How to Stay Motivated During Long Rides

27 June 2025

Let’s be real—long rides can be both epic and exhausting. Whether you're grinding through a century ride, training for a bike tour, or just out chasing some weekend adventure on two wheels, staying motivated can feel like a mental tug-of-war. You start off strong, full of energy, legs spinning, heart pumping—but somewhere around mile 40 or 50, the sun's blazing, your butt is sore, your snacks are gone... and you’re questioning your life choices.

We’ve all been there.

The truth? Motivation during long rides doesn’t just magically appear. It’s something you build, fuel, and protect. So, if you’ve ever found yourself counting every painful pedal stroke and wondering how to keep going, this guide's for you. Let’s talk about how to stay motivated during those long rides when your body’s tired, your mind’s wandering, and giving up is whispering sweet nothings in your ear.

Why Motivation Wavers on Long Rides

Before we get into the good stuff, let’s understand what’s working against us. Long rides challenge you physically, obviously—but don’t underestimate the mental side. Here's what tends to chip away at your motivation:

- Physical fatigue: Your legs burn, your back aches, and your hands are numb.
- Mental boredom: Hours on the road can make your mind drift into funks.
- Unrealistic goals: If you set goals that are too ambitious, motivation disappears when they feel out of reach.
- Poor nutrition or hydration: You can't ride on fumes, and hangry isn’t a good look on anyone.
- Negative self-talk: “You can’t do this. You’re too slow. What’s the point?” Sound familiar?

Once you understand these culprits, you can start fighting back.

1. Set Small, Achievable Goals

Don’t stare down the full 100-mile ride like it’s a mountain. Break it up into chunks. Think of your ride as a series of mini-rides. For example:

- First 15 miles → Warm-up phase
- Next 10 miles → Hydrate and snack
- At the halfway mark → Celebrate with your favorite energy bar or song
- Final stretch → Focus only on the next stop sign or hill

These bite-sized goals keep your brain engaged and motivated because they offer constant little wins. And hey, who doesn’t love a win?

2. Fuel Your Body, Feed Your Mind

Ever bonked? That sudden, horrifying crash when your body says NOPE? It's a motivation killer.

Tips for staying energized:

- Eat something every 45 minutes to an hour (carbs are your best friend)
- Sip water consistently, not just when you’re thirsty
- Electrolytes matter—use tablets or sports drinks

And it’s not just about food—mental fuel matters too. Give your brain something fun:

- Listen to an upbeat playlist or an action-packed podcast
- Create a mental mantra like “strong legs, stronger mind” or “one mile at a time”
- Imagine riding toward your post-ride reward (pizza, nap, cold shower—pick your pleasure)

3. Ride with Purpose

Why are you doing this ride?

Is it training for a race? A way to de-stress? A bucket list goal? A personal challenge?

Knowing your "why" changes everything. When you’re hitting that wall, remind yourself of your purpose. Sometimes, just thinking about the bigger picture gives you a second wind out of nowhere.

Write your reason on your handlebar tape, phone lock screen, or even your water bottle.

4. Switch Up the Scenery (If You Can)

If you're doing loops or have route flexibility, change it up! New scenery can jolt motivation like caffeine. Hills, forests, coastlines, farmlands—each view is its own reward. Even riding a familiar route in the opposite direction can feel fresh.

No route changes possible? Try adjusting your perspective. Notice little things—cloud shapes, the sound of your tires on pavement, the way sunlight hits the road. Treat the ride like a moving meditation.

5. Stay Connected

Long rides can be lonely—but they don’t have to be.

- Ride with a buddy: Motivation multiplies when you’ve got someone beside you
- Join a group ride: You’ll feed off the group’s energy and pace
- Use cycling apps like Strava or Komoot to track progress and get kudos
- Let friends and family know your route so they can check in—or cheer you on virtually

Social motivation is real. A simple “Keep going!” text midway through a ride can light a fire under you.

6. Celebrate the Milestones

Look, finishing a long ride is a big deal. So is reaching halfway. So is waking up and choosing to ride at all.

Celebrate that stuff.

- Give yourself a high five (yes, even if it's just your own hand)
- Post your ride stats and shout out your progress
- Treat yourself—ice cream, a new pair of socks, a nap. You earned it

Celebration reinforces effort with reward. Motivation loves that combo.

7. Trick Your Brain

Your brain’s sneaky, but you can outsmart it.

- Visual countdowns: Set your bike computer to count down miles, not up. Psychological win.
- Mental games: Ride the alphabet game (“find something that starts with each letter”), count blue cars, or play “guess how many miles to the next stop.”
- Time over distance: Instead of thinking, “I have 30 miles left,” say, “Just two more hours, and I’ll be chilling.”

When it comes to long rides, your brain is either your best wingman or your worst enemy. Train it like a muscle—teach it to push past the voice that says "quit."

8. Gear Up for Comfort

Nothing demoralizes you faster than discomfort. Chafing, sore feet, bad weather—yikes.

Here’s your comfort checklist:

- Padded shorts (seriously, don’t skimp)
- Chamois cream (your future self will thank you)
- Properly fitted bike and saddle
- Weather-appropriate layers
- Sunglasses and sunscreen
- Gloves and good socks

When your body feels good, your mind stays on board. Simple as that.

9. Visualize the End

Visualization isn’t just mumbo jumbo. It’s a powerful performance tool used by pros. Imagine yourself cruising into your finish line, feeling strong, grinning ear to ear, maybe even doing a victory fist pump (just don’t crash).

Even seeing that image in your head can push you through the rough patches. You started this ride for a reason—see it through.

10. Accept the Lows, Ride the Highs

Here’s the honest truth: no long ride feels 100% amazing the whole time.

You’ll hit slumps. You’ll get sore. You’ll wonder why you're doing this.

That’s okay.

The trick is knowing that the lows are temporary. Like a rollercoaster, motivation dips and surges. The next hill might bring an exhilarating descent. A mid-ride snack might totally change your mood. A good song might lift you right out of the funk.

Don’t panic when motivation drops—just keep pedaling until it comes back. Because it will.

Final Thoughts

Long rides are a glorious mix of grit and glory. They test your limits and show you what you're made of. Motivation isn’t a constant stream—it comes in waves. The key is learning how to catch those waves, ride them, and paddle through when they ebb.

So next time you’re knackered at mile 60 with salt in your eyes and cramps in your quads, remember: you are stronger than your doubts. You’ve got strategies, snacks, and a solid reason to keep moving forward.

You didn’t come this far only to come this far.

Now clip in, head up, and ride on.