Strava, a British social network for athletes, has declared its forecast for 2020’s Quitter’s Day as Sunday 19 January — the day that most folks give up on their new year’s resolutions.

For reference, you’d be giving up with less than 1% into the new year.

If you go through the same yearly routine of setting goals before immediately discarding them, maybe this forecast can be a type of motivation: do not be a quitter on Quitter’s Day.

Strava says cyclists are spending more time inside than ever before

The best way to stay motivated and stick to your goals

So, how do you adhere to the year’s goals and not be a quitter? Strava reckons these three tips will help you create 2020 a success:

Exercise with friends

According to Strava’s data, people who ride together are more likely to stick with their goals as a result of peer pressure and motivation, and of course the implied guilt, that could come without wanting to let someone else down. Even if you like flying solo, there are lots more advantages to riding with friends.

Consistency is key

While it could be tempting to ease yourself in by doing your preferred activity a couple of times weekly, routine training three times weekly can lead to double the results over the year.

Keep the goal in mind

When making new years resolutions, you should be using a specific and achievable goal in mind to keep you going. As opposed to setting a vague goal with no real goal post, place yourself attainable targets (like covering a certain distance each month) and monitor your progress.