“Person of Determination”: Triathlete, Trailblazer, Sam Holness
Written by Caragh McMurtry. Subheadings added by the Neurodiverse Sport team to support readability.
The is the third official post on the Neurodiverse Sport blog—and what a joy it is to write. Sam Holness is not just an athlete, he’s a force. In 2022, Sam became the first openly autistic athlete to compete in the Ironman World Championships in Kona, Hawaii. But it’s not just his sporting accomplishments that impress—it’s his mindset, his support network, and his refusal to be limited by others’ expectations. When I met Sam and his dad Tony in Richmond Park, it was clear that this was more than just a family dedicated to high performance—it was a masterclass in belief, adaptation, and quiet revolution. From 20k ergos to four-hour turbo trainer sessions, Sam trains harder than most elite athletes I’ve met. And yet, he’s so often underestimated. That’s why this blog exists—to help reframe those narratives and show what happens when neurodivergent athletes get the support they deserve.
Sam Holness, Iron Man World Championships Competitor
Defying Expectations
Sam Holness is a triathlete—and not just any triathlete. In October 2022, Sam became the first openly autistic athlete to compete in the Ironman World Championships in Kona, Hawaii, finishing the race in an extraordinary 13 hours and 5 minutes. Not only did he break a Guinness World Record, but he also challenged the assumptions of what autistic individuals can achieve in mainstream sport.
Sam is autistic with higher support needs, particularly around communication and social interaction. But with the right support and strategies—especially from his father Tony and mother Marylin—Sam is not just participating in sport, he’s excelling at the very highest level.
Training, Talk, and 20k Ergos
When I met Sam and his dad in Richmond Park—just five minutes from their home—we spoke for hours over coffee. It was hard to wrap up the conversation; there was so much to learn from them both.
Sam was a little reserved at first, but warmed up quickly—especially when he found out I’d been a rower. He trains on the rowing machine regularly and casually told me that a 20k ergo is a standard session for him. For the record: that’s elite. He also loves swimming, and showed me a video of himself lining up for the swim leg at Kona, complete with cinematic music and full Ironman drama. He was in his element.
Performance, Challenges, and Mindset
Like many autistic people, Sam faces challenges that have nothing to do with his physical ability. He and his father have worked tirelessly to manage attention differences and build routines that support his success. His current obstacle is managing gastrointestinal issues linked to IBS—a common co-occurring condition in autism—but even that feels like a temporary hurdle.
For me, this is what a high-performance mindset looks like: facing barriers head-on with patience, adaptability, and belief.
Sam Holness, “Autism is my Superpower”
Reframing the Real Problem
What’s important to remember is this: Sam is navigating a world not built with him in mind. The challenge isn’t Sam—it’s the systems, assumptions, and environments that don’t yet flex enough to include people like him.
Thankfully, Sam has a team behind him who do things differently. With unwavering belief and support from Tony and Marylin, Sam has not just overcome barriers—he’s rewritten them.
The Power of Adaptation
Sam’s success is rooted in three things: understanding, communication, and adaptation. His parents have always been willing to think outside the box and try new approaches. That openness has enabled Sam not just to take part, but to thrive.
I’ve often seen autistic children discouraged from sport with phrases like, “they don’t like…” or “they can’t…”. But how much of that is based on genuine understanding—and how much is based on limited, often stereotyped experiences?
Sam’s story challenges those assumptions. He didn’t enjoy team games like football at school. But once he discovered sport at university—where he earned a 2:1 degree, by the way—he found endurance training and fell in love. These days, he’s perfectly happy spending four hours on the turbo trainer, pushing himself hard while watching his favourite films in what he calls his ‘pain cave’.
Cycling in a peloton might be overwhelming? No problem—there’s no drafting in Ironman. Training might be dull without stimulation? Easy—Sam uses films to stay engaged. These aren’t compromises; they’re smart adaptations.
Sam Holness, “Person of Determination”
It's Not Sport We Dislike – It's the Environment
Too many autistic or neurodivergent people are put off sport simply because the environment hasn’t been designed for them. That doesn’t mean they don’t want to move, compete, or achieve. It means the way they are invited to participate doesn’t match their needs.
This issue extends far beyond sport. Just 21.7% of autistic adults are in employment—a statistic that reflects structural exclusion, not lack of potential.
Sam is living proof that with the right support, communication, and belief, a person with autism can not only participate in society, but thrive in it—not just doing great things “for an autistic person,” but doing great things, full stop.
“People of Determination”
Sam’s dad, Tony, prefers not to focus on the term “autism.” Instead, he sees Sam as a Person of Determination—someone who overcomes adversity, thrives through focus, and never gives up. I love that phrase. It feels like part of the neurodiversity movement—which reframes difference not as a deficit, but as something valuable, even exceptional.
It’s a shift we need more of. And it's exactly why I’m writing this blog: to help neurodivergent athletes rewrite the narratives that have been written for them—often without their input.
So let me leave you with these final thoughts...
Final Thoughts
If someone needs adaptations to succeed—and they receive them—are they still disabled?
If those adaptations aren’t made, are we the ones doing the disabling?
Is disability, for some people, a temporary status that we can all help to change?
Follow Sam on Instagram @samholnesstri and support him on Zwift (he’s a Level 54—over 39,000km of cycling!).
Be sure to check out these videos to see Sam in action (and keep an eye out for his iconic finishing move).:
Humans of HOKA: Sam Holness – The Trailblazer
Hoka One One: Sam Holness, Triathlete with Autism
Super Sam Holness: The First Openly Autistic Ironman Triathlete
TEDx Talk – Tony Holness: Overcoming Adversity with Sport
Thank You to Sam’s Sponsors, Hoka, Cervelo, Mancave, Stages Cycling, and SunGod Sunglasses for seeing Sam for who he is: a dedicated, talented, and incredible athlete.
Lessons from Sam’s Journey
For Neurodivergent Individuals:
Find What Works for You
→ Success doesn't require fitting the mould—it's about building your own path.
Adaptation Isn’t Cheating
→ Using tools like music, video, or custom routines is smart, not lazy.
You Are Not a Problem
→ You deserve to be understood, not fixed.
For Peers, Supporters, and Parents:
Assume Potential, Not Limits
→ Don’t let stereotypes shape expectations—focus on the person.
Adjust the Environment First
→ Modify the setting before assuming someone can’t succeed.
Consistency Builds Confidence
→ Routines and belief go further than pressure or force.
For Coaches, Leaders, and Organisations:
Design for Inclusion from the Start
→ When systems work for neurodivergent people, they work better for everyone.
Challenge What Disability Means
→ If adaptations remove barriers, maybe the problem wasn’t the person.
Celebrate Determination, Not Just Conformity
→ Like Sam’s dad says, “He’s a Person of Determination”—and that’s worth recognising.
This blog post was written by Caragh McMurtry. Subheadings were added by the Neurodiverse Sport team to support readability.
