American Natalie Grabow finishes the women’s Ironman World Championship race Saturday in Kailua-Kona, Hawaii. The 80-year-old became the oldest woman to take part in the grueling triathlon competition.
Ezra Shaw/Getty Images for Ironman
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For most of her life, Natalie Grabow could not swim. At 59, she decided to change that so she could take on an even bigger challenge.
“It was a big obstacle that I had to overcome,” Grabow told NPR via email, “in order to do a triathlon.”
Grabow is now hailed as an inspiration. Not only did she learn to swim and then compete in a triathlon, but the 80-year-old grandmother just became the oldest woman to complete the grueling Ironman World Championship in Kailua-Kona, Hawaii.
“Absolutely incredible,” the AP announcer said as Grabow crossed the finish line to loud cheers and a crowd chanting his first name.
Grabow, who lives in Mountain Lakes, New Jersey, dove into the ocean waters of Kailua Bay Saturday morning. She swam 2.4 miles, then hopped on her bike to ride 112 miles on a highway winding through lava fields and notorious coastal crosswinds. She then ran the 26.2-mile road course — the length of a marathon — where the steep sections contribute to an elevation gain of more than 1,000 feet. She completed the unforgiving course well before the race’s 5 p.m. cutoff time, at 4:45:26 p.m., on a day when more than 60 other athletes among more than 1,600 failed to finish.
“I’m so happy and grateful to still be able to run in this sport at my age,” says Grabow when asked what motivates her. “Triathlon makes me feel mentally and physically strong, and it satisfies my competitive spirit.”
Grabow — who swims at her local YMCA, rides an indoor exercise bike and often runs on a high school outdoor track — was the only participant in the 80-84 age group at the women’s championship in Hawaii. During the race, she was supported by her daughter, Amy, and her coach, Michelle Lake of Fiv3 Racing.
“Natalie is the definition of courage and gratitude,” Lake told NPR via text message. “Grateful to have made it to the starting line, grateful to be able to do something she loves every day, and grateful to inspire so many others. And she is truly brave.”
An aerial view shows triathletes cycling through lava fields during the Ironman World Championship on Saturday.
Ezra Shaw/Getty Images for Ironman
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When Grabow crossed the finish line, the first person to greet her was the woman whose record she had just broken. Cherie Gruenfeld, who hugged Grabow, had become the oldest woman to complete the same race in 2022, at the age of 78.
The oldest person to complete the prestigious competition is Japanese athlete Hiromu Inada, who was 85 when he ran in 2018.
For Grabow, her achievement puts an exclamation point on a 20-year process that has seen her rack up victories in shorter 70.3-mile Ironman events, known as half-Ironmans, in recent years.
“In 2005, the same year I turned 60, I started learning to swim,” says Grabow. Later that year, she competed in a sprint triathlon, one of the shortest triathlon distances. But in 2006, she came to Kona to try her luck on the full-distance Ironman course.
“It was his 11th Ironman World Championships in Kona,” Lake says.
Athletes race in the third and final part of the 2025 Ironman World Championship.
Ezra Shaw/Getty Images for Ironman
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In previous interviews, Grabow has explained that girls and women didn’t have many options when it came to sports when she was growing up. During her career as a software engineer, she became a dedicated runner. But she often suffered setbacks due to injuries.
“The cross-training aspect of triathlon appealed to me, and this type of training reduced injuries,” says Grabow. “Seeing my running friends take up triathlon motivated me to try for both the challenge and the fun.”
It also meant learning to swim. Grabow says it hasn’t been easy, but she adds, “If you’re motivated and willing to work hard, it’s never too late to take on a new challenge.”
When asked if she has any advice for prospective athletes, Grabow says, “My advice to others is to listen to your body, take time off when you need it, and most importantly, just enjoy the journey. Daily training is what I love the most.
She will now take some time off before returning to training, to start preparing for next year’s races.
“I’ve already signed up to do two 70.3 (half-Ironman) races in 2026: Eagleman in June and Musselman in July,” Grabow said, adding that she was looking for at least one more race to add in the first half.
