Menno Koolhaas
pro triathlete & 5th at IM World Championship Kona Hawaii 24
Menno Koolhaas, a leading Dutch triathlete, first made waves by setting the course record at Challenge Almere-Amsterdam in 2023, claiming the European Long Distance Championship title. Now a dominant force in long-distance racing, he secured top-five finishes at both the 2024 Ironman World Championship in Hawaii and the Ironman European Championship in Frankfurt, solidifying his status as one of the sport’s elite.
What was the “lightbulb moment” that drew you into triathlon, and how has your enthusiasm for this multi-sport challenge developed over time?
I started triathlon very early, at the age of 9. This was because of my father and one of his colleagues. It started as a bit of fun, but after performing well in a few races, it started to sink in. That eventually led to the sport I now practice daily—and still enjoy immensely.
If your workout playlist were the soundtrack to your triathlon career, what song would best describe it—and why?
There’s a Dutch song called Bloed, Zweet en Trainen (“Blood, Sweat, and Training”), and what I’d like to add to that is that it really was blood, sweat, and training at times to even get close to success.
What’s the most humorous or surprising moment you’ve ever had in a swim, bike, or run segment of a triathlon?
The most surprising moment in my triathlon career was when I suddenly managed to ride along with the big guys in Hawaii. I hadn’t expected that beforehand, and it gave me a real what the hell is happening here moment.
Do you have any strange pre-race ritual that gets you hyped before a triathlon?
Before a race, I always slap my chest, arms, and legs hard with my hands and then squat down briefly. Only then can I start the race..
When every stroke, pedal, or step feels like a battle, what’s your secret trick or mantra for persisting with the race?
If a race isn’t going well—no matter the discipline—I always remind myself: never, ever give up. I’ve had so many moments where things weren’t working, and then suddenly, everything clicked again. That’s just normal in races. I always think: If I’m feeling pain or struggling, then the people around me must be feeling it too.
If you could travel back in time and give your younger self one piece of advice for participating in your very first triathlon, what would it be?
Enjoy the race more. And appreciate the entire process you’ve gone through. No matter what happens, you should be proud of yourself.
How does being part of the GONNA family fuel your triathlon training and race-day mindset?
When I take a GONNA caffeine boost, I know I can attack the training or race. My body is switched on, and I’m ready to destroy everyone.
What’s one thing that you would like to change within the Sport?
What I’d really like to change is the publicity around triathlon, so that more attention goes to the sport and the professional athletes who dedicate their lives to it. Internationally, the sport is growing, but in the Netherlands, it’s still lagging a bit behind.
What’s a product you would really like us to develop?
A great sports energy drink for training should have the right taste, the right amount of carbs, and be easy to digest.
What’s one surprise or secret tip you’d offer to someone training for their very first triathlon?
Most importantly: don’t start too fast. Triathlon is about endurance, not short bursts of speed—no matter how short the distance is. And never underestimate it. Triathlon is not for dummies.
Races
This year Menno will be competing at the following races
6 April 2025
T100 Singapore
The T100 Singapore is an elite ultra-endurance race held in the heart of the city, featuring a grueling 100km distance across urban landscapes and challenging terrains. As part of the T100 Triathlon World Tour, it attracts top athletes pushing the limits of speed and endurance in a high-stakes competition.
14 June 2025
T100 Vancouver
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6 July 2025
Challenge Roth
Challenge Roth is a legendary triathlon, celebrated for its world-class athletes, record-breaking performances, and unmatched atmosphere. It’s a pinnacle event in the sport and a must-race for triathletes worldwide.
