okie so motivation is an issue going to a gym could be decent motivation you see other people work hard you are more inclined to as well try mixing up your work out , do a jog instead of cycling once or twice a week and music really is a great pace maker trying to keep your rhythm with the base line or when the song ups its tempo you up yours etc it really makes you want to push a lil more its a challenge more than anything else, if your cycling long distances if you are starting out take a break every 10 miles get off the bike and stretch your legs hope this helps in some sorta way