Dr. Candace Brown
Updated July 15, 2026 08:44AM
The start line of the Ironman World Championship in Kona is a fascinating display of human emotion. Looking around, you will see differences in the way triathletes meet the moment: some are laughing or crying with strangers who will become friends over the next few hours of swim-bike-run. Some are closing their eyes, taking the moment for introspection. Some look off into the water, contemplating the years it took to get to the Super Bowl of triathlon
But what does it actually take to get there? I’m not talking about the elite fitness required to qualify for Kona – I’m talking about the driving force that keeps women motivated to become one of the best triathletes in the world. My colleagues and I recently published a study in the European Society of Medicine, looking at 83 female Kona competitors from the 2023 race to better understand the psychology of endurance
Our findings revealed a fascinating shift: as women in triathlon grow older, their core motivation evolves. Their drive transitioned from an external focus toward one centered on internal and aspirational growth. Understanding this evolution isn’t just about knowing what makes women in triathlon tick – it’s a key for all triathletes looking to build the resilience and joy necessary for lifelong athletic longevity and deep personal fulfillment
The four pillars of the psychology of motivation
To understand the psychology of motivation, we consider the four pillars used for this study: physical health, social, achievement, and psychological motives. Within these pillars are specialized concepts like weight control, sense of affiliation, competing with others, and meaning of life. These are considerations for all triathletes, even for Kona qualifiers whose reasons for doing the sport may span from body and ego goals to finding connection with others
The great diversity of sport gives room for autonomy in who we are. Research shows that people are more likely to be physically active when their needs are valued and supported. They’re also likely to maintain that exercise motivation even when faced with aging‑related physiological changes that can affect their sporting behaviors
What motivates women in triathlon: Nature over numbers
In our study, there were several concepts that were significant in understanding the motivations of women in triathlon. The most compelling motive was “a sense of belonging to nature,” for all of women 50 and older. But it was not a motivating factor for 38% of women aged 49 years and younger
Emerging research work shows that in certain spaces, exposure to nature increases vitality and can increase satisfaction of the self-determinant motivational needs of autonomy, relatedness, and competence
A sense of self-worth
Other concepts had noticeable differences between the age groups. For example, all the older women felt that “improve self-worth” was a reason for racing, whereas it was not a strong reason for 28% of the younger women
Those who have a healthy mindset as they age are likely to be self-compassionate. Being self-compassionate opens the ability to accept change during aging, whether physiological, biological, or psychological. Older women in triathlon likely anticipate aging-related challenges while in practice, preparation, and participation in a race
Weight loss carries no weight
The lowest-rated motivating factor – declined by more than half of all the participants in the study – was “to reduce my weight.”
Most people would read that and think, Of course not, because most of the women who are racing at Kona are already normal or underweight. They’re not going to be motivated to lose more weight. However, we did not have a conversation with the participants for this study, and we did not collect their weight/height, so, we will not state this as a reason why. What we will verify is that these elite triathletes are like other women triathletes studied in previous research, who were, by BMI standards, overweight – and weight reduction was one of the lowest motivating factors for them, too. This seems to be a theme among triathlete women: Weight is not a motivator, but physical health is.
Harnessing the Kona spirit: Key lessons for every triathlete
The journey to Kona is one that demonstrates longevity in the preparation and the endurance for the execution. To achieve their goal of racing in the Ironman World Championship, these triathletes were motivated by varying factors that supported their choice, connection, and capability to race
This holistic view of motivation is what can help a triathlete stay focused when the race day seems so far away, when the brick workouts literally make your legs feel like bricks, or when other aspects of your life take a back seat
The motivation does not happen just by checking boxes during the process, and your driving force may change over time. This is why having a mantra (or several) to serve as a guiding light is helpful. It can remind you of who you are. It can prevent you from feeling burnt out before the race. It may also be what keeps you racing into your 50s, 60s, and beyond
If you are feeling run down by data and PR chases, try these training mental shifts to discover your new
- Twice a month, do a run or ride entirely by feel, focusing purely on the environment instead of your watch or power meter.
- Consider joining a group swim or local club ride specifically for the coffee and conversation afterward, not the pace.
- Reward yourself when you achieve a new goal within the preparation process.
- Reflect on how triathlon fits into your value system. This may change, but knowing your priorities in life can make a difference in how you approach your training – no matter what age you are.
