Steve McKenna: From Life-Changing Injury To Pro Triathlete
A moment can change a life. For Adelaide’s Steve McKenna, it was a debilitating football injury that led him to forging a new path to become one of Australia’s top pro triathletes.
It was on the football field in 2014 while playing for the Rostrevor Old Collegians (ROCS), gritting against the agonising pain of a broken leg, that Steve found a spark of clarity.
Through the pain, Steve wasn’t concerned that he’d be on the sidelines of the Australian Rules Football finals. Instead, it was the thought that he wouldn’t be running the City-Bay Fun Run that year that tugged an emotional nerve. It was a thought that he simply couldn’t ignore.
Although he holds great value in the social element of football and treasures the life-long friendships he’s formed with his team, running is Steve’s passion, and this was never clearer than in that moment of adversity.
“…it turns out breaking my leg was the best thing that ever happened to me.”
Rehabilitation & Moving Forward
The injury didn’t put a stop to Steve’s athletic goals. In fact, it inspired them. During a challenging rehabilitation which involved 14 weeks on crutches and 2 surgeries, he dived into the low impact, non-weight bearing sports of cycling and swimming.
During this time on the stationary bike and in the pool, Steve developed a healthy obsession with triathlon and set out with the support of Matty White - keen to prove himself to the South Australian pro triathlete that he had what it takes to be a champion at the sport.
A Return To Steve’s Running Roots
Steve was returning to his running roots through triathlon training – having run at a national level at the age of 12. Running had been a major part of his identity throughout his adolescence – even to the point that he would sleep in his running clothing to squeeze in a run before school.
But with competition came pressure to succeed and pre-race nerves that were physically and mentally draining in the weeks leading up to a race. Disappointed by his performance and a literal trip up which had him face planting in a steeplechase event on the track at the age of 15, Steve steered away from running.
This allowed him to rejuvenate and gain a fresh perspective by eventually taking his athletic pursuits to the football field, but little did he know at the time he’d be making a comeback to running and more specifically, triathlon when it was the right time in his life. With experience, he learned to manage his pre-race anxiety and channel his emotions into improved performance.
“Perspective is a great thing and the time away from the sport made me realise that running isn't everything, but also that I missed it more than anything.”
Challenges On Steve’s Path To Pro
By early 2015 Steve was fully committed to pursuing triathlon with ambitions to be the World Champion. Within 12 months he was approved for the long course professional triathlon licence – a critical step towards achieving his athletic goals. He certainly had the motivation, now it would be a matter of training and continuously pushing himself to reach his peak potential.
It wasn’t a smooth journey - the path towards the most rewarding goals rarely are. With a borrowed bike from coach Matty White in tow, Steve struggled in his first triathlons to gauge his pain threshold. On more than one occasion Steve had passed out during an event out of reach of the finishing line – pushing himself too far and too fast through the pain.
It was a challenge he’d been dealing with since competing as a school age runner. He pushed himself to the point of hospitalisation when attempting his first Olympic distance and first Ironman 70.3 (half Ironman-distance triathlon) in Geelong in 2016.
A Dream On Fast-Forward
With Steve having come onto the triathlon scene late in the game at the age of 23, many of his competitors had at least a decade of additional experience, having competed in triathlon races since adolescence.
Steve never let that 10 year gap in experience between himself and his competitors dishearten him - fuelling him with the desire to ‘catch up’ by packing in race after race to gain experience quickly. However, soon he’d discover that improving his performance wasn’t purely about racing, but training smart.
It was under coach Tim Reed’s guidance that Steve pressed ‘fast-forward’ on his triathlon journey, soaking in Tim’s knowledge and training strategies. In particular, Tim’s hydration tips would help ward off mental and physical fatigue on race day, accelerating Steve’s progression in the elite endurance sport. Not only was Steve building confidence, but he was learning about the intricacies of triathlon and applying this into his performance.
Steve grew resilience with every training session and race, but his absolute commitment to the sport also meant making sacrifices - winding back on his university studies in Law and Marketing and social life to pave the way for his dream.
Finding Balance
Steve is continuously working on finding balance in his life – and with a strong support network including his family, former coach and life-long friend Matty White and current coach Tim Reed – Steve’s becoming the pro athlete he wants to be.
Triathlon (particularly running) is his passion, but Steve’s family is his inspiration – supporting every step of his journey. Juggling career and family life, he moved into a new house in 2019 and with the exciting news that he’d soon be a father, he turned down an invitation to the World Championships in Daytona to focus on family.
Alongside prioritising balance in his life, Steve also faces the challenge of finding the balance it takes to train for three technical sports in one (swim, bike, run) as is the nature of triathlon.
While racing was on hold due to COVID-19, Steve concentrated on the fundamentals. He was able to train without the pressure of competing or the fatigue of travel - becoming the strongest he’d ever been but also craving his return to the starting blocks.
Recent Victories
Through a well-thought-out training plan that prioritises recovery and quality sports nutrition with research-based products like PREPD Hydration, Steve McKenna is at the peak fitness of his life.
Supported by his family, he knows when to go “full athlete mode” in his training. Steve topped the podium of GWM Ironman 70.3 (half Ironman-distance triathlon) in Melbourne of November 2022 – winning the elite race that challenged athletes with a 1.9km swim, 90km cycle and 21.1km run.
The run leg was where Steve truly flowed into his stride to reign triumphant – crossing the finish line at 3:39:12, 3 minutes ahead of 2nd placeholder Charlie Quin.
Riding on the wave of his success, Steve turned his attention to Ironman Western Australia in Brusselton 3 weeks later – a full triathlon that had been on his bucket list to not only place in (like he did the year prior), but to win.
With legs burning with effort, the Adelaide triathlete crossed the finish line at 7:50:48 after Brisbane’s Max Neumann, achieving 2nd place two years in a row. Steve’s 2022 result had shed an extraordinary 20 minutes off his 2021 race time.
Steve’s perseverance was rewarded with a outstanding improvement in his personal best, or in his own words;
“I either improved out of sight or raced poorly the year before. I think a bit of both!”.
His experience demonstrates that your fitness journey doesn’t have to be linear, perfect or without challenges - and in fact, it’s the challenges that build resilience and strengthen your determination.
The Journey Ahead & Giving Back
Steve continues to prioritise his family first and foremost, followed by racing – diverting time away from study and social life, to drive towards his ultimate goal of becoming the World Champion.
He hopes these sacrifices will be rewarded as he maximises his potential in the critical years ahead. With his legacy as four-time South Australian Triathlete of the Year, we can’t wait to see what accomplishments are down the track for Steve to inspire triathletes and everyday athletes of all levels.
Steve has shown that with persistence and patience, you can strive towards your athletic goals. As a coach, Steve hopes to give back to the triathlon community. He’s enthusiastic and open about sharing his advice and experience like the professionals that inspired and mentored him - with former coach Matty White and current coach Tim Reed (2016 Ironman 70.3 World Champion) among them.
It’s about busting the misconception that triathlon is a purely solitary sport, because behind every great triathlete is a support network that guides and encourages them to reach their potential.
What’s next on the agenda for Steve McKenna? His focus for 2023 is to compete in multiple World Championship level races, including the Professional Triathlete Organisation tour in Europe and USA, along with the Ironman 70.3 World Championships.
His upcoming races are the Sid James Victor Harbor 100 in South Australia - a triathlon spanning an epic 100km distance including a 2km swim, 80km ride and 18km run - and an Ironman 70.3 event in March.
He’s hyped to be running a training camp (4 - 5 of March) alongside Tim Reed for Victor Harbor Triathlon - giving back to the triathlon community and sharing course-specific racing advice ahead of the event on 11 - 12 March, 2023.
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Want more inspiration? Sportitude got in touch with Steve McKenna to talk about what drives him; his goals, motivation and race-day mindset that fuels his winning performance.
1. How did you get into triathlon racing?
Broken leg playing Aussie Rules Football late 2014 (14 weeks on crutches + moon boot). For rehab I was able to take the moon boot off and cycling stationary, plus swim if my feet were tied together. I didn’t know pool buoys existed at this point, so I had to learn the most efficient way to swim through the water right away. January 2015, I did my first triathlon and came 3rd, the next triathlon – I won... at this point I pulled back on uni studies and work to chase a career in this sport.
2. What’s your ultimate goal in triathlon racing?
World Champion, but I’ve already reached the initial goal I set out to achieve – make triathlon my occupation. Now that I make a living from exercising all day, I can really enjoy this lifestyle for a while and could definitely accept never becoming a World Champion, but it is what drives me along with the questions of “How fit and strong can I get?”. I won’t stop until it’s clear my time is up and age results in a plateau of my improvements.
3. What do you feel like is your greatest achievement in sport so far?
I would say an Ironman 70.3 win that meant a lot or a long standing course record that meant just as much, but when I think hard enough it’s actually that I can compete at a professional level these days and not let the pressure and nerves derail my performance. As a junior runner I had a lot of talent, but I could not perform at nationals with my anxiety and nerves taking over. Stress is not great for energy levels or performance and after a few years away from running I was able to gain some life perspective and realise that endurance racing is just a sport. The arrival of our baby girl Winifred last year took even more stress away from racing, although it’s my job, it’s fun and it should not be taken for granted.
4. How do you prepare the morning of your triathlon to manage pre-race nerves and get into the right mindset?
Remind myself it's all in the name of fun, compliment myself continuously to build up the confidence… however, jokes aside, it’s very easy to have minimal nerves if you’re confident in the work you’ve done. If I arrive at a race knowing I’m fit enough to win, then the pressure is off for me and you can race with a lot more patience. With triathlon, what you put in is what you get out, I work really hard and train with a lot of purpose in every session. I won’t race unless I’m ready to race confidently.
5. When you’re mid-triathlon and your body feels fatigued, what’s the thought that drives you to the finish line?
An ongoing joke is that Winnie (daughter) needs a new pram, if I’ve travelled all that way to race, I’m finishing and I’m getting paid for my time… aka Winnie is getting that new pram.
Thank you Steve from the Sportitude team for sharing your valuable insight and inspirational journey. We wish you the best of luck for your future endeavours!
Follow Steve’s journey on Instagram, Facebook and his website to stay updated on his athletic achievements and to share your support.
Happy training!
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