When you don't want to train, here's how to do it anyway

I can't.

There's no time.

I'll do it later.

I don't want to work out today.

Some days we're chomping at the bit and can't wait to get out and train, and some days it's a grind just to get out the door. Those first three statements—I can't, there's no time, I'll do it later—are often excuses for the last one. Some days working out is the absolute last thing we want to do.

We're overbooked with obligations, under a higher stress load than normal, or tired and feeling burnt out, and the thought of getting up with that early-morning alarm or training after a long day at work is the last thing we want to do. We think to ourselves, Maybe it's okay if I just skip it today, and then we're mad at ourselves the next day because we did.

No one is immune to these workout-sabotaging thoughts. I myself have to fight through those loud voices enticing me to just skip it today. It's natural to have times when we don't feel like working out.

Sometimes that feeling is a message from the brain to the body letting us know we need to take a break (e.g., we're tired and burnt out). But sometimes it's just our stubborn inner toddler reacting to being overwhelmed and trying to regain control (e.g., we're overbooked and under high stress). When this happens, we need to mentally shift gears in order to get motivated to train.

Here are two of my favorite tools to use when I am struggling to get out the door.

Make a commitment

Sometimes the only thing standing in the way between us and a workout is physics. In particular, it's Newton's First Law of Motion: Objects in motion tend to stay in motion, and objects at rest tend to stay at rest. This means that an object at rest will remain that way until some external force comes along and gets it moving. In this situation, we are the objects at rest, and we are the external force we need to get moving again.

My favorite way to overcome inertia is to commit to putting on my workout clothes no matter what. I don't have to commit to doing the workout, only to putting on the gear. Often that small act is the force needed to create the momentum shift. I'm already dressed, so I might as well work out. If we get dressed and still don't want to work out, it might be a sign we need a rest day.

See it, do it

If you think about an upcoming workout and feel a sense of apathy or dread, stop. Stop making a future decision based on how you feel in this moment. Instead, spend some time visualizing yourself working out, including the following:

• See yourself getting dressed for your workout.

• See yourself leaving the house or work and going to the location of your workout.

• See yourself feeling strong and enjoying yourself while working out.

When we see ourselves doing these things in our mind first, we're more likely to make them happen. If you have to get up early to work out, take time to visualize it before you fall asleep the night before. If you plan to head out after a long day at work, take time during your workday to visualize it. When we take this small step, we've already mentally mapped it out. We've created a stronger neural pathway to reinforce the behavior we want when it actually comes time to choose whether or not we will work out.

If you do miss a day, don't beat yourself up. That helps nothing and no one. Everyone misses a day. It means absolutely nothing in terms of your worthiness as an athlete. All it means is that you missed a day and that you need to assess why you skipped and focus on moving forward.

---

At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.