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Embracing the Thrill of Sprints in Weekly Rides and Embracing life


Embracing the Thrill of Sprints in Weekly Rides

An article I read this weekend about running reintroduced me to one of the highlights of our group's weekly rides: the Sprints. It’s exhilarating to see so many from our community pushing their limits each week, and the sense of camaraderie that develops is truly remarkable.

Post-sprint, I appreciate how most participants regroup and continue the ride together, a testament to our group's spirit. Drawing inspiration from the running article, I found that although it’s written from a runner's perspective, the core principles still resonate with cycling.

Strategically placed within our route, the sprints occur after everyone’s had a chance to warm up, making them accessible and enjoyable. I encourage everyone to participate and have fun, regardless of pace. For those who may opt out, rest assured, I’ll keep a steady pace to stay in sync with you.

Why You Should Incorporate Sprints into Your Fitness Routine

Health Benefits of Sprinting:

Sprinting isn't just for athletes; it's a dynamic way to enhance your fitness routine. Matt Sanderson of SOFLETE explains that sprinting is one of the most effective movements for maximizing fitness benefits quickly. It significantly stresses the physical system, which, when managed safely, leads to increased resilience and strength.

Muscular and Bone Health:

Christopher Lundstrom, a kinesiology lecturer at the University of Minnesota, points out that sprinting is superior in maintaining and even building fast-twitch muscle fibers and bone density compared to endurance running. These fibers are crucial for preventing falls, particularly in older adults, making sprinting a valuable exercise for long-term health.

Injury Prevention and Management:

However, the intensity of sprinting requires a proper warm-up to avoid injuries like muscle strains or Achilles tears. For those with larger bodies or joint concerns, lower-impact exercises such as sled pushes or aquatic exercises might be recommended initially to build strength and conditioning.

Adapting Sprint Routines:

For returning sprinters, Lundstrom suggests starting with gentle increases in speed and gradually working up to full sprints. Incorporating rolling sprints into a regular jog can also help ease into sprinting without overwhelming the body.

Community and Upcoming Events

Inspired by our discussion on health and fitness, our group looks forward to upcoming events and activities. We are excited to highlight Jack Nosco and his Junior mountain biking team at these gatherings. Their dedication to the sport not only boosts physical fitness but also mental well-being.

next lets dive into how we can be our best selves...

The Surprising Benefits of Getting Dirty

Recent studies, such as those highlighted by Holly Burns, show the health benefits of direct contact with soil. Exposure to diverse microbes in dirt can enhance the immune system and reduce the incidence of various chronic illnesses. Activities like mountain biking or hiking not only keep us physically fit but also expose us to these beneficial microbes, boosting both our mood and microbiome.

The U.S. Forest Service and other organizations offer numerous opportunities for engaging with nature through activities like trail maintenance or even immersive experiences like forest bathing, as promoted by Amos Clifford.

Embrace the Outdoors

This spring, take the opportunity to connect with nature and get a bit dirty. Whether it’s gardening, participating in a mud run, or simply enjoying a hike, the health benefits are compelling. And for those with a creative streak, consider engaging in crafting with natural elements like mud or building a fairy garden, as these activities not only promote relaxation but also a profound connection with the environment.

So, as we continue our weekly rides and embrace the varied landscapes around us, let's not forget the simple joys and profound benefits of pushing our limits and getting a little dirty. It’s all part of living a healthy, balanced life.

Cultivating a Healthy Mind and Body Through Gardening

Gardening is more than just a hobby; it's a form of therapy that can significantly reduce depression, anxiety, and stress. Leigh Johnstone, a gardener and mental health advocate known as "The Beardy Gardener," encourages newcomers to start simple by planting foods they love to eat. Tomatoes, strawberries, and various herbs are ideal for beginners due to their low maintenance and suitability for small spaces like balconies or window sills.

Additionally, creating a habitat garden using native plants can attract and nourish local wildlife such as monarch butterflies with orange milkweed or honeybees with asters. For those without direct access to a garden, community resources such as U-Pick farms or volunteering through organizations like Worldwide Opportunities on Organic Farms (WOOF) provide valuable opportunities to connect with the earth and participate in sustainable agriculture.

Reconnecting With Nature Through Innovative Community Projects

Community involvement in environmental conservation can be a rewarding experience. The U.S. Forest Service, for example, offers volunteer opportunities that range from trail maintenance to assisting with archaeological excavations. These activities not only help preserve our natural heritage but also offer a hands-on approach to learning about and protecting the environment.

For those looking to deepen their connection with nature, forest bathing—an immersive, sensory experience in nature—promotes mindfulness and relaxation. Amos Clifford, a leader in this field, encourages participants to interact intimately with their surroundings by touching the soil, smelling its fragrance, and even wading through streams to feel the unique textures underfoot.

Building Resilience and Community Through Outdoor Activities

Organized events like mud runs offer a fun and challenging way to engage physically while fostering a sense of community. These events often involve navigating through muddy obstacles, which not only test physical stamina but also promote teamwork and camaraderie among participants.

For families and educators, constructing environments like fairy gardens or bug hotels can be an educational and creative way to engage with nature. These activities encourage children and adults alike to explore the natural world, fostering a sense of wonder and respect for biodiversity.

Embracing Dirt for Health: A Scientific Perspective

Dr. Christopher A. Lowry's research at the University of Colorado Boulder underscores the health benefits of regular contact with soil. The presence of Mycobacterium vaccae, a soil-borne bacterium, has been shown to have anti-inflammatory effects that could reduce stress and improve immune response. Such findings support the idea that rewilding our microbiome by engaging with natural, unsterilized environments can have profound health benefits.

Integrating Nature Into Daily Life

The evidence is clear: integrating nature into our daily activities promotes physical health, strengthens our immune system, and improves mental well-being. Whether through sprinting in our local parks, gardening, participating in mud runs, or simply taking a mindful walk in the forest, each activity offers unique benefits that contribute to a healthier, more fulfilled life.

As we continue to explore and embrace these activities, let's remember the power of community and the importance of preserving the natural environments that enrich our lives. Together, through fitness and fun, we can build a healthier, more connected world.


Recipe Time!


Yield:8 servings

  • 1½ cups/354 milliliters honey

  • 4½ tablespoons/32 grams dark cocoa powder

  • 6 tablespoons/85 grams butter, cubed

  • ¾ cup/180 milliliters heavy cream

  • 4 eggs

  • 1 chilled, unbaked pie crust in a 9-inch pan (see recipe)

  • 2 tablespoons/30 milliliters milk

  • Flaky sea salt, for topping


  • Step 1

  • Heat oven to 325 degrees. Combine honey, cocoa, butter and cream in a large heavy-bottom saucepan over medium heat. Cook, stirring occasionally, until butter is melted and mixture is just starting to simmer.

  • Step 2

  • Meanwhile, lightly beat 3 eggs in a medium bowl. Very slowly add ½ cup of hot honey mixture, whisking constantly. Pour tempered egg mixture back into the pot, whisking constantly to keep the eggs from scrambling. Continue to cook, stirring, until mixture is smooth and thick, 3 to 4 minutes; remove from heat.

  • Step 3

  • Remove pie crust from refrigerator and flute edges. Whisk together remaining egg and the milk until well combined. Brush egg wash over edge of pie dough, making sure to cover the ins and outs of the fluting.

  • Step 4

  • Pour filling into pie shell and lightly tap pie plate on the counter to release any air bubbles. Bake pie for 45 minutes to 1 hour, or until filling is no longer soupy when jiggled. Allow pie to cool for at least 3 hours, then sprinkle with sea salt.

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