Fueling the Long Haul: Cecily Decker on Gravel Racing, Gut Training & Race-Day Nutrition

In episode #201 Kyla Channell talks with gravel racer Cecily Decker and breaks down how she’s built a gravel-first racing career around endurance, fueling, and smart adaptation after major knee injuries. The conversation covers her transition from ski racing to cycling, the mental side of long efforts, and the nutrition protocol that now helps her perform at a much higher level. We discuss Cecily’s race background, her approach to carbs, fluids, caffeine, and bicarbonate, plus the race-day routines she uses to stay consistent and competitive.

Key topics

  • Cecily shares her path from ski racing to cycling
  • Her off-road focus 
  • Her endurance mindset
  • Her mental cues in deep pain
  • Her nutrition evolution from granola bars to liquid calories
  • Treating her gut like a performance tool
  • Straightforward recovery strategies

Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.

ABOUT CECILY DECKER

Cecily Decker is a professional cyclist recognized for her versatility across endurance disciplines and her consistent presence at the front of elite gravel racing. Known for combining aerobic depth and resilience, she has built a reputation as a fierce and adaptable competitor in some of the sport’s most demanding events. In her 2025 season, Cecily achieved a podium at Unbound and Leadville and 2nd place in the Lifetime Grand Prix Series. In 2026, she’s hit the podium at Mid South and finished top 10 at the Sea Otter Classic.

Beyond results, Cecily values a good adventure above almost anything. Cecily competes in skimo racing during the cycling offseason and uses it as a tool to explore the mountains and compete in a lower pressure environment. Her multidisciplinary approach is what sets her apart, giving her a distinctive perspective in both sports. She is also a former alpine ski racer for the US National team.

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TIMESTAMPS

00:00 – Introducing Cecily Decker and her second-place Lifetime Grand Prix finish

01:08 – Two truths and a lie: skimo title, ultra running, and whitewater kayaking

03:05 – From ski racer to cyclist after knee injury and rehab

04:46 – Why Cecily leans hard into gravel over mountain bike and road racing

05:19 – Managing chronic knee pain and the impact of repeated injuries

06:20 – The osteotomy surgery that realigned her femur

07:46 – Why long-duration suffering became appealing

09:08 – Mental strategy for embracing discomfort instead of fighting it

10:00 – Using self-talk in the pain cave and staying calm under pressure

11:45 – Grand Prix year two and the early nutrition evolution

12:01 – The first 100-mile race and the meal replacement bar that never got eaten

13:37 – Progressing from inconsistent fueling to 90 to 100 grams of carbs per hour

14:31 – Sea Otter race plan and lap-based carb targets

15:20 – Finding the sweet spot before GI issues become a problem

16:09 – Testing 160 grams per hour and discovering a late-race second wind

17:48 – Fueling by gut tolerance, not calories burned

18:46 – What she learned from pushing carb intake in training

19:10 – Recovery after high-carb efforts and race nutrition

20:26 – Why she avoids full gut bombs during racing

21:10 – Cutting fiber about 24 hours before races

22:46 – Gradually increasing carbs in the final three days

23:55 – Favorite carb sources: rice, oats, and bread

24:40 – Why pancakes no longer work well for race prep

25:25 – No food allergies or major aversions

26:55 – Race morning oatmeal and rice with maple syrup and salt

28:10 – Caffeine timing and why she avoids taking it too early

29:08 – Fluids and hydration strategy for lap-based racing

31:05 – Favorite drink flavors and carb sources on course

32:00 – Using bicarb gels and how the dosage builds during the race

33:17 – Noticing a real performance difference from the bicarb protocol

34:42 – Caffeine dosing in the final part of the race

35:44 – Sweat testing and sodium awareness

36:46 – Looking ahead to the Grand Prix calendar and Leadville

38:10 – Staying focused versus taking in the scenery

39:36 – Altitude, sleep disruption, and arriving early to acclimate

40:46 – Post-finish recovery: shake, cooling down, and getting carbs in

43:24 – Rapid fire: Ministry, recovery rituals, and gravel racing hot takes

45:05 – Her advice for first-time gravel racers: keep it simple and practice race day habits

45:48 – Two truths and a lie reveal – ultra running is the lie

46:22 – Why Cecily values athletic diversity

46:57 – Where to follow Cecily and close

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