Official Le Tour de France 2018 Challenge


Welcome to the 1st Edition of the Official Tour de SOMA Challenge!

Saturday 7 July – Sunday 29 July

The Challenge has 21 stages (21 rides) that match this year’s official 21 stages with LIVE coverage of Tour de France.


Discover

STAGES

STAGE 1 ENDURANCE | Flat Saturday, July 7 Noirmoutier-en-l'Île / Fontenay-le-Comte 29km
STAGE 2 ENDURANCE | Flat Sunday, July 8 Mouilleron-Saint-Germain / La Roche-sur-Yon 32km
STAGE 3 RACE DAY | Team Time-Trial Monday, July 9 Cholet / Cholet 35.5km
STAGE 4 INTERVALS | Flat Tuesday, July 10 La Baule / Sarzeau 25km
STAGE 5 STRENGTH | Hilly Wednesday, July 11 Lorient / Quimper 18km
STAGE 6 STRENGTH | Hilly Thursday, July 12 Brest / Mûr de Bretagne Guerlédan 21km
STAGE 7 INTERVALS | Flat Friday, July 13 Fougères / Chartres 24km
STAGE 8 INTERVALS | Flat Saturday, July 14 Dreux / Amiens Métropole 26km
STAGE 9 STRENGTH | Hilly Sunday, July 15 Arras Citadelle / Roubaix 19km
- Rest Day Monday, July 16 Annecy 0km
STAGE 10 RACE DAY | Mountain Tuesday, July 17 Annecy / Le Grand-Bornand 20km
STAGE 11 RACE DAY | Mountain Wednesday, July 18 Albertville / La Rosière Espace San Bernardo 21km
STAGE 12 STRENGTH | Mountain Thursday, July 19 Bourg-Saint-Maurice Les Arcs / Alpe d'Huez 17km
STAGE 13 INTERVALS | Flat Friday, July 20 Bourg d'Oisans / Valence 22km
STAGE 14 STRENGTH | Hilly Saturday, July 21 Saint-Paul-Trois-Châteaux / Mende 18km
STAGE 15 STRENGTH | Hilly Sunday, July 22 Millau / Carcassonne 19km
- Rest Day Monday, July 23 Carcassonne REST 2 0km
STAGE 16 RACE DAY | Mountain Tuesday, July 24 Carcassonne / Bagnères-de-Luchon 23km
STAGE 17 RACE DAY | Mountain Wednesday, July 25 Bagnères-de-Luchon / Saint-Lary-Soulan 23km
STAGE 18 ENDURANCE | Flat Thursday, July 26 Trie-sur-Baïse / Pau 28km
STAGE 19 RACE DAY | Mountain Friday, July 27 Lourdes / Laruns 26km
STAGE 20 RACE DAY | Individual time-trial Saturday, July 28 Saint-Pée-sur-Nivelle / Espelette 30km
STAGE 21 INTERVALS | Flat Sunday, July 29 Houilles / Paris Champs-Élysées 27km

Clubhouse total distance to cover:

3,351


What’s my Challenge?

Your mission, if you choose to accept it, is to complete 21 rides in 21 days for the length of the Tour de France 2018. Each ride designed to match the daily stage of the Tour so when they climb, we climb.

The Goal: Ride to the top of the Tour Distance Leaderboard. Our bikes innovative technology replicates the resistance and sensation of riding on the road, delivering the most authentic ride feel available. So the more stages you complete, the more distance you cover. But, if you’ve been on a real bike before, you probably know the bigger the gear, the more energy you need to expend, means the longer the distance you ride during each of the 21 stages as well.

Beginners to Pro. Open to all levels so don’t be shy to join! Coaches will give each rider individual goals to achieve over the 3 weeks based on your actual output numbers for each class.

So first, complete the 21 official stages, which we can all do! Then reaching your personal goals and finally, for those cycle enthusiasts, race to the top of the leaderboard.

Our Tour Distance Leaderboard will track who completes the most distance over the 23 days of the Tour Challenge.

How do I join the Challenge?

  • Clubhouse Unlimited ♛ Members. Go to Your Account > click Challenges > Invites > Join. Then reserve a bike in each stage. From your account dashboard you can track your progress and ranking, invite friends, update your picture and view the Tour Challenge Leaderboard.
  • Not a SOMA House Member? No problem! Get the three week Le Tour de SOMA Cycle Pass (£149). The 21 rides come to as little as £7/ride.
  • Upgrade to the Clubhouse Unlimited ♛ Membership. We recommend fusion training in hot yoga, barre and Sparta strength training while here to make you stronger on the bike and keep you flexible. For only another £30 you gain full membership privileges and do all classes.
  • Under 27? You can also do the Tour Challenge on our Special Under 27 Clubhouse Membership (£129/month).  This way you can do all classes and keep going or deactivate after the challenge.

During our recent Official 30-Day Spring Challenge, members completed up to 70 classes (!) in 30 days. That’s as little as £1.70/class.

How do you keep track of the each rider’s distance?

By measuring over 40 different parameters in real-time, we are able to deliver personalised ride sessions based around training zones for individual riders. Effectively, levelling the class ability so everyone can follow the each stage at the right intensity for their cycling ability. At the end of each ride, our smart 55 inch Clubhouse Leaderboard screen will email you your personal ride results, and will update your Tour Challenge distance in real-time.

Leaderboard

Also…

  • The 21 stages are followed in chart form (samples below)
  • Weekdays stages are 45min and weekend stages are 55min
  • During the week, you will have three opportunities a day to complete each stage: At 7am, 12pm and 6.15pm
  • You can complete a stage twice a day and the extra distance will be added to your Clubhouse account
  • To track your cardiovascular performance with a heart rate monitor during each stage, simply link your HR monitor to your Clubhouse account >
  • At the end of each ride, your results will be emailed to you for personal tracking
  • There will be plenty of treats throughout the Challenge
  • The Tour de France 2018 will be broadcast live on the big screen on the Cocktails Terrace

You can also link your smartphone to the bike and watch all your data in real-time and save it for review later on. Simply download the Wattbike Hub from the app store for your device.


Join Challenge

You can also gift the Challenge to a loved one.

Le Tour Gift Card


SOMA Cycling Club: 12-Week Season Improver Plan

Starts 16 April.

Who is it suitable for? The SCC 12-Week Season Improver Plan is suitable for a variety of athletes with the common end goal of completing a 100 kilometre (60-mile) sportive or ride. To follow the plan, members should already be capable of riding for at least one hour. If members have already followed this winter’s SCC Pre-season Plan, this is the perfect progression.

It is also ideal for cyclists who ride regularly but haven’t followed a structured training plan before or who are returning to the sport after a bit of a lay-off. If members are currently fit and active, doing at least three 60-minute bouts of exercise a week, but not necessarily a cyclist, this is also the plan for them.

How many sessions? The 12-week plan is broken down into three rides: three mid-week, or two mid-week and one at the weekend. Members have four days when they are not riding. One of these will always be a rest day and the others can be used for hot yoga, or for core strength and flexibility.

The 12-Week Season Improver Plan includes:

  1. Twin Training
  2. Glutes Activation
  3. Eliminate ‘Dead Spots’
  4. Adaptation to Training
  5. Higher Cadence Recovery
  6. Quads Activation — Seated
  7. Gradual Cadence Increase
  8. Push Peak Power
  9. Improve Ideal Cadence
  10. Gradual Increase In Training Load
  11. Ride Out Into a Headwind And Home In a Tailwind
  12. Maximum Sustainable Heart Rate

There is also the option of an extra session at the weekend for fitter or more advanced riders. However, our priority should always be the quality of the three main sessions and, if taking the extra session impacts your plan performance, our advice is not to force it.

Is it all cycling?

No. We highly encourage cyclists to take at least 3 Hot Yoga, Barre or TRX Yoga Core classes to get stronger off the bike. Although optional, cyclists should make Hot Yoga a part of their training routine, as it will benefit their riding. It helps to prevent boredom, provides options if you are unable to ride and builds all-round injury preventing robustness.

Book a ride


The 11 Hidden Benefits Of Cycling by SCC Director Asaf B. Goldfrid

Whether you do it to lose weight, increase your FTP or just for fun, taking up indoor cycling could be one of the best decisions you ever make.

Our SCC Director, Asaf B. Goldfrid, has over 20 years of hands-on experience in exercise and fitness with a special focus on cycling. Here are his top 11 hidden benefits of cycling, and why you need to join in on the fun today!

1. Cycling keeps you younger
Scientists at Stanford University have found that cycling regularly can protect your skin against the harmful effects of UV radiation and reduce the signs of ageing. Harley Street dermatologist Dr. Christopher Rowland Payne explains: “Increased circulation through cardio exercise delivers oxygen and nutrients to skin cells more effectively, while flushing harmful toxins out. Exercise also creates an ideal environment within the body to optimise collagen production, helping reduce the appearance of wrinkles and speed up the healing process.”

2. Increases your brain power
Researchers from the University of Illinois found that a 5% improvement in cardio-respiratory fitness from cycling led to an improvement of up to 15% in mental tests. That’s because cycling helps build new brain cells in the hippocampus — the region responsible for memory, which deteriorates from the age of 30.
“It boosts blood flow and oxygen to the brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s,” says the study’s author, Professor Arthur Kramer.

3. Keeps the Doctor away
Cycling is the way to keep the doctor at bay. “Moderate exercise makes immune cells more active, so they’re ready to fight off infection,” says Cath Collins, chief dietician at St George’s Hospital in London. Cycling regularly is a surefire way to keep illness at bay. According to research from the University of North Carolina, people who cycle for 30 minutes, five days a week take about half as many sick days as those who never get on a bike.

4. Longevity
King’s College London compared over 2,400 identical twins and found those who did the equivalent of just three 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences, such as body mass index (BMI) and smoking. “Those who exercise regularly are at significantly lower risk of cardiovascular disease, type two diabetes, all types of cancer, high blood pressure and obesity,” says Dr Lynn Cherkas, who conducted the research. “The body becomes much more efficient at defending itself and regenerating new cells.”

5. Makes healthier mums
According to research from Michigan University, mums-to-be who regularly exercise during pregnancy have an easier, less complicated labour, recover faster and enjoy better overall mood throughout the pregnancy. And that’s good news for dads-to-be too. The little one also has a 50% lower chance of becoming obese and enjoys better in-utero neurodevelopment.
Cycling while pregnant will help both mother and baby “There’s no doubt that moderate exercise such as cycling during pregnancy helps condition the mother and protect the foetus,” says Patrick O’Brien, a spokesman for the Royal College of Obstetricians and Gynaecologists. Always get the green light from your GP/ob-gyn before taking any exercise.

6. Keeps your heart strong
According to the British Heart Foundation, around 10,000 fatal heart attacks could be avoided each year if people kept themselves active.
Studies from Purdue University have shown that regular weekly cycling can cut your risk of heart disease by 50 percent. Cycling just 20 miles a week reduces your risk of heart disease to less than half that of those who take no exercise. A 45 min SCC ride averages about 15 miles. Get on the bike at least twice this week and protect the one organ you care about the most.

7. Improves your sex 
The Health Professionals Follow-Up Study (HPFS), an all-male study that was designed to complement the all-female Nurses’ Health Study, which examines similar hypotheses, found that men who exercised 30 minutes a day were 41% less likely than sedentary men to experience erectile dysfunction. Exercise helps women, too: in one study, 20 minutes of cycling boosted women’s sexual arousal by 169%.

8. Changes your state of mind
You’re one ride away from feeling high.(!) No, really. Despite the name, ’Runner’s High’ has been proven beyond doubt to be applicable to all endurance athletes.
University of Bonn neurologists visualised endorphins in the brains of 10 volunteers before and after a two-hour cardio session using a technique called Positive Emission Tomography (PET). Comparing the pre- and post-run scans, they found evidence of more opiate binding of the happy hormone in the frontal and limbic regions of the brain — areas known to be involved in emotional processing and dealing with stress. For the first time this study proves the physiological mechanism and the direct link between feelings of wellbeing and exercise.

9. Builds stronger relationships
We’re stronger together. It doesn’t matter if your paces aren’t perfectly matched, as long as you’re riding together. And it makes sense: exercise helps release feel-good hormones, so after your ride together don’t be surprised if you find yourself sharing the delicious Chocolate’s Lover superfoods shake.

10. Boosts your social life
The social side of riding could be doing you as much good as the actual exercise and health benefits. University of California researchers found socialising releases the hormone oxytocin, which buffers the ‘fight or flight ’ response.
A nine-year study from Harvard Medical School found those with the most friends cut the risk of an early death by more than 60 percent, reducing blood pressure and strengthening their immune system. The results were so significant that the researchers concluded not having close friends or confidante is as detrimental to your health as smoking or carrying extra weight. Add in our beautiful market terrace, complimentary coffee, superfoods shakes and fantastic sociable vibe, and you have the perfect daily city escape! A place to relax and unwind after a ride with friends, and an opportunity to make new ones too!

11. Easy on the joints
When you sit on a bike, you put your weight on a pair of bones in the pelvis called the Ischial Tuberosities, unlike walking, when you put your weight on your legs. That makes it good for anyone with joint pain or age-related stiffness. Decreased damage to joints is probably one of the most, if not the most, important reasons that people participate in fitness activities that are low impact in nature. Often, people are interested in losing weight, increasing their fitness level, or simply becoming more active, but a sore knee, hip or ankle restricts them from participating in typical exercises such as walking or jogging. Low impact fitness activities allow you to get the same benefits of more traditional forms of exercise without experiencing damage to these joints. Research has found that low impact fitness activities may actually promote the healing and recovery of damaged joints, thereby allowing you to return to higher impact activities in a timely manner.

Do you really need any other reason to come out for a ride?!

 

  • Sources:
    The Health Professionals Follow-Up Study / Harvard University
    Nurses’ Health Study / Harvard University
    Stanford University
    University of Illinois
    St George’s Hospital in London
    King’s College London
    Michigan University
    Royal College of Obstetricians and Gynaecologists
    University of Bonn
    University of California