Feeling unmotivated? These tricks should help get you out the door. – By Neil Bezdek

All athletes—novices and pros—struggle with motivation. Even when it’s your job (perhaps especially when it’s your job) it can be difficult to find the will to suit up and ride. But not every lapse in morale needs to slow you down. I’ve often used these tricks to boost my motivation when it starts to run dry. Maybe they’ll work for you, too.

Hide your cycling computer. The worst rides are the ones when I stare at my power meter, fret that the numbers on the screen are too small, and squirm as the minutes and seconds slowly tick by. No matter how you gauge your workouts—heart rate, power, average speed, time—diverting your attention away from the handlebars and toward on the experience itself will help the kilometres fly by.

Spruce up your bike. I love how a replacement chain feels so smooth that even my legs seem to get a boost. Along with a couple of brand-new chains, I keep rolls of handlebar tape, tyres, and cables and housing on hand to freshen up my “office” whenever it starts to feel drab.

Explore new roads. The fitness freaks among us tend to rely on the familiar roads because we know they’ll give us the workout we’re looking for. But the novelty of new scenery sometimes makes up for the predictability of travelling the same roads over and over and over.

Make firm plans with riding partners. Don’t be ambivalent. If you tell your cycling buddies that you’ll definitely show up, it will be harder to back out.

Prep your equipment the night before. Mom was on to something when she packed your lunch and laid out your clothes the night before each school day. Likewise, all the work that goes into prepping for a ride can be a greater obstacle than the workout itself.

Eat junk food. Fuelling properly on long rides is crucial, and the ideal snacks are sugary ones that might otherwise qualify as junk food. Don’t limit yourself to energy bars that taste like cardboard. Sweet treats are popular fuel sources that we can’t get away with eating the rest of the time.

Plan an easy route home. Wind direction, elevation, and even sunlight (especially in the winter when the sun is low) all factor into how I choose each day’s route. My goal is to finish each ride in as pleasant and safe a direction possible to reinforce a positive association with my bicycle.

Take each workout one step at a time. I usually shoot for a range of time or intervals on each ride, and planning to do the high end of the range often makes me want to quit before staring. But if I give myself permission to do only the minimum, it’s easier to get started and I often find the motivation I need to complete the extra work once I get to it.

Reward yourself. Everyone has a weakness. For me it’s an affinity for self-serve frozen yogurt. My rule is that I have permission to stop for fro-yo whenever I complete the maximum range of time or intervals in an assigned workout.

READ MORE ON: Skills training programmes workouts