How Cecily Decker Fuels for Gravel Racing: Carb Targets, Race-Day Breakfasts, and Gut Training

When you’re racing for hours at a time, nutrition becomes part of your performance. In this conversation, Cecily Decker—who finished second overall in the Lifetime Grand Prix series—shares how her approach to fueling has evolved and why practice matters as much as the race itself.She discusses carbohydrate targets, pre-race breakfast, caffeine, sodium bicarbonate, hydration, and how she trains her gut to handle more fuel.

From Ski Racing to Gravel Racing

Cecily’s cycling journey began after a serious knee injury changed her plans as a ski racer. A downhill crash in Lake Louise caused significant damage, leading to arthritis, surgeries, and eventually an osteotomy to realign her femur.Cycling gave her a way to stay active with less pain. At Montana State University, she joined the cycling club and began racing. Gravel appealed to her because of its long format and the challenge of seeing how far she could go.

“I just really enjoyed the longer format of racing,” she said.

That preference for long efforts also shapes how she trains and fuels.

How Cecily Fuels During Races

Cecily’s race nutrition developed through trial and error. During her first 100-mile gravel race, she carried a meal-replacement bar but never ate it. Over time, she learned what she could tolerate, what she wanted to eat late in a race, and how much carbohydrate her body could handle.In most races during 2024, she aimed for around 90 to 100 grams of carbohydrate per hour

. For Sea Otter, she planned intake by lap, reaching about 160 grams per hour on the first lap and around 120 grams per hour later.She now relies more on gels and drink mixes, and builds up her intake during training rather than expecting a new strategy to work on race day. Rather than trying to replace every calorie she burns, she focuses on what she can absorb and what helps her perform.

Training the Gut

Cecily describes finding a balance between taking in enough fuel and avoiding serious stomach trouble. She has learned to tolerate slight discomfort without pushing past her limits.When she first tried around 160 grams of carbs per hour, she felt uncomfortable. But after about five hours of riding, she felt better than usual—almost as if she had found a second wind.Her experience suggests a gradual approach to gut training:

• Start with the amount you currently tolerate.
• Increase carbohydrate intake during training.
• Practice eating at race-like intensity.
• Learn to distinguish manageable discomfort from a real gut problem.

The key is to practice before race day.

Race-Day Breakfast, Fiber, and Caffeine

Cecily’s go-to breakfast is rice with maple syrup and salt, eaten about two to three hours before the start. She sometimes chooses oatmeal, but avoids heavier foods like pancakes if they don’t sit well while riding.She typically reduces fiber around 24 hours before a race, rather than making a dramatic dietary change several days ahead. She also points out that cutting fiber too early or too much can disrupt a normal bathroom routine.Caffeine is another part of her plan, usually saved for the back half of a race, when fatigue starts to build. She also uses sodium bicarbonate gels during races and says she has noticed a difference when taking them. As with any race-day strategy, she has tested these choices under real conditions rather than introducing them without practice.

Hydration and Recovery

For a race like Sea Otter, Cecily targets roughly a bottle of fluid per hour. The event’s lap format makes it easier to restock. She also pays attention to sodium, choosing salty foods and drinks based on what she knows works for her.After racing, she eats protein and carbohydrates soon after finishing. Soup, pickles, or a burger can help her replenish fluids and sodium. Her approach is straightforward: eat and drink, choose satisfying foods, and recover in a way that prepares her to train again.

What Other Gravel Racers Can Learn

Cecily’s habits offer practical lessons for athletes at any level:

• Build carbohydrate intake gradually; don’t jump to a high target on race day.
• Keep your race nutrition consistent and practice it in training.
• Choose a pre-race breakfast you know you digest well.
• Practice fueling while working hard.
• Avoid trying new foods, supplements, or timing on race day.

The overall message is simple: a strong fueling plan isn’t just about what you eat. It’s about finding what works for your body and practicing it until it feels familiar.

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