Lisa Perterer hugging Kat Matthews, Solveig Lovseth, and Laura Philipp at the 2025 IRONMAN World Championship. Photo: Sean Haffey/Getty Images for IRONMAN

Well, that was a race!

If you tuned in live to watch the IRONMAN World Championship (women’s edition) over the weekend, you were treated to a fiery, magical, brutal spectacle that only Kona can provide.

Like any championship race, there were spectacular performances, heartbreaking meltdowns, and a few surprises. (Kudos to my husband, Matt, for a great race prediction, picking Solveig Løvseth, the new IM World Champion!)

But if you’re a mere mortal, with no plans to compete on triathlon’s biggest stage, you might be wondering what any of this has to do with you... I mean, it’s fun to watch professional athletes compete, but how does that relate to the average age-grouper?

Because there’s a lot to learn by watching the best in the sport compete.

Not the necessarily the what (the watts, the splits, and the paces) but the why and the how. Instead of focusing on the fancy bikes and super shoes, let’s take a look at whythese athletes do the things they do.

Before big IRONMAN races, our coaches give us homework. They ask us to watch the race, study the pros, and pick out a few things that we learned. This includes things we should emulate, and things we shouldn't…

So that’s what we’re doing today!

Whether you have plans to do an IRONMAN or a 70.3 in the future, or even a sprint or Olympic, watching the pros compete can provide valuable insights for your next race.

*Note: The IM broadcast follows the race leaders, so a lot of these insights will reference what we could see (the ladies who were at the front of the race for most of the day) Lucy Charles-Barclay and Taylor Knibb. Even though neither athlete finished, that doesn’t mean there aren’t valuable lessons to learn from what they were able to do on course.

1. Kat’s helmet mishap

Kat Matthews had a great idea. She put a bucket of ice inside her aero helmet prior to the swim, in the hopes that it would be nice and cool when she got on the bike. But you know what they say about best laid plans…

When she got to transition, the ice had partially melted, creating a massive block that was stuck inside her helmet. Now, for an age-grouper, the loss of seconds might not mean much, but for a pro who’s trying to stay with a pack on the bike, it’s a much bigger issue.

But she didn’t get flustered. She didn’t freak out. She calmly worked to remove the icy obstacle and got on her way.

Lesson #1- Sometimes things go wrong during a race, especially one as long as an IRONMAN. You can pretty much guarantee something won’t go as planned during the course of a 10-17 hour event. The key is staying calm and not becoming emotional. Stick to the facts, make a plan to resolve the issue, and move on.

2. Taylor putting on socks in T1

Taylor Knibb riding her multi-colored bike through the lava fields of Kona. Photo: Ezra Shaw/Getty Images for IRONMAN

There’s a piece of advice people give to new triathletes that always annoys me. “Don’t wear any socks for a faster transition!” The thing is that’s only really applicable to short-distance triathlons where you’re not running a half marathon or marathon off the bike. (Even then, I’m still wearing socks for a sprint or Olympic.)

These days, with the advent of carbon-plated super shoes, running sockless isn’t the best plan, unless you’re ok with ripping skin off the bottom of your bloodied feet. Some athletes will put socks on in T1, while others will wait until T2. I do the same thing as Taylor, where I put on socks in T1.

Lesson #2- Do what you need to do to set yourself up for success. Especially during an IRONMAN, think about making good decisions in transition that will set you up well for the rest of the race. If you like running in socks, and you will run a better 5K/10K/half marathon for it, then put them on.

3. Taylor stopping at special needs

Taylor Knibb riding her multi-colored bike through the lava fields of Kona. Photo: Ezra Shaw/Getty Images for IRONMAN

Another great thing Taylor did was stop at special needs on the bike. During an IRONMAN, special needs is located around the halfway point on the bike and the run. So around mile 50ish, Taylor stopped to get what she needed from her special needs bag. In this bag, you can have ready-made carb bottles, extra gels, salt, ect. During an IRONMAN, I always used to keep an extra spare tube and CO2. It’s really whatever you might need for the rest of the 112-mile bike ride that you can’t get at an aid station.

I’m not sure I’ve seen a race leader ever do that before, and it was awesome. The dynamics of the pro race are different than for age-groupers, so for Taylor to be confident enough in her abilities to stop and get what she needed to perform her best shows trust in her race plan.

Lesson #3- Create a plan for your race and stick to it. Don’t get caught up with what other athletes are doing. It’s good to be flexible on the day as conditions change or obstacles arise, but be confident in your race plan and race your own race.

How to Pack Gear Bags for an Ironman Triathlon

4. Slow down at aid stations

This is something not all of the pros did well… And honestly it happens at every IRONMAN and 70.3. People go flying through aid stations at 20+ mph and drop water bottles that go flying all over the place.

Luckily, the pros are going through solo. But for age-groupers, it’s a lot more dangerous, because we’re riding around a lot of other athletes. I know athletes who have hit bottles and their day is done because they crash and break something, either on their bike or themselves…

Lesson #4- Slow down when you go through aid stations. You aren’t the only athlete on course. Ride responsibly, signal your intentions, and be smart. Also, practice grabbing a bottle with your right hand at the end of a training session so you’re confident you can do it during a race.

5. Lucy gets a bike penalty

Unfortunately, Lucy received a 1:00 penalty for “unintentional littering” (dumb rule) on the bike. Did she freak out and throw a temper tantrum? No. Did she flail her arms around and cry? No. Did she argue with the referee and call him names? No.

All smiles for Lucy Charles-Barclay. Photo: Donald Miralle for IRONMAN

While in the penalty tent, she stayed calm, filled up her hydration system with water, and cooled herself off. Then, she got on with it. That’s how you serve a penalty.

Lesson #5- Getting a penalty doesn’t mean the end of your race. Stay calm, don’t overreact, and don’t argue with the referee. Use your time in the penalty tent wisely. Then, let it go and continue on with the rest of your race.

Drafting 101: What NOT to Do During a Triathlon

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6. Lucy stopping to adjust her shoelace on the run

Taylor and Lucy run side by side on the Queen Ka’ahumanu Highway. Photo: Donald Miralle for IRONMAN

This was a small detail you might not have even noticed on the live feed. Toward the start of the run, Lucy stopped briefly to adjust her shoelaces. A few strides later, she stopped to adjust them again.

Two things were likely happening. She either put her shoelaces in too tight and didn’t practice in them pre-race (unlikely) or her feet swelled a bit during the race (more likely). Either way, she stopped for a second to adjust something to make sure she was comfortable for the rest of the marathon.

Lesson #6- If something is bothering you, stop and deal with it right away. This is especially important during an IRONMAN. Whether you feel a cramp coming on, mild stomach discomfort, or high heart rate, continuing on simply hoping it will get better is a poor strategy. It rarely does. Deal with the issue and get back to work.

7. Walking aid stations

I’ve said this before, and I will say it again. Walking during the run isn’t weakness; it’s a winning strategy. “Whatever you do, don’t walk!” is old-school, macho, BS.

Here’s the truth: Taking short, strategic walk breaks (30-60 seconds) helps you run farther, faster, for longer.

The best advice I received from my own coach is not to view walking as a failure to run, but as an opportunity to reset and ensure you can run better, stronger, and for longer. Especially during a race as hot as Kona, walking aid stations becomes a necessity, as do things like using a cooling headband, pouring water over your body on the bike, putting ice in your kit, and holding ice in your hands as you run.

Once you overheat, you’re done, and it happens faster than you think. Your body will shut it down to save you from yourself.

Lesson #7- Walk before you need to walk. Be strategic. Think about walking during the run as a reset break, not a power walk. The goal isn’t to walk as fast as possible in an attempt to minimize the slower pace. The purpose is to reset form, lower heart rate, cool yourself, and take in nutrition so you can run better.

The Smart Runner's Secret Weapon: Walking

8. What you do on the bike will show up on the run

Photo: Sean Haffey/Getty Images for IRONMAN

What’s one of the biggest mistakes age-groupers make during a triathlon (that pros sometimes do as well)? Overbike. It’s easy to do, because you’re tapered and you feel great, so let’s crush the bike! Um, are you forgetting something? You still have to run, my friend.

For the pros, the dynamics of the race are a bit different on the bike, as they need to follow the moves of other athletes, stay connected to a group, ect. But the bottom line is the same for all athletes, regardless of ability. If you burn too many matches on the bike, you won’t be able to run to your potential, you will probably walk more than you run, and you might not finish the race at all.

Lesson #8- Your body can only operate at a high intensity for so long. Use those minutes wisely to help you have the best race possible. In very hot and humid conditions, that might mean holding back a bit on the bike and saving some of those heartbeats for the run.

9. Solveig shows good sportsmanship

Solveig Løvseth, the 2025 IRONMAN World Champion. Photo: Ezra Shaw/Getty Images for IRONMAN

One of the saddest moments during the race happened when Lucy’s husband found her walking on course, gave her a hug, and tried to convince her she was in no shape to continue. The next saddest moment happened when Taylor stumbled and wobbled through aid stations just two miles from the finish line before sitting on the ground, unable to continue.

Meanwhile, Solveig Løvseth, was back there in third place, just plugging along. She was focused on her own effort, didn’t get distracted, and kept moving forward. But when she caught up to Taylor sitting on the side of the road, and eventually passed her, she took a moment to slow down and ask if she was ok.

You can be a competitor and a good person at the same time.

Lesson #9- A race is one day, one moment. It’s over and done with before you know it. More important is how you choose to live your life, the principles you live by, and how you treat others.

When you reflect on your race, what will you be most proud of? Remember, you aren’t the only athlete who’s been working for months and years for a specific race. Be kind.

10. Kat and Laura never give up

Kat Matthews coming in second place and securing the new run course record. Photo: Ezra Shaw/Getty Images for IRONMAN

One of the most exciting parts of the race was watching Kat Matthews deliver the most incredible run to make up a significant deficit on the bike. I’m still not quite sure how she did it, but every time you saw her on camera, her form never faltered. She was laser focused, and it looked like she was in complete control, despite the brutal conditions.

When Kat and Laura Phillips were trailing on the bike, it would’ve been easy for both ladies to get frustrated, ease up, and just call it a day when the odds weren’t overwhelmingly in their favor that they’d end up anywhere near the podium.

But in a race as long as IRONMAN, anything can happen.

What happened is Kat never stopped pushing, ran her way into second place (Laura 3rd), and set a new run course record of 2:47:23. And Kat’s smile at the finish line as she hugged Solveig was everything.

Lesson #10- In a race, anything can happen. Don’t stop pushing. Never give up. No matter what happens, keep going until you reach the finish line.

We have one more IRONMAN World Championship-themed post this week. Coming on Thursday are some of the most iconic images from the race, and the cool stories that accompany them. Stay tuned…

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