Ken Downer's Triathlon Journey

Ken Downer, author of Self-Coached to Kona, pauses for a water break in Iowa during his 64-day bicycle ride across the United States.

I swam backstroke at “B” meets in middle school and ran as an alternate on the high school cross country team.  Pretty average.

In 1983 my brother and I biked across the United States (64 days going west to east). This is me hydrating in Iowa.

Ken Downer, author of Self-Coached to Kona, at a combat outpost near the border with Iran

I joined the army and served on active duty as an infantryman for 26 years.  At one remote outpost I commanded in the desert I kept fit by riding an old spin bike in a tent.

My first multi-sport race was a duathlon (run/bike/run) in 1998.  Sprints and Olympic-distance triathlon soon followed. 

Ken Downer, author of Self-Coached to Kona, crossing the finish line of his first full Ironman race in Louisville, Kentucky, in 2011

My first attempt at a half-ironman race was 2006 in Virginia; it was hard, but I loved it!  More halves followed.

In 2011 a friend challenged me to do a full; I chose Louisville because of the down-river swim.  It was hot and hard, and I walked one minute every mile in the marathon, but I finished.

An example chart used by Ken Downer, author of Self-Coached to Kona, to track his training progress during Ironman triathlon training.

I raced a total of six full or half-Iron races before retiring from the military.  Bike commuting to work and swims at the local YMCA at 0430 hours were the norm.

Since that first full Ironman I started making detailed race reports and tracking my efforts, focusing on lessons-learned to steadily improve my training and racing.

Ken Downer, author of Self-Coached to Kona, at the Kona finish line in 2019, 2022, and 2024

Gradually I moved up on the results list; at Lake Placid in 2019 I fought through leg cramps to take 2nd in my age group and claim my first Kona qualification.  I was ecstatic!

I’ve raced Kona three times now, most recently in 2024, finishing a personal best of 40th in the world in my age group, and 6th American across the line.

Ken Downer, author of Self-Coached to Kona, with members of his running group on a cold winter run

I’m still actively racing. This year I’m doing several 70.3s including the Ironman 70.3 World Championships in Nice, France. 

Some of my favorite training moments come when I join my friends in the local triathlon club I’m leading, or on a long club run, even when it's well below freezing. You can follow my adventures on Instagram.

Instagram

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Race History: Half and Full Ironman Distance


2006
Kinetic Half Iron (Virginia)

2011
Kinetic Half Iron
Ironman Louisville

2012
Kinetic Half Iron
Ironman Louisville
Ironman Florida
USAT All-American, Honorable Mention

2013
Kinetic Half Iron

2014
Ironman Texas
Ironman Maryland
USAT All-American
Ironman All-World Athlete, Silver (top 5%)

2018
Ironman 70.3 Wisconsin
Chisago Half Iron (1st in AG)
Ironman Wisconsin
Ironman All-World Athlete, Silver

2019
Ironman Lake Placid (2nd in AG, World Championship Qual.)
Ironman Wisconsin
Ironman Hawaii World Championships
USAT All-American
Ironman All-World Athlete, Gold (top 2%)

2021
Chisago Half Iron (1st in AG)
Ironman Tulsa (World Championship Qual.)
Ironman Wisconsin
USAT All-American
Ironman All-World Athlete, Silver

2022
Chisago Half Iron (1st in AG)
Ironman Tulsa
Ironman Hawaii World Championships
Ironman All-World Athlete, Silver

2023
Ironman 70.3 Chattanooga
Chisago Half Iron (2nd in AG)
Ironman 70.3 Steelhead
Ironman 70.3 Michigan (5th in Age Group)
USAT All-American
Ironman All-World Athlete, Silver

2024
Ironman 70.3 Chattanooga
Ironman Lake Placid (World Championship Qual)
Ironman Hawaii World Championships (40th in AG, 6th American)
USAT All-American
Ironman All-World Athlete, Gold (top 2%)

2025
Ironman 70.3 Chattanooga
Ironman 70.3 Louisville (3d in AG, World Championship Qual.)
Ironman 70.3 Madison (1st in AG, World Championship Qual.)
USAT All-American
Ironman All-World Athlete, Silver

2026 (Scheduled…)
Ironman 70.3 Omaha (1st in AG, 2026 World Championship Qual.)
Ironman 70.3 Muncie (5th in AG, 2027 World Championship Qual.)
Chisago Half Iron
Ironman 70.3 World Championships, Nice, France

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