I have a ton of techniques for this – but, first and foremost, I would make sure you have a mechanism to connect with what made you love riding bikes in the first place. None of us decided we wanted to be fast cyclists and then subsequently fell in love with riding – it always happens the other way around. Leave yourself an out to connect with what it is you love about riding bikes. That’s first.
– On a day you have a workout planned, but just don’t feel like it – convince yourself to ride for 10 minutes. That’s it. Just do 10 minutes. Anyone can ride for 10 minutes – and if after 10 minutes you want to quit. Quit. But once the blood gets pumping, you’ll be surprised on infrequently you actually stop.
– +1 to others who said go for a run. Sure, it might not “technically” make you a faster cyclist, but it will keep you fitter and lighter, and it beats skipping a workout altogether. Less fat = more fast. Also, it’s a super-efficient bang for your buck to run for 30 minutes. And for us, ahem, masters level riders – it helps with overall on-bike/off-bike health.
– Set some outcome goals. Try to win a race. Try to hang with the “A” selection. Try to ride farther, faster than you ever have before. Get obsessed with your FTP for a little while. Point is, pick a goal that you have at least a 50% chance of not achieving. Don’t mix it up with a process goal…but have something hanging over your head…a date on the calendar that isn’t moving. Sometimes it’s the little push you need.
– But also, don’t get on the bike sometimes. If you spend more than 3 consecutive scheduled workout days absolutely dreading the idea of getting on the bike. Then stop. At least for a while. To me, this means I’ve disconnected with the love of riding bikes…at least temporarily. If the bike seems like an obligation for too long, then you’ll risk burnout…and you’ll fall farther and further away, and so on, and so forth.
Riding bikes is fun. Riding fast is fun. Riding strong is a rush. Riding some fool (or some friend) off your wheel is THE BEST
Be awesome. Plan accordingly.