Every athlete faces challenges, but few encounter ones as defining as Sika Henry’s. What could have been the end of her journey became the turning point that propelled her toward history-making achievements.
For years, there had never been a Black woman in the U.S. professional triathlon field. In fact, less than 1% of triathletes are African American. That all changed in 2021, when Sika Henry stepped up to the starting line and made history. Fueled by a love of challenge and a powerful “why,” her journey has been anything but straightforward.
A Tufts University graduate, Sika competed in track and field as a high jumper and sprinter. After checking a marathon off her bucket list, she set her sights on completing a triathlon in 2013. What began as a personal challenge grew into a mission to inspire others and promote diversity in a sport where there was little.
“I initially didn't have any intentions of pursuing triathlon at a professional level. In fact, I'm pretty sure I came in close to last place in my first one. However, over time, I started working with a coach and gained confidence. What really pushed me was the fact that there had never been an African American woman in the pro field. I was very aware of the lack of diversity (less than 1% of participants are African American), and I thought it would be inspirational to one day see a Black woman on the starting line of a professional race. I never dreamed it would be me, but chasing that goal kept me motivated throughout my journey.”
Strength Through Setbacks
Sika’s path to pro wasn’t easy. In 2019, while racing IRONMAN 70.3 Texas, she suffered a devastating cycling crash, leaving her with many severe injuries (a lacerated face that required 30+ stitches, a broken nose, road rash across most of her body, limited neck mobility, and a concussion from hitting the pavement at 25 mph). But when defeat seemed inevitable, she refused to let it define her. Just five months later, she lined up at IRONMAN 70.3 Augusta, finishing 6th among amateur women and posting the fastest run split of the day.
"What it took to get myself emotionally, mentally and physically ready to race again that day is something I will always remember. During that time period I had a splint in my mouth and couldn’t eat solid food. My 5’10” frame quickly dropped to 125 lbs and I stopped menstruating. I also developed infections and had to go through a round of antibiotics. I went from being in peak fitness before the crash to only being allowed to walk a few laps around the track with my Mom. I worked hard every day so that I could race IRONMAN 70.3 Augusta and continue my triathlon journey.”
"Surprisingly, what I’m proud of the most isn’t qualifying for my pro card 2 years later, it’s coming back and not giving up. The strength and resilience I developed during those five months are something I’ll always carry with me.”
Pushing Past Doubt
Even now, Sika admits she still feels pre-race nerves, but she’s learned to flip the script.
“Like clockwork, I have always had pre-race anxiety. Even for local 5k races! I have extremely high expectations of myself which can lead to self-doubt and fear of failing. I work through these challenges by remembering all of the hard work I've put in to get myself to the start line - the sacrificies, commitment, and support from my family and coach. I also tell myself, "I don't have to do this. I get to do this!" It's such a blessing to be able to swim, bike, and run. When you lose something precious or it's taken away from you, you learn to appreciate it a lot more.”
A simple but powerful reminder that every starting line is a privilege, not a burden. Combined with the support of her husband, family, and friends, that mindset has helped her push past doubt and chase her goals with joy and gratitude.
“I believe everyone experiences challenges and setbacks. Life is not linear. It will be filled with ups and downs. But I have a strong belief that there is always light at the end of the tunnel. So when the going gets tough you have to dig deep and find your ‘why’ to get through those moments. I'm also super appreciative of my husband, family and friends who have been by my side through it all. Having a great support system has meant the world to me.”
Training on the Capital Trail
A key part of her journey? The Virginia Capital Trail, a place she credits with shaping her confidence and cycling skills, and endurance training. She even has a favorite stretch!
“Training on the Capital Trail helped shape the triathlete and runner I am now. Safety has always been my priority. Initially, I was very fearful of riding my bike on the open road. Having a trail system that is 100% paved and closed off from cars helped develop my confidence on the bike as well as my bike handling skills. Since my parents live in Midlothian, VA, I love the fact that I can access the Trail from both points - Richmond or Williamsburg. I also love the Trail for ultramarathon training; something I've tackled more recently. The Trail was one of my primary training routes for training for my first 100K. It helped me break the Virginia State record in 2022.”
“My favorite part of the Trail is the bridge that crosses over the Chickahominy River at mile marker 7 in Jamestown. It's a challenging climb, but once you reach the top, the view is breathtaking. It is also the location where I did one of my first triathlons, the Jamestown Triathlon, as well as my first Olympic-distance triathlon, Rev 3 Williamsburg.”
Words to Race By
For Sika, the victories aren’t just in medals and times; they’re grounded in the friendships made, the places explored, and the resilience built along the way. Her advice for newcomers echoes her father’s favorite saying…
“A quote that my Dad would share with me quite often throughout my life is "It's not about the destination, it's about the journey." My advice for someone starting their triathlon journey would be to focus on the process and not the outcome. The things I remember most about my journey aren't necessarily times and how I placed in a race, it's the experiences, people I've met, and new places I've traveled because I embarked on the journey.”
Looking Ahead
This year, she’s checking off another bucket list race, the Marine Corps Marathon, held during the 250th birthday celebration of the Marine Corps. And while her next professional goals are still unfolding, one thing is certain: she’ll keep chasing them with the same determination that brought her from heartbreak to history-making.
Sika’s Cap Trail T-shirt Word Say:
"On your left".
It’s a polite way of alerting other trail users that you are approaching and passing. A simple phrase that keeps runners and cyclists moving forward together.
Sika’s story is more than a tale of athletic achievement; it’s proof that when you show up with purpose and a willingness to keep showing up, you can change not just your own path, but the landscape of an entire sport. The finish line is never the end but the beginning of what comes next. It’s the journey, the people, the places, and the moments along the way that make every setback and step forward worthwhile.
Virginia Capital Trail Faces of the Trail
#FacesoftheTrail
