For Ketaki Agtey-Sathe, Ironman 70.3 Goa Wasn't Just About Crossing A Finish Line

Ketaki Agtey-Sathe, representing India, made big waves at the recent Ironman 70.3 challenge in Goa, finishing at #1 in the Female 45- 49 category. Clocking 5:51:05 in the race, the Mumbai resident took 3rd place among all female competitors and 48th overall. With an average speed of 5:21 minutes per kilometre, Ketaki emerged as the fastest woman runner on the course at the triathlon. In an interview with SheThePeople, she spoke about her journey in sports and how she keeps her health in check.

The fourth edition of the Ironman 70.3 on October 27 saw participants from across the world completing a 1.9-kilometre swim, 90-kilometre cycle, and 21.1-kilometre run, according to the Asian News International. The race was flagged off from Miramar Beach, about 3 kilometres from Panaji.

Ketaki Agtey-Sathe: Dedicated Training

Ketaki dedicated months to rigorously training for the 2024 Ironman Goa. "The preparation was done in a structured, phased manner for a couple of months. It covered about 10 to 12 hours of training in a week, across all three disciplines including strength training," she told SheThePeople.

Ketaki's preparation and resilience were on full display at the triathlon as she efficiently managed her physical and mental energy across all segments. "It was about being tuned in and cognisant about nutrition and hydration on the course. That was key to be able to finish strong,' she shared.

"Winning my category and performing in the manner that I did at Ironman Goa is very prestigious because I was pitting myself against international athletes across all age groups... So to stand 3rd in the open category at my age, and be the fastest runner amongst the women, it is quite commendable. So I'm very proud of myself. I'm very happy with my performance."

Finishing first in the 45-49 age category, Ketaki not only achieved a personal goal but also highlighted the impact of structured, disciplined training. She said, "Tuning into my nutrition, hydration, my training plans, and all my hard work came together on the day of the event. So it's a very proud moment for me."

Beginning Of Athletic Journey

Coming from an Air Force family, Ketaki played many sports in her school days in Bengaluru. In her adult life, her tryst with running began about 25 years ago when she moved to the US. "Being fit was the motivation behind getting into running... There has been no looking back since," she said.

"I went from getting onto a treadmill -- very tentatively with the idea of staying fit -- to running outdoors, thoroughly enjoying it, and embedding it into part of my daily non-negotiable routine. Over the years, it evolved into being part of my lifestyle," Ketaki said, adding that running has been like a cathartic release.

"I [approach] my fitness journey as a holistic experience. It not only adds value to my physical being but also helps balance me emotionally and mentally. This is a continually evolving journey that enriches me every day and teaches me life lessons in ways that are humbling, unique, and surprising."

Eye On The Prize

Ketaki forayed into triathlons in 2017. Recalling her first experience on the course, she shared, "My first triathlon will always stand out in my mind. The open water swim -- especially when swimming a distance of more than 500 metres at the time was a challenge -- was and continues to be my biggest challenge."

"I was the second-last person to come out of the water... I remember only thinking of moving one hand stroke after the other; The thought of giving up never occurred. All I knew was I had to finish the swim and attack the cycle and run leg; And of course, pray to the 'cycling gods' that I didn’t face any mechanical issues!"

Ketaki expressed that this challenge only drove her to continue working on her technique and emerge stronger the next time. "It was the most humbling and exhilarating experience. Gave me more reason to keep working on my swim technique and anxiety over open waters, in addition to the other challenges."

On Nutrition, Mental Health

Ketaki recognises that besides physical training, nutrition and mental health are also pillars of fitness that contribute to overall performance. Alongside progress in her strength, she has also grown to focus on healthy habits like balance and recovery that continually foster holistic well-being.

"Today, I am much more aware of the importance and role of nutrition and supplements, especially when one is engaged in endurance sport and is middle-aged," Ketaki said. "Nutrition is a big part of this journey and it is important to tune into yourself and understand what works best for you."

Ketaki also spoke about how rest is essential for sustaining mental wellness. "I realised that rest, recovery, and sleep are the superfoods... I have got quite regimented about my daily routine, ensuring I get at least eight hours of bedtime at night. I am particular about taking rest days from workouts."

"I do little things like concentrating on my meals and enjoying my food without the distractions of a laptop or a book, spending 10 minutes in the morning before logging into work- lying down on the hard floor shutting my eyes and having calming music play in the background. I take a moment at night to think about all that I am grateful for and the one thing that put a smile on my face that day. I go over some affirmations in my mind whenever I feel like I am overwhelmed."

Committed to her career in communications and her role as a mother-of-two, Ketaki balanced her demanding schedule with her unwavering dedication to training for the triathlon. "The idea is to be disciplined and focused on your training to be able to prepare for an event like this," she expressed.

"Juggling all aspects of life has not been easy but would not have been possible without the wholehearted support, encouragement, and understanding from my family at every step of the way. They have not only adjusted to my rhythms but also been excited for me, shared in my anxieties, pulled me up, given me strength and encouraged me to go on when I’ve been at my lowest."

Ketaki's family is also fully involved in supporting her routine and fueling her with encouragement. "[My family has] helped me stay on track and reinforced the need for a break and rest when I’ve been caught up in the moment," she shared, reflecting on a balance between her goals and commitments.