Primary Beneficiaries Women farmers and marketers of highly perishable farm produce (fish, meat, tubers, fruits, vegetables) Estimated direct beneficiaries: 200 women across five Nigerian states Indirect beneficiaries: Family members (average of 5 per beneficiary, totaling approximately 1,000 people) Community and Local Stakeholders Smallholder farmers & grassroots entrepreneurs Local cooperatives and women’s groups forming sub-clusters of 20 women each Community leaders and local government authorities supporting sustainable farming and processing Business and Market Partners Agro-processors & food processing SMEs Distributors, retailers, and exporters of processed farm produce Local and international markets seeking high-quality, branded agro-products Government and Development Agencies Ministry of Agriculture SMEDAN, PLASMIDA, ITF, NABTEB International partners supporting climate-smart and women empowerment initiatives.
Empowering Nigerian Women Farmers and Marketers of highly perishable farm produce (both Animal and Plants) with Innovative Food Processing & Storage Solutions. Jessy Jay International Nigeria Limited (JJIL) is revolutionizing agriculture in Nigeria by providing affordable, eco-friendly produce dehydration and storage technologies. Our solar-powered drying systems and capacity-building programs help farmers—especially women via the WLIAB programme—reduce post-harvest losses, extend shelf life, and add value to their farm produce. Committed to sustainability and food security, we foster inclusive growth by empowering grassroots farmers, creating jobs, and opening access to local and international markets. Together, we’re transforming Nigeria’s agriculture into a sustainable, profitable, and resilient sector.
#Furniture, #Design, #interiordesign, #skills,
When it comes to cycling, few challenges test your endurance, technique, and mental strength quite like a steep climb. Some cyclists seem to float uphill as if gravity doesn’t apply to them, while the rest of us end up gasping, grinding, or even walking our bikes halfway up.
The good news? Most climbing struggles are not simply about being “fit enough.” Instead, they often come from small, avoidable mistakes—things we might not even realize we’re doing wrong. By identifying and correcting these errors, you’ll not only make climbing easier but also more enjoyable.
Let’s break down the 7 most common climbing mistakes and how you can fix them, with extra notes, pro tips, and beginner insights along the way.
At the base of a climb, you’re fresh, the adrenaline is pumping, maybe you’re trying to keep up with a group… and suddenly you’re attacking the hill like it’s a 200m sprint.
The problem? Your legs will betray you about halfway up. Muscles flood with lactic acid, your breathing turns ragged, and the hill feels twice as long as it really is.
Overconfidence at the bottom.
Peer pressure—trying to keep pace with stronger riders.
Misjudging the gradient (it always looks easier from the bottom).
Start conservatively. Begin with a rhythm you know you can sustain. Think of it like slowly turning up the heat, not blasting the gas pedal from the start.
Use a bike computer or GPS app (like Garmin, Wahoo, or Strava maps) to preview the climb. Knowing the gradient and distance in advance prevents panic pacing.
💡 Pro Tip: Imagine you’re running a marathon, not a sprint. If you feel like you’re going too easy at the start, that usually means you’re pacing just right.
You’re grinding your pedals slowly, every turn feeling like you’re forcing the bike uphill by brute strength. Many riders think pushing “big gears” makes them look powerful, but in reality, it’s inefficient and exhausting.
Low cadence puts enormous strain on your knees and quads.
It wastes energy that could be better conserved.
It leads to premature muscle fatigue—even before you hit the steepest sections.
Shift early. Anticipate the slope and drop into easier gears before you feel the strain.
Aim for a cadence of 70–90 rpm. This keeps the pedalling smooth and efficient.
Don’t be afraid to “spin” in an easier gear—it’s not weakness, it’s smart riding.
💡 Note: Some riders like the “grind,” claiming it builds strength. That’s fine for short climbs or advanced riders training specific muscles—but for everyday cyclists, spinning is the healthier and faster approach.
You hit the steepest part of the hill, panic, and suddenly slam your shifters in desperation. The chain clunks, skips, or even drops, and you lose all momentum.
This is one of the most common rookie errors—waiting too long to shift.
Always look ahead. If you see the gradient steepening, shift before you need to.
Practice “pre-shifting” on flatter roads to get comfortable with how your bike responds.
On really steep climbs, downshift just before hairpins or corners where the gradient usually spikes.
💡 Pro Tip: Think of gear shifting like drinking water. You don’t wait until you’re desperately thirsty—you drink steadily before you’re in trouble.
You lock into one position—hands fixed, back stiff, seated the entire way—and expect your body to keep pushing efficiently.
Cycling is about fluidity, not stiffness. When you freeze in place, your muscles fatigue faster because you’re not allowing other groups to share the workload.
Change hand positions: tops, hoods, drops (on road bikes).
Slide slightly forward or backward on the saddle to engage different muscles.
Alternate between sitting and standing every now and then—don’t wait until you’re dying to stand.
💡 Note: Moving around isn’t just about muscles—it also improves breathing. A small posture change can open your diaphragm and let you get more oxygen.
Some cyclists treat every climb like a dance floor—constantly standing, rocking the bike side to side. It looks dramatic, but standing uses 10% more energy than seated climbing.
On very steep pitches where sitting isn’t sustainable.
To “stretch out” your muscles during long climbs.
For short bursts to power over an obstacle.
Stay seated for as much of the climb as possible.
Save standing for when it truly matters—like steep hairpins or to give your back/hips relief.
If you stand, shift up one gear (harder) to avoid spinning out too fast.
💡 Pro Tip: Mix it up. I like sitting 90% of the time but standing every few minutes for 10–15 pedal strokes. It keeps me fresh and mentally breaks the climb into segments.
You start the climb with empty tanks, or worse—you try to stuff food in your mouth halfway up. By the time that gel or bar kicks in, the climb is already over and you’ve suffered unnecessarily.
Climbing is glycogen-heavy work. If your energy stores are low, your power output collapses.
Eating at the wrong time (like mid-ascent) doesn’t help immediately—it just messes with your breathing.
Eat a light snack (banana, energy bar, or dates) about 30 minutes before the climb.
Sip water steadily before and during the climb, not just when you’re desperate.
For rides over 2 hours, use a mix of carbs + electrolytes so you don’t bonk.
💡 Note: Nutrition is personal. Experiment on training rides to see what sits well with your stomach.
You see the summit and decide it’s time to “go hero mode.” You stand, shift into a heavier gear, and hammer… only to blow up right before the crest, crawling over the top slower than if you’d just kept your rhythm.
Stay calm and consistent. Spinning wins over surging almost every time.
Treat the summit as just another part of the climb—ride smoothly through it.
If you want to push, do it only in the last 20 meters, not the last 200.
💡 Pro Tip: Save your energy for the descent. Climbing is about efficiency, but descending is where you can enjoy the reward.
Climbing isn’t just legs—it’s a battle of the mind. Telling yourself “I can’t do this” is one of the biggest mistakes you can make.
Break the climb into sections—focus on the next corner, not the whole mountain.
Use a steady rhythm like a mantra: pedal-breathe-pedal-breathe.
Remember: even the best climbers suffer—it just looks easier because they’ve trained their bodies and minds to endure.
Climbing hills efficiently is more about brains than brawn. Avoid these common mistakes and you’ll find that hills become less intimidating and far more manageable.
Don’t sprint the bottom.
Don’t mash giant gears.
Don’t wait too long to shift.
Don’t lock yourself into one position.
Don’t stand constantly.
Don’t fuel at the wrong time.
Don’t blow up at the summit.
Each climb is an opportunity to refine your technique, train your patience, and discover how strong you really are.
Remember: the goal isn’t just reaching the top—it’s reaching the top with enough energy left to enjoy the ride down.
After all, what goes up must come down—and that’s where the real fun begins.
Cycling is one of the most rewarding activities you can take up—it’s transportation, exercise, adventure, and even meditation on two wheels. But as soon as someone gets their first bike, the temptation to start upgrading hits fast. The cycling industry doesn’t make it any easier either: everywhere you look, there are ads for expensive carbon wheels, electronic shifting, and aerodynamic helmets that promise to make you faster, stronger, and more comfortable.
The truth? Most new cyclists don’t need 90% of what the shops will try to sell them. In fact, if you’re just starting out, splurging on the wrong upgrades is one of the fastest ways to waste money and lose motivation.
This guide will walk you through five essential upgrades worth making as a new cyclist—the ones that genuinely improve your riding experience. I’ll also explain which flashy “upgrades” you can skip for now, saving your hard-earned money for later when you’re more experienced and know what you actually need. Along the way, I’ll add notes and practical tips so you’ll understand not just what to upgrade, but why.
If you remember one thing from this article, let it be this: comfort matters more than speed when you’re starting out. And nothing influences comfort more than your saddle.
Too many beginners assume that expensive carbon frames or lightweight wheels will make the biggest difference. But if your saddle doesn’t fit your anatomy and riding style, every ride will feel like punishment.
A well-fitted saddle prevents numbness, chafing, and back pain.
It helps you maintain proper posture and pedal efficiently.
Comfort means longer rides, and longer rides mean better fitness and skills.
Saddles are personal—what works for one rider may feel terrible for another. Don’t just copy what your friend is using.
Many bike shops offer saddle fitting tools or demo programs that let you test saddles before buying. Use them.
Don’t assume that more padding = more comfort. Sometimes, too much squish causes pressure in the wrong places.
💡 Pro Tip: If you can’t afford a new saddle yet, at least invest in padded cycling shorts. They’re like suspension for your body.
Think of your tires as your bike’s shoes. No matter how nice your bike is, if the “shoes” are cheap, worn out, or not suited to the road, you’ll suffer.
Good tires reduce rolling resistance, making pedalling easier.
They improve traction, especially in rain or cornering.
Puncture-resistant tires save you from being stranded on the side of the road.
Don’t go ultra-lightweight just yet. Race tires are fast but fragile, and constantly fixing flats is demotivating.
Choose tires suited to your riding environment: wider, puncture-protected ones for commuting; slicker ones for road training.
Even upgrading from stock “cheap rubber” tires to mid-range quality ones feels like night and day.
💡 Pro Tip: Learn how to check tire pressure and inflate properly. Running your tires too soft wastes energy, while overinflated tires feel harsh and reduce grip.
Many beginners stick with the flat pedals their bike came with, but upgrading to clipless pedals (where your shoes “clip in” to the pedal) is one of the most transformative changes you can make.
You can push and pull, giving you more power per stroke.
Better foot stability reduces fatigue on long rides.
Pedals designed for your style (road, MTB, commuting) improve handling.
Don’t be intimidated—everyone falls once or twice learning to unclip. It’s part of the process.
Start with “dual-sided” pedals (clipless on one side, flat on the other) if you’re nervous.
Invest in decent cycling shoes that fit snugly but not painfully.
💡 Pro Tip: If you’re commuting in city traffic, consider shoes with recessed cleats (like MTB shoes). You can walk normally in them without slipping.
No upgrade is more essential than the ones that keep you alive. Even if you don’t plan to ride at night, good lights and visibility gear are worth it—because weather, late rides, or dark tunnels can sneak up on you.
Front lights make you visible to cars and help you see hazards.
Rear lights are non-negotiable for road safety.
Reflective clothing or accessories boost visibility in low-light conditions.
Skip the cheap $5 blinkers. Get USB-rechargeable lights with strong lumens and multiple modes.
Mount lights correctly: rear light should be at driver’s eye level, not hidden by your saddlebag.
Don’t forget reflective tape or bands—it’s cheap and effective.
💡 Pro Tip: A high-vis vest may feel overkill, but it dramatically increases your chance of being noticed in traffic.
Imagine this: you’re 15 km from home, your tire goes flat, and you have no way to fix it. Suddenly, that shiny new bike feels useless. That’s why the most underrated upgrade for beginners is a basic repair kit and tools.
Gives you the freedom to ride farther without fear of breakdowns.
Builds confidence—you’re no longer at the mercy of strangers or luck.
Saves money: repairing your own punctures costs pennies compared to shop visits.
At minimum, your kit should include:
Spare tube (or two)
Tire levers
Mini pump or CO₂ inflator
Multi-tool with Allen keys
💡 Pro Tip: Practice changing a flat at home. It’s frustrating at first, but once you know how, it becomes second nature.
Before you start throwing money at carbon fiber or fancy electronics, here’s what you should avoid early on:
Aero wheels – They look amazing, but unless you’re racing, they’re not worth the thousands you’ll spend.
Electronic shifting – Cool tech, but regular mechanical gears work perfectly fine and are far easier to fix.
Top-end groupsets – Upgrading from Shimano Sora to Ultegra won’t make you fitter. Build your legs first.
Power meters – Useful for training, but new riders benefit more from learning to ride by feel.
Expensive carbon frames – Your first bike should teach you skills, not empty your wallet.
Cycling is a journey, not a shopping spree. As a new cyclist, the smartest thing you can do is focus on upgrades that make your rides safer, more comfortable, and more enjoyable. That means:
A proper saddle
Good tires
Clipless pedals and shoes
Lights and visibility gear
A reliable tool kit
Once you’ve built fitness, developed your riding style, and spent hundreds of happy hours on the saddle, then you’ll truly understand which high-end upgrades are worth it for you.
So don’t waste your money chasing pro-level gear too soon. Instead, invest wisely in the basics, and your cycling journey will be smoother, safer, and far more fun.
For as long as people have been riding bikes long distances, the question has always been the same: what’s the best fuel to keep the pedals turning? Walk into any bike shop today and you’ll find shelves lined with energy gels, electrolyte powders, and high-tech sports bars. These products promise quick energy, endurance, and recovery — but often come with a hefty price tag and a long list of artificial ingredients.
What if the perfect fuel has been sitting in your kitchen all along? A golden, sticky, natural substance that humans have used for thousands of years: honey.
Cyclists are beginning to look at honey not just as a sweetener for tea, but as a nature-made sports gel that can rival, or even outperform, many synthetic products.
At first glance, honey might look like “just another sugar source.” But a closer look reveals why endurance athletes are paying attention:
Carbohydrate blend: Honey contains glucose (fast energy) and fructose (slower release), offering a dual-phase energy supply. Most commercial gels mimic this exact mix.
Bonus nutrients: Honey naturally contains trace amounts of amino acids, antioxidants, vitamins (like B-complex), and minerals (such as potassium, calcium, and magnesium). Energy gels often contain nothing beyond refined sugars.
Easy on the stomach: Many cyclists find honey gentler to digest compared to gels that sometimes cause bloating or stomach cramps.
In other words, honey provides fuel plus a little extra nutrition, making it a “cleaner” option.
So how does honey actually power your ride?
When you pedal hard, your muscles rely on glycogen (stored carbohydrate). Once those stores run low, you need outside fuel — that’s where honey comes in.
Glucose: Provides almost instant energy by entering your bloodstream quickly.
Fructose: Takes a slower pathway through your liver, releasing energy gradually.
This dual release pattern means honey doesn’t just give a quick spike — it helps sustain energy over hours. Think of it like fuelling your body with both matches (for quick sparks) and logs (for steady burn).
Cycling isn’t just about burning calories. Long efforts, especially in heat or on climbs, trigger the production of reactive oxygen species (ROS) — unstable molecules that cause oxidative stress, muscle fatigue, and even small-scale cell damage.
Here’s where honey shines. Darker varieties (like buckwheat or wildflower honey) are loaded with antioxidants that neutralize ROS. This acts like having a team of microscopic mechanics constantly repairing your “engine” while you ride.
In short: honey may not only give you energy, but also help protect your body against the wear-and-tear of endurance riding.
Scientific studies have started putting honey to the test:
Time-trial performance: In one trial, cyclists consuming honey during a 64 km time trial finished nearly 3 minutes faster compared to those using a placebo. That’s a serious performance edge.
Hydration: When mixed with water, honey has been shown to work just as well as many branded sports drinks in maintaining hydration and energy balance.
Endurance fuelling: Honey has been compared to maltodextrin-based gels (the standard sports gel ingredient), and results suggest similar or even better endurance outcomes.
However, not all research is glowing. Long-term studies where athletes consumed honey daily without timing it to rides showed no significant improvements. This suggests that honey works best as an in-ride fuel rather than an everyday supplement.
So, how do you actually put honey to work during your rides?
Add about 1 tablespoon (15g) of honey per hour of riding into your water bottle. This provides ~12g of carbs, which contributes to your hourly target of 30–60g. Combine with electrolyte tablets for a DIY sports drink.
Fill a small reusable gel flask or even a zip-lock bag with honey for an on-the-go option. One tablespoon = quick hit of fuel without spending on packaged gels.
Pair honey with foods that are easy to carry:
Spread it on whole wheat bread or wraps.
Drizzle over rice cakes or flapjacks.
Mix with peanut butter for a protein + carb combo.
Every stomach is different. Some cyclists thrive on honey, while others might need to adjust amounts. Use training rides to experiment before relying on honey during big events.
Not all honey is created equal. Consider these factors:
Darker honeys (buckwheat, chestnut, wildflower) = higher antioxidants.
Raw honey retains more enzymes and nutrients compared to heavily processed varieties.
Local honey might even help with seasonal allergies while supporting local beekeepers.
Avoid “honey blends” or overly processed supermarket syrups, which may contain added glucose or corn syrup.
As promising as honey is, it’s not perfect.
Sticky handling: Unlike gels in tidy packets, honey can get messy. Flasks help, but it’s not as convenient.
Calorie density: Honey is mostly sugar; relying on it alone may leave you missing protein or complex carbs on very long rides.
Individual response: Some riders digest honey perfectly, others may find it too sweet or heavy after several hours.
Honey may not be the magical elixir that turns every cyclist into a powerhouse, but it’s a legitimate, science-backed option worth trying. It’s natural, affordable, versatile, and provides both fast and sustained energy — plus antioxidant protection.
The bottom line:
Use honey during rides, not as an everyday supplement.
Start small in training to see how your body reacts.
Consider combining honey with other fuels for balance.
Cycling nutrition isn’t one-size-fits-all. Some riders will swear by honey, others will prefer traditional gels, and many will find a mix works best. The key is experimenting until you discover what keeps your legs spinning and your spirit high.
So next time you’re reaching for a fancy gel packet, take a second look at that jar of golden nectar in your kitchen. It might just be nature’s sweetest cycling fuel.
The original art is taken from Pinterest. This is just my version. I can’t find the og picture anymore.