She is the best!!! Having been a CAT 1 cyclist for Helens/Trek/Volkswagen in Los Angeles and a Revolution Fitness veteran of 15 years, Riley McAlpine incorporates her outdoor racing/training into her 20+ years of teaching indoor cycling classes. What brings the two elements together? THE MUSIC and a super sense of fun. Why exercise if you aren’t having any fun? Don’t be fooled however, her classes will leave you sweaty and breathless every time… there will be nothing left at the end but a tired body and a happy soul.
3 3315 June, 2019
💋 I'm sure about!! Deeper and Deeper!! 💋 . ❌ But I tell ya it won't be!! Sweeter and Sweeter!! ❌ . 💣🖤Are you ready!! .
Who’s team are you on? Rihanna or Ariana? And will you still be on that team after the battle? Join SAM on Monday 6/17 to find out! ✨ #pedalcyclingalameda
1 2013 June, 2019
We've all started together, walk through it together, and so it's fitting to finish the same way. Together.
We come from all walks of life, from all corners of the globe, some large some small, some go far, some finish early.
There are uncountable joys, innumerable sadnesses. so many challenges and so many hopes.
And through it all there's a single thread, weaving its way through the tapestry of our lives connecting us with common stories, common struggles and common outcomes.
We truly are one. #WeAreLegends ”
Thanks 🙏🏻 for being part of The Journey
12 11513 June, 2019
Watch these humans swag right through this new song. At this point in class, their arms were on 🔥 but they NEVER complained (until after class 🙄). Thank you for your loyalty, energy and continuing to better yourself! Next week... I have a surprise for you. 🤭 bring a friend. JOIN US: click my bio.
When you love working out it will never feel like a chore.
I took a 5am cycling 🚴🏼♀️ class this morning. I’ve been doing a class about once a week and I can tell I’m making progress. From the first class about 4 weeks ago until now I don’t feel like I’m going to die during class.
Don’t get me wrong I’m dropping in sweat and pushing myself, but I have a better handle on how to adjust my gears and when to push.
Working out is a constant learning curve of what works, what don’t you like, learning when to push yourself & when to ease up.
Don’t sweat it (see what I did there? 😂), you got this!
This Throwback to our 2018 Pedal to End Cancer Fundraiser is a day early - but we wanted to remind you this Firecracker Spin Instructor @tangled.in.juls now has a 7:30 AM Spin on Thursdays! Sign up using link in bio or #justshowup because we got you!
OH HEY #laderaranch 🙌🏼 allow me to introduce myself! My name is Lisa and I’m a Master Instructor for @gritcycle ... Our NEW studio just opened up in Ladera Ranch and I get to ride with you EVERY week 👉🏼 Monday’s + Wednesday’s at 930 AM! Teaching isn’t just my full time job, it’s my passion 💙 it’s what I was put on this earth to do ... and I’m BEYOND excited to grow the @gritcycle community with you! If you’ve never taken a class with us, take a chance and clip in with me! You’re first class is on the house! YES! No charge to you... so you’ve got nothing to lose. Just use promo code: gritstrong at check out. Last time I checked, today is Wednesday, so LETS DO THIS! Get to GRIT ... and lets RIDE! #itsawething & we mean it 🙌🏼
12 14212 June, 2019
🗣BECAUSE ARMS MATTER! You CAN and WILL work EVERY muscle group during your experience! These dope humans are ARMED and seriously dangerous on the bike! I love the push and I love your energy! We are building POWERHOUSES!! Did I mention THEY are making IT happen at 5:30 a.m. with NO excuses! I love you humans!
We’re a positive distraction! ✨ You can also take a deep breath here... ✨ drink water here... ✨ stay present when you’re here... ✨ listen to music here (soothing during yoga).... ✨ go outside to get to us... ✨ write to tell us about how we can make the studio better for you (😍)... ✨ together we’ll create some magic... and... ✨ we’re happy to help with anything further too! ✨ Let’s talk about it. ✨ You’re not alone when you belong to the PEDAL community! ✨ We care! ✨🚲💙✨ #pedalcyclingalameda#anxietyandexercise
2 2212 June, 2019
45 Min Playlist
1.“Sweet But Psycho” Ava Max – Sitting Warm-Up. Increase speed at:
•0:44-1:13, 1:42-2:11, 2:33-3:00
2.“ME!” Taylor Swift, Brendon Urie – Standing Warm-Up. 8 Count Tap-Backs at: • 0:33-0:58, 1:29-1:53, 2:17-3:01
3.“Freedom” Beyonce, Kendrick Lamar– Standing Run to Standing Pushes. Add resistance before each push at:
•1:02-1:36, 2:20-2:52, 3:39-4:19
Take the extra resistance off at the end of the interval. CHALLENGE: Leave some resistance on so that each push gets harder
4.“High Horse” Kacey Musgraves, Kue Remix – Sprint at intervals
5.“Cool” Jonas Brothers (2:47) – Standing 8 Count Jumps at:
• 0:37-1:01, 1:26-1:49, 2:16-2:40
6.“Leave” Borgeous, Jordan Jones – Hill Sprints
o 0:15 (7/10 rate of perceived exertion)
o 0:25 (8/10)
o 0:42 (9/10)
• Remove resistance and sprint 0:58-1:15
o 1:23 (7/10)
o 1:32 (8/10)
o 1:48 (9/10)
• Remove resistance and sprint 2:04-2:21
•Add 2:28 (ONE BIG ADD)
• Remove resistance and sprint 2:38-3:01
7.“Love Me” Felix Cartal, Lights– 3 Speed Control. Speed 1= 50-70 rpm, flat road. Speed 2 = 60-80 rpm, in between flat and sprint. Speed 3 = 70-90 rpm, full sprint.
• Speed 1 0:24
• Speed 2 0:41
• Speed 3 0:57-1:13
• Speed 1 1:30
• Speed 2 1:46
• Speed 3 2:03-2:19
• Speed 1 2:27
• Speed 2 2:35
• Speed 3 2:52-3:08
8.“GIRL” Maren Morris– Standing climb. Add at:
o 0:27, 0:40, 0:53, 1:07, 1:20 (STAND)
o 1:38, 1:50, 2:04, 2:17
o 2:30, 2:43, 2:57, 3:11, 3:24
KEEP RESISTANCE ON!
9.“Last Hurrah” Bebe Rexha - Breakaways. Maintain resistance from hill in previous song. Stay standing. At each interval, remove a full turn of resistance, sit in the saddle, and PUSH. • 0:45-1:08, 1:55-2:15
10.“Hey Look Ma I Made It” Panic! At The Disco – Standing 8 count Tap-Backs
• Isolation 0:37-0:53
• TB 0:55-1:17
• Isol 1:35-1:51
• TB 1:53-2:27
• Isol 2:28-2:44
11.“Thinking Bout You” Ariana Grande – Sitting to 8 Count Jumps on a Hill at:
• 0:46-1:04, 1:23-2:10, 2:38-3:15
Thoughts when getting on the bike: “oh boy.. why am I doing this to myself” 😂🙃
Mid way through though when the endorphins kick in... man.. now THAT’S the best part of it all😍 #addicted
9 1,4449 June, 2019
Everything you want is on the other side of consistency...
When you’re tired ... show up
When you’re stressed ... show up
When you’re busy ... make time & show up
Excuses are easy... AND they keep us from doing what’s best for our mind and body.
Don’t stand in your own way. Show up. I know you’re strong enough! 💙 Regardless of how tired, stressed, or busy you are, commit to YOU simply by showing up and clipping in.
There are TONS of classes on the @gritcycle schedule, so no excuses 💙 I’m not gonna let you miss an opportunity to sweat out your week!
If you wanna ride with me, my Friday classes are below... but don’t base it off that. Just make time for you and commit to clipping in tomorrow 💙
✖️545 AM - @gritcycle Monarch Beach
✖️815 AM - @gritcycle Costa Mesa
✖️530 PM - @gritcycle Costa Mesa
Your dreams need you to show up. ✨
Dreams are great . Dreams are free. But success....it takes time. It takes consistency. It takes you showing up + putting in the effort.
Have faith. Know that you’re not going to have it all together every day. You’re not going to show up to this place every day feeling like you’re going to crush it. And friend, that’s OKAY. 💙
Your future self is begging you to grow, to get a little bit uncomfortable, to get out of your own way. We got this, team.
37 1,04921 May, 2019
Y’ALL - Wanna ride with me FO’ FREE?!
You. Me. This room. This community. ✔️
Let’s get stronger together and commit to 45 minutes of sweat, fun, and community. 👏🏼
Use code “ridewithcrystal” for a totally FREE class. Book it asap because this #sweetdeal is only here for a limited time. 💯💯💯 Already a member? LOVE you. Share the love with your friends and family. And by share I mean you might have to DRAG them in….but you know they’ll leave super stoked.
Saturday | 9:15a
Sunday | 11:45a
Monday | 5:15a
Tuesday | 6:15p
Wednesday | 5:15a
Thursday | 6:15p
Friday | 5:15a
42 89324 May, 2019
GritCycle cheer squad reporting for duty.... you know what duty you should be reporting for? That booty duty in class this week!! (Yes, i know it’s corny.. just roll with it)
4 Chances to get your booty in a saddle with me this week so go book yourself a bike and leave the rest to me!
T || 4:15
TH || 4:15
F || 8:15
SUN || 9:30
Show up for you... all you have to lose is 45 mins and you have everything else possible to gain..