Reigniting the Fire: How to Help Athletes Fall Back in Love with Training

What to do when the Spark Fades

There comes a point in almost every athlete’s journey when motivation begins to fade. After years of pushing hard, chasing goals, and striving for results, that once-burning passion can feel more like a flicker. As a coach, I see this often—athletes who once thrived on challenge now feel flat, uninspired, or even resentful towards the sport they used to love.

If you’ve ever found yourself in that space, you’re not alone. But maybe the issue isn’t you—it’s how we think about motivation in the first place.

Rethinking Motivation

Susan Fowler’s book Why Motivating People Doesn’t Work… and What Does highlights a powerful truth: external rewards like medals, rankings, and pressure can get results in the short term, but lasting motivation is internal. It comes from autonomy, connection, and a sense of purpose.

That’s why my coaching approach centers around three guiding principles to help athletes reignite their inner drive.

From “Have To” to “Want To”

When training becomes a chore, it’s often because athletes lose sight of their why. They start turning up because they should, not because they want to. The joy that once fuelled them is buried under obligation.

I’ve seen this firsthand—an athlete who once loved the thrill of downhill now dreads their rides. Instead of pushing them harder, I pause and ask:

• What made you fall in love with mountain biking in the first place?
• Can you remember a moment when riding made you feel alive?
• What would make training fun again?

Often, the spark starts to return when we shift the focus from outcomes to experience. This might mean changing goals, exploring a different style of riding, or even taking a short reset. Reconnecting with the original love of the sport can be incredibly powerful.

Autonomy Fuels Engagement

Motivation fades quickly when athletes feel like they have no say in their training. If every session is dictated and rigid, it’s easy for training to feel like a job—something done to them, not with them.

That’s why I build autonomy into my coaching:

• I encourage athletes to choose 1–2 workouts per week that they genuinely enjoy.
• I include “free-ride” days where structure takes a backseat to exploration.
• I regularly check in and adjust the plan based on what’s working—and what’s not.

When athletes feel a sense of ownership over their training, they become more engaged, more consistent, and often, more creative. They shift from going through the motions to truly investing in their journey.

Reconnect with a Bigger Purpose

Sometimes motivation drops because the focus is locked on immediate outcomes—results, rankings, podiums. And when those things don’t come, or don’t feel meaningful anymore, it can leave athletes feeling lost.

But training is about so much more than performance. It’s about who you become in the process.

I’ve worked with athletes who were close to quitting—until we explored a deeper reason for riding:

• Building resilience that carries into everyday life
• Being a role model for younger riders
• Creating unforgettable experiences and friendships through the sport

One of my favourite questions to ask is:
“What’s the bigger reason you ride, beyond just winning?” When athletes reconnect with purpose, they tap into a source of motivation that’s far more sustainable than any result sheet.

Final Reflections

If your motivation is low, don’t be hard on yourself. Instead, reflect on these questions:

• Am I riding because I must, or because I want to?
• Do I feel in control of my training, or am I just following orders?
• What’s the deeper purpose behind my riding and racing?

As a coach, my role isn’t to push athletes into training harder. It’s to help them uncover their own drive, in a way that’s sustainable, fulfilling, and meaningful.er.

If you’ve fallen out of love with training, don’t force it. Instead, take a step back, reconnect with what excites you, and give yourself permission to ride in a way that fuels your passion.

Because at the end of the day, your best performances will always come from a place of joy, not pressure.