On a sun-drenched Saturday in Kailua-Kona, Hawaii, the Ironman World Championship witnessed a feat that will echo through the annals of endurance sport: 80-year-old Natalie Grabow, a grandmother from Mountain Lakes, New Jersey, became the oldest woman ever to cross the finish line of the iconic triathlon. Her journey wasn’t just about the clock—though she did stop it at a remarkable 16 hours, 45 minutes, and 26 seconds, well within the grueling 17-hour cutoff. This was about redefining what’s possible at any age and inspiring a global community to keep moving, no matter the years behind them.
Grabow’s story is extraordinary not just for her age but for her unconventional path to the pinnacle of triathlon. She learned to swim at 59, long after most athletes have established their foundational skills. As she recounted to NPR, “It was a big hurdle I had to overcome.” But overcome she did, and then some. Her first foray into triathlon began with a sprint distance at age 60, and she steadily progressed—tackling half Ironmans, then full-distance events, and ultimately qualifying for Kona after winning her age group at Ironman Maryland.
The Ironman World Championship is a relentless test: a 2.4-mile swim in the choppy Pacific, a 112-mile bike ride through the heat and windswept lava fields, and a marathon run with over 1,000 feet of climbing. On October 11, 2025, Grabow faced rough waves, intense humidity, and even a minor hamstring injury. “Swimming in the choppy water was the hardest part,” she shared with The Post. “It’s always a contact sport. You’re always getting hit in the head, and my goggles were kinda getting knocked off.” She even swallowed salt water, but her trademark grit kept her moving forward.
Out on the course, Grabow was the only entrant in the women’s 80-84 age group, but her journey was anything but solitary. Cheered on by her daughter Amy and coach Michelle Lake, she was buoyed by a chorus of supporters. Lake, who has guided Grabow through countless training blocks, said, “Natalie is the definition of grit and gratitude—grateful to make it to the start line, grateful to get to do something she loves every day, and grateful to inspire so many others. And she’s truly gritty.”
Her finish wasn’t without drama. As she approached the end, Grabow stumbled and fell, but true to form, she got right back up and pressed on, crossing the finish line to a raucous crowd chanting her name. The first to greet her? Cherie Gruenfeld, the previous record-holder, who completed the race at age 78 in 2022. The camaraderie and mutual respect among these pioneering women was palpable.
Grabow’s path to this moment was paved with discipline, adaptability, and a relentless commitment to consistency. She’s competed in 10 previous Ironman World Championships in Kona, building up a base of aerobic strength and mental toughness. Her training routine, tailored to her age, focuses on swimming for technique and endurance, long but manageable bike rides, and moderate weekly running mileage—about 30 kilometers split over several days. “The cross-training aspect of triathlon appealed to me, and this type of training reduced getting injured,” she explained, reflecting on her earlier years as a runner plagued by injuries.
Strength and mobility work are mainstays in Grabow’s regimen. She incorporates core and leg strength exercises, balance drills, and functional movements to support her joints and posture. Stretching, foam rolling, and gentle yoga help her stay limber and reduce injury risk. “At my age, I have to listen to my body,” she advised. “You never know what your body is going to do. It’s a matter of really constantly evaluating how you feel and what you need; what nutrition you need.”
Nutrition and recovery are equally critical. Grabow maintains a balanced diet with plenty of vegetables, proteins, and dairy. She’s mindful of hydration and electrolyte balance, especially in the Hawaiian heat. During the race, she fueled with energy gels and carbohydrate-rich snacks to stave off fatigue. Post-race, she didn’t deny herself simple pleasures—her first meal was a chicken wrap, followed by a bagel with lox and cream cheese the next morning as she recovered in bed.
But perhaps her greatest asset is her mindset. “I’m never close to giving up,” Grabow told The Post. “I love the feeling of working hard and accomplishing a goal.” She credits her longevity in the sport to a philosophy of incremental progress and adaptability. “You just have to enjoy the day to day,” she said. “Day-to-day training is what I love the most.”
Her coach, Michelle Lake, emphasized, “She doesn’t miss workouts.” Grabow’s approach is less about intensity and more about showing up, day after day, adjusting as needed, and never losing sight of the joy in movement. This consistency, coupled with her willingness to listen to her body and scale back when necessary, has kept her healthy and competitive well into her eighth decade.
Grabow’s accomplishment is not just a personal milestone; it’s a beacon for others. She’s quick to encourage people of all ages to “keep moving.” Whether it’s pickleball, dancing, or triathlon, she believes the key to staying fit in old age is simple: “Be consistent with it.” She also acknowledges the changing landscape for women in sports. Growing up, she didn’t have the same athletic opportunities as young women today, but she’s making up for lost time—and then some.
Looking ahead, Grabow isn’t slowing down. She’s already eyeing future races, including two half Ironmans—Eagleman and Musselman—in 2026. And while she jokes about matching Madonna Buder’s world record as the oldest woman ever to finish any Ironman race at 82, she’s content to savor each day. “You can’t say how you’re gonna feel at 82 when you’re 80,” she quipped. “You just have to enjoy the journey.”
As the sun set over Kona and the cheers faded, Natalie Grabow’s legacy was sealed—not just as the oldest woman to finish the Ironman World Championship, but as proof that age truly is just a number. Her journey, marked by resilience, gratitude, and a relentless spirit, will inspire athletes for generations to come.
