about reframing how you see it. Comparisons are inevitable, but they don’t have to be destructive. Instead of letting them make you feel less-than, use them as inspiration.
If someone’s achievements spark a little jealousy, ask yourself: “What can I learn from them?” Maybe they’ve found a time-management trick you could try. Or maybe their dedication reminds you why you started your own journey in the first place. The key is to keep the focus on you—your goals, your progress, and what works in your life.
It’s also worth remembering that the reasons behind someone’s training schedule are deeply personal. Some people train a lot because they love it—it’s their passion, and it brings them joy. Others might train to cope with stress or avoid something difficult in their lives. Neither scenario is “wrong” or “right”; it’s just life.
When you’re tempted to compare, try to remind yourself that you don’t have the full story. If you knew everything about their situation, you probably wouldn’t feel so bad about your own. You’d see that their balance isn’t perfect either—it’s just different.
Ultimately, the only person you need to measure yourself against is the you from yesterday. Are you making progress? Are you doing your best with the time and energy you have right now? If the answer is yes, then you’re on the right track.
So, the next time you find yourself comparing, pause and take a moment to shift your perspective. Celebrate what others are doing, but don’t let it diminish what you’re accomplishing. Your life, your challenges, and your goals are unique, and so is your version of balance.
Time Management Hacks for Triathletes
Now, let’s get into the good stuff—how to manage your time like a pro. These are the strategies that have helped me, and I hope they’ll help you too.
- Prioritise Like a Pro
One of the best tools out there is TrainingPeaks. If you’re not using it yet, I highly recommend checking it out. You can plan your sessions, build custom workouts, and even sync them with platforms like Zwift. If you’re short on time, having a plan laid out in advance makes it so much easier to stick to it.
A quick plug here—I’m super proud that some of my plans on TrainingPeaks have made the best-seller lists. They’re structured, effective, and integrate seamlessly with devices like smartwatches. Whether you’re training for your first sprint triathlon or aiming for an Ironman, having a clear plan takes the guesswork out of training.
- Morning Wins
I can’t stress this enough: getting your workout done early is a game-changer. When you train in the morning, it becomes a positive start to your day rather than a task you dread. Plus, you free up your evenings for family time or relaxation.
Even if you’re not naturally a morning person, try starting small—just a 20-minute run or a quick yoga session. You’ll be amazed at how much better your day feels when you’ve already ticked that box.
- Short but Sweet
A 30-minute session can pack a punch if you focus on quality. High-intensity intervals, mixed-zone workouts, or even a quick strength session can yield significant fitness benefits.
I know it’s tempting to think you need hours of zone 2 training, but variety is key. Mixing in different zones keeps your training interesting and efficient. And the best part? It frees up more time for everything else in your life.
Keeping Family Onboard
Training doesn’t have to be a solo journey. In fact, involving your family can make it even more rewarding.
Last year, my youngest son, who’s only seven, did his first duathlon. Watching him cross the finish line was one of my proudest moments as a parent. He’s already excited to do it again this year, and it’s amazing to see how being active has inspired him.
My daughter, who’s doing her Duke of Edinburgh Award, volunteers at parkrun every week. It was her idea, and it’s been incredible to see how it’s boosted her confidence and given her a sense of purpose.
These moments remind me that being active isn’t just about personal goals—it’s about setting an example and creating shared experiences. So, whether it’s a family bike ride, a walk in the park, or cheering each other on at events, find ways to make fitness a family affair and that will remove some of the self-created guilt we all experience during our journeys.
Mindset Matters
Mindset is the foundation of everything we do. If you’re constantly beating yourself up over missed sessions or comparing yourself to others, it’s hard to stay motivated.
That’s why I love tools like Strava. Whether it’s targeting a segment, hitting a mileage goal, or climbing that last hill for an elevation challenge, it gives you something tangible to aim for.
But don’t forget to listen to your body. Some days, you’ll feel like you’re flying; other days, you’ll struggle to get through the warm-up. And that’s okay. Adjust your plan, take extra recovery time, and remember that progress isn’t linear.
My Top Three Rules for Balance
1. Flexibility Beats Perfection
Training plans are guidelines, not rules, and flexibility is crucial for long-term success. While it’s great to have a structured plan, life often has other ideas. Work deadlines, family commitments, or even just sheer exhaustion can derail the best-laid plans. And that’s okay!
Listening to your body is one of the most important skills you can develop as an athlete. If you’re feeling unusually fatigued, sore, or even just mentally drained, it’s often a sign that you’re nearing your limit. Ignoring those signals and pushing through can lead to overtraining, burnout, or even injury.
But it’s not just about physical fatigue—listening to your mind is equally important. If you’re dreading a session or feeling unmotivated, that’s often a psychological red flag. Motivation naturally ebbs and flows, but consistent dread or resistance can mean you need to dial things back. It could be a sign that your body needs rest or that your routine has become too rigid and demanding.
If you have a coach, this is where their expertise can shine. A good coach, especially one with a background in psychology or physiology, can analyse your data and help you decide whether you need to push through or back off. But if you don’t have that guidance, it’s usually safer to ease off. Swap a hard session for an easier one, shorten the duration, or even take an extra rest day. You’re not losing fitness by taking time to recover—you’re allowing your body and mind to adapt and come back stronger.
Remember, consistency over time is what builds fitness, not perfection in the short term. Adjust, adapt, and keep moving forward.
2. Quality Over Quantity
Consistency is king, and more isn’t always better. Training 5–6 hours a week consistently will deliver far better results than cramming 12–14-hour weeks followed by exhaustion or burnout. The key is making every session count. If you’re time-crunched, focusing on short, high-quality sessions can yield incredible results.
Social runs and group rides are fantastic for motivation and camaraderie, but they often include a lot of “fluff”—delayed starts, chatty warm-ups, stops, or mismatched pacing. If time is tight, consider limiting these sessions or planning around them. For example, if the Saturday club ride is your non-negotiable, balance it with more focused sessions during the week.
It’s also worth reassessing your goals. Are you training to build fitness, enjoy the sport, or chase a specific race result? Your answer should guide how you structure your training. Remember, it’s not about how much time you spend training—it’s about how effectively you use that time.
3. Family First
Training should fit into your life, not take over it. While triathlon can be a big part of your identity, it’s just one piece of the puzzle. Family and relationships are the constants in our lives. When we move on from the sport, leave a job, or even relocate to a new area, it’s our loved ones who remain.
This perspective is crucial when setting your training priorities. If your sport is taking time away from your family or straining relationships, it’s worth reevaluating your approach. Training should enhance your life and your relationships—not detract from them. Working with a partner who is not being very supportive would be an entire podcast on it’s own, but communicating with them and understanding why they aren’t being supportive can be the first step towards creating a new plan or restructuring your training so that it works for you both whilst also smashing your goal.
Including your family in your journey can also be incredibly rewarding. It’s not just about your goals—it’s about being a role model. When your kids see you setting goals, working hard, and making time for them, it teaches them valuable life lessons about balance, commitment, and self-care.
At the end of the day, everything you choose to include in your life should add to it—not take away. Your family and loved ones are your anchor, and they’ll be there long after the finish line. Keep that perspective, and you’ll find it much easier to strike a balance that works for everyone.
That’s it for today’s episode! Remember, balance is about doing what works for you—not what you think you should be doing.
Next time, we’ll talk about The #1 Mistake Triathletes Make That Leads to Burnout—and How to Avoid It. It’s going to be a good one, and I promise it won’t be another long gap!
So stay balanced, keep smiling, and remember—you’re doing better than you think. Until then, Crack On!
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