Don’t stop now!

If your good intentions for 2020 are on the wane, here’s how to get back on track by guys who make a living from being motivational

1 Head for the hills

‘Aim for three PBS on Strava hill segments. It adds a competitive element to training – even if you’re competing with yourself – and for variation you can pick three hills of different lengths and difficulty.’

Tom Newman, capitalcyclecoaching. co.uk

2 Have something to aim for

‘Set yourself a goal, whether it’s entering a race or sportive in the near future or signing up for something longer term. Or both, because an upcoming event will give your training purpose, while a longer- term goal allows you to set smaller, short-term targets on your journey towards a bigger goal.’

Ric Stern, cyclecoach. com

3 Act like a kid

‘Find the fun again. When “can’t be bothered” starts to creep in, making time to fool around on a bike is a great way to rediscover your passion for cycling. A day’s mountain biking is the perfect pick-me-up and gives you the excuse to hoon around like the kid you used to be.’

Andy Tomkins, sportivecyclecoaching. co.uk

4 Act like a grown up

‘Take someone under your wing. The idea of learning from experienced riders on club runs is something many people haven’t had the benefit of, and there are so many things about riding bikes that aren’t obvious. You could give someone the gift of sharing what you’ve learned without them having to make the mistakes you might have made.’

Will Newton, limitlessfitness.com

5 Ride on rollers

‘It can be tricky at first, like riding on ice, but it’s a useful skill to master and it will help you improve your leg speed – and therefore your cadence – while keeping you steady on the bike. Try riding for 20 minutes at 100rpm to improve your pedalling efficiency and make you a more complete rider.’

Tom Newman, capitalcyclecoaching.co.uk

6 Go back to school

‘Learn a new skill. What better way to motivate yourself by showing off to your mates a one-minute trackstand at a red light when they all have to “dab”? Best to learn this skill in the same way as you’d approach juggling, though – complete anonymity until it has been perfected. A bike mechanic or even a bike-building course can be fun, too.’

Andy Tomkins, sportivecyclecoaching.co.uk

7 Take a new direction

‘Freshen up your routes. Riding the same roads in the same direction can get repetitive, no matter how much you love riding a bike. Ride regular routes in reverse, get a map out and plan a new route or get in the car for a long weekend somewhere new.’

Ric Stern, cyclecoach.com