My twins were born on the 10th of June this year, with my next big race being the Sunshine Coast 70.3 (08/09). I was training about 10-12 hours per week right up until they were born. I was actually on the bike when my wife went into labour and came home early on instinct to find her recommending that we finish anything that we needed to do last minute, but that's a whole other story. The girls spent 4 days in hospital initially, in which I actually was on a deload week so I went for a few small jogs and did an hour or so on the trainer when I was at home doing washing and bringing back clean clothes to the hospital for the both of us. After that, the girls came home for 3 days and pretty much all training stopped which was fine with me. They were then admitted back into the NICU for 2 weeks and my wife and I were coming home at night time. I went back to do workouts on Zwift and small running workouts that were higher in intensity to make the most of my time. Once they came home again we had the understanding that I could do what I wanted, as long as I was around to help put the girls to bed and spend an hour with them in the morning to give my wife time to have breakfast and a shower and become a human. That continued right through until the 70.3 when I ran a 5:29:37 and really enjoyed the day and the experience.
Since then, I have completely shut down the 'triathlon' training per se and now run on the treadmill once per week and do my local ParkRun on Saturday. I time a Sunday Zwift ride when they go down for their big nap and I do bits and pieces on Zwift at night time once they go to bed. I'm not swimming any more and will be doing the cycling thing for the time being because I can manage that at home. I'll race the TCE in March as a team cyclist and I'm very OK with that. I'll also do a few more TT races when I can because that was next level fun.
I'm incredibly grateful and lucky because I can still train and exercise for fun, earn enough to contribute to my family (wife is still on maternity leave until May 2020), and I get to spend time with my girls in the mornings and at night time before and after work. I'll still race the local Cleveland QTS races because they are short enough that I don't need to specifically train for them, and they're 20 minutes up the road from me, but other than that, I'm there for my wife and family as much as I need to be. My training and exercise only happens after everything needs to be done around the house such as meal prep, baby clothes washing, bottle prep etc etc. I limit my sessions to 60 minutes so I'm usually done by 8 so I have around 90 minutes to spend time with the wife before bed every night as well which keeps her happy.
I feel like I've found that balance, but at the sacrifice of the 70.3/140.6 dream, but I'm OK with that. Those races will always be there but my girls will only be screaming, permanently awake, constantly hungry, temperamental demon spawn in cute dresses for a short period of time