Consistency is key

Most cyclists don’t struggle because they lack discipline. They struggle because life is noisy: work, weather, low energy or do not feel like doing the longer session alone. This is where a friend can make it easier for you. When someone’s waiting, it’s harder to postpone the ride. When you’re chatting throughout an easy ride or have someone to do intervals with, the ride feels easier. And when you finish together, you’re more likely to come back next week.

That “showing up effect” is underrated, because it’s not flashy yet it’s often the difference between a season that builds and a season that resets every other week.

The science: why partners can make you push harder

There’s also research behind why a training partner can increase effort, especially if you perceive them as slightly stronger or more capable. A study conducted by Kansas State University (2012) found that exercising with someone you perceive as better or more skilled can significantly boost your workout, increasing intensity and time by up to 200%.

It’s not magic, it’s psychology: when you don’t want to be the one who quits first (or lets the other person down), you naturally dig deeper than you would on your own.

What this means for cyclists

Cycling is perfect for this because it naturally includes shared pacing, shared goals, and small moments of competition. But the “go further” benefit works best when the partnership is set up right. The sweet spot is a friend who isn’t exactly your level but also isn’t so far ahead that you spend the whole ride hanging on. You want someone who nudges you forward, makes you lift your ceiling a little, and still lets the ride feel doable. On the bike, you don’t need to overthink it. Aim for a buddy who’s slightly stronger or more consistent, enough to inspire you, not enough to crush you.

Make it work in real life

The biggest mistake training partners make is accidental “race rides” disguised as easy rides. The fix is simple: decide the purpose of the ride before you roll.

If it’s an easy day, keep it easy together and save the competitive energy for another time. If it’s a workout day, agree on the structure (intervals, climbs, tempo blocks) so both of you benefit. And if one of you is having a low day, the goal can shift from “smash it” to “show up” because that’s how seasons are built.

Bring a friend: JOIN x Lanterne Rouge x Zwift Granfondo

Want an easy way to turn “we should ride together more” into an actual plan? Join us this Saturday on December 20th at 9:00 CET for the Granfondo finale of our JOIN x Lanterne Rouge x Zwift Indoor Series. It’s the perfect training with friends moment: you’ll show up because you’re doing it together, push a little harder because the group energy is real, and finish with that shared “we did it” feeling that keeps consistency rolling into the new year. Grab a buddy (or meet one there), ride the finale together, and head into the holidays with a bang.

The takeaway

If you want to ride further, literally and figuratively, don’t rely only on motivation. Build a system that makes showing up easier. A training friend does exactly that: more consistency, more accountability, and just enough competitive spark to keep you going when you’d otherwise coast.

So here’s the challenge: pick one weekly ride with a friend, lock it into the calendar, and treat it like an appointment. Do that for a month, and you’ll feel the difference long before you see it in the numbers. Want to level it up? Create a JOIN group together and track your progress side by side.