Ideally find a training partner who is a bit fitter than you to provide inspiration and to stop you slacking! Avoid training with riders who are a lot less fit than you are on a regular basis, you will de-train.

6. Ride with a friend. Lack of motivation stopping you exercising? Get a training partner. Research from Michigan State University found women cycled on a stationary bike twice as long when working with a virtual partner than when cycling alone.