80-year-old woman who started triathlons in her 60s becomes oldest to finish an IRONMAN
At 80 years and 69 days old, the incredibly fit Natalie Grabow (USA, b. 3 August 1945) rushed through the IRONMAN finish line this 11 October, making history as the oldest person to complete the IRONMAN® 140.6 World Championship (female).
Sporting a black baseball cap and a huge grin, the octogenarian completed her race in 16 hours, 45 minutes, and 26 seconds – and despite the exhausting nature of the event, Natalie says she was absolutely thrilled to take part, sending a message to others that no matter your age, it’s never too late to start following your passions.
Photo credit: Donald Miralle
“I grew up in the 40s and 50s when there weren’t any organized sports for girls and young women,” Natalie told GWR. “I was a cheerleader in high school. But I always loved being active and have always been competitive, whether in sports or school work.
“After graduating from college, I learned to ski and play tennis and enjoyed those sports. In my late 30s, I started running and during my 40s and 50s I enjoyed competing in local races at distances from the 5K to half marathon.”
Yet it wasn’t until she was 59 years old that Natalie learned to swim, specifically so she could take part in a triathlon. She competed in her first race in 2005, and since then, she never looked back.
“Over the past 21 years as a triathlete, I’ve completed about 30 sprint and Olympic distance races, 50 half Ironman distance races and 16 Ironman races,” she explained.
However, perhaps her biggest race of all was this year’s IRONMAN 140.6 World Championship in Kailua‑Kona, Hawaii, USA, where the 80-year-old became the oldest woman to ever compete.
“I knew that no one had ever completed that race over the age of 78,” she said.
But that didn’t stop the determined athlete from lacing up her shoes, and taking on one of the hardest physical endurance tests in the world.
“I challenged myself to complete an Ironman at age 79 when I raced Ironman Maryland in 2024. I did well in that race despite having a flat on the bike and having to walk some of the run course due to flooding,” she continued. “My success at that race, along with the encouragement of my coach and friends, gave me the confidence that I would be successful competing in 2025 at the age of 80 in Kona.”
The IRONMAN races are some of the most difficult organized races in the world, which require participants to finish a 2.4 mile (3.9 km) swim, a 112 mile (180 km) bike ride, and a 26.2 mile (42 km) marathon run.
Although the institution does host half-races, Natalie was determined to take on the full challenge, showing up to Kona with her friends Chris and Katy – as well as her younger daughter Amy Rousseau – ready to claim the crown.
“We are in awe of Natalie, her journey, and remarkable achievement,” said IRONMAN Vice President of Global Communications, Dan Berglund.
Starting competitive sports later in life, learning to swim at 59, and persevering through every challenge along the way, Natalie embodies the power of believing in oneself and demonstrates what is possible through resilience and determination to break through perceived barriers. - IRONMAN
The day of the race, Natalie set out early, completing the swim first, before starting the gruelling bike ride and finishing off with a full marathon.
It took her just over an hour and 45 minutes to do her swim, almost eight hours on the bike, and she completed her run in 6 hours and 40 minutes.
“I felt good during the race,” she said. “I did well with my hydration and fuelling, and paced myself well so I never ran out of energy.
“It’s always hot, humid and windy in Kona so you have to be on top of your hydration and salt intake to prevent cramping. The experience I gained from having raced in Kona 10 previous times helped quite a bit.”
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Thanks to the help from her coach – Michelle Lake of FIV3, who also showed up in Kona to support Natalie – she was able to keep up her endurance during the race, while her strength coach Eddie Frayne at Lifetime Fitness aided in improving her upper body strength so she could crush the swimming portion.
Yet the loving mother says that some of her biggest support came from the presence of her daughter Amy, saying that she was an “essential part of my success.”
“Spending time with her that week was a memory I’ll always cherish,” Natalie said.
And after nearly 17 hours of exhausting labour, Natalie finally crossed the finish line while the sky was dark and night had fallen, to tremendous applause and cheers from the gathered crowd.
Photo credit: Donald Miralle
She was awarded with a beautiful Hawaiian flower lei garland, as well as tons of IRONMAN swag for being the first place finisher for the female 80-84 age group.
“My advice to others is to work hard, be consistent, and mindful of how your body is feeling so you don’t get injured,” she said, after reflecting on her incredible experience. “You have to enjoy the everyday training, so it’s important to find an activity or sport that you enjoy so you’ll stick with it.”
And because of her tremendous performance, the IRONMAN organization is confident that Natalie could inspire many people – regardless of age – that it’s never too late to accomplish your goals (and get a world record)!
“At 80 years young, she’s shown the world that determination, heart, and hard work truly have no limit,” they said. “Her achievement captures everything IRONMAN stands for: courage, perseverance, and the belief that ‘Anything is Possible’.
“We are incredibly proud to have her as a cherished member of the IRONMAN `Ohana and know her story will continue to inspire millions around the world to realize they are capable of far more than they may have thought was possible.”
Congratulations, Natalie – you are Officially Amazing!