Empowering Youth & Junior athletes to discover the best within themselves

Racing Heart Northern Beaches supports aspiring Youth (12-15 years) & Junior (16-19 years) athletes in their Secondary School years with a coaching focus on individual sporting pursuits in triathlon, multi-sport, running and cycling.   

Triathlon | Multi-sport | Road Cycling

Triathlon. ​Triathlon is a multi-discipline sport combining swimming, cycling, and running stages in a single event.  Distances suited for Youth & Juniors:

• Enticer/Beginner: 200m–300m Swim / 7km–10km Bike / 2km–2.5km Run
• Super Sprint: 300-400m Swim / 8-10km Bike / 2-2.5km Run
• Sprint Distance: 750m Swim, 20km Cycle, 5km Run 
• ​​Standard Distance: 1500m Swim, 40km Bike, 10km Run 
• Aus Triathlon Race Competition Rules outline maximum allowed distance / age requirements. www.triathlon.org.au/rules

Multisport. Multisport events incorporate swim, bike, or run components in various combinations.

• Aquathon: Swim, Run
• Aquabike: Swim, Cycle
• Cross Triathlon: Swim, Mountain Bike, Trail Run
• Cross Duathlon: Trail Run, Mountain Bike, Trail Run
• Duathlon: Run, Cycle & Run​

Running: Training & Competition under Athletics Australia including Mid-distance & Cross Country.

Cycling​: Training & Compeition under AusTriathlon & AusCycling (Junior Road focus)

Holistic Approach

• Holistic approach to sport performance & life, in balance with with other seasonal interests, hobbies, extra-curricular activities (eg music/the arts), academic studies & personal time. 
• Foster a foundation of Champion Values (Values of the Heart).  Including patience, courage, belief, respect, integrity & gratitude. 
• Season planning including goals/ambitions. Trust in the process & growing into the person who can achieve them.    
• Nurture individuality, authentic character, self confidence, inclusiveness.  
• Building an 'A-Team' of support, keeping it simple.  Together everyone achieves more. 
• Training diary (Training Peaks). Smart watch application (using key simple functions). Log progress. Reflect. Adjust as needed. Consistency & Momentum.
• Regular Recovery - Rehydrate, Refuel, Repair/Rebuild, Rest & Recreation. Sleep is your best form of recovery.  
• Having FUN!...Because if you're having fun you're present :-)   

​Racing Heart Youth & Junior Development is an inclusive program which supports athletes with ambitions to 'participate/complete'; 'compete' at club level, or striving for performance development under the NSW State Pathway Program. 

K2 Performance: Youth / Junior Run Development

​Tuesday afternoons 4.15 - 5.15pm. Weldon Oval Curl Curl, Northern Beaches LGA

• ​K2 Performance with Coach Kriszta Kovacks; or your preferred local run group.
• Mid Distance / Cross Country / complentary run training for triathlon & multisport
• www.k2performance.com.au

Kriszta Kovacs: Personal Coach, Athlete Mentor & lifestyle Educator for Peak Performance

• Master of Teaching in Physical Education and Adapted Phys. Ed.
• Certificate IV in Fitness - Personal Training
• Registered Level 2 Coach in Athletics, Swimming & Triathlon
• Strength & Conditioning - Level 1 Coach – ASCA
• Positive Psychology Diploma with Distinction​
• Current First Aid Certificate & NSW Working with Children Check
• Masters middle distance medalist, world record holder.

Kriszta Kovacs, K2Performance | Mobile: 0413 392 527 | Email: [email protected] | www.k2performance.com.au 

Swim Squads

Swim Squads are encoraged for youth and junior athletes competing in triathlon.  Please contact Narrabeen Swim Academy (Sydney Academy of Sport, Narrabeen); or join your preferred local squad.

Thank you to Narrabeen Swim Academy by Terry Hills Swim School for your support towards the Racing Heart Youth & Junior Development Program and seasonal use of the pool facility (when available) for triathlon / brick training sessions at Sydney Academy of Sport, Narrabeen. 

Narrabeen Swim Academy, Wakehurst Parkway Narrabeen (within Sydney Sports Academy) | Mobile 0466 107 802 | [email protected] | ​www.narrabeenswimacademy.com.au

Term 3 (August - Spring) 2026/207 Season

Racing Heart Coaching:  Junior/Youth Triathlon & Cycling

Coach Bec Hoschke, Director Racing Heart
Held during School Term (break during the school holidays)

Youth/Junior Triathlon (bike-run brick) / Cycle Sessions incl stationary bike trainers:​

• Wednesday afternoons 4.30-6pm.  
• Term 2: Berry Hall, Tramshed Narrabeen (Berry Reserve, Narrabeen Lake). 
• ​Stationary bike trainers provided by Racing Heart (10 units).  Athletes bring their own bike.

A brick session is a training workout where you combine two disciplines back‑to‑back, combined with short transition, & with minimal or no rest.

• Purpose: Building race‑specific conditioning, neuromuscular adaptation, practice transitions, develop pacing skills across disciplines. 
• Types: Bike → Run, Swim → Bike, Race‑simulation bricks (longer, more structured)

Note: Daylight Savings (Terms 1 and 4): Tri simulations will also be set up at SAS Narrabeen (with pool and track facilities), to practice swim-bike-run & transitions.  

Youth/Junior Road Cycle Skills & fitness development

• Sunrise Saturday Mornings. Periodic workshops. North Head Manly / Terry Hills & Ku-ring-gai National Park​
• ​Weather/Safety considerations: Where required, workshops will be rescheded to alternative Saturday dates. 
• Equipment required: ​Serviced road bike; helmet, cycle shoes + cleats, speed & cadence sensor, puncture repair kit, bottle cage, cycling kit, Sports bottle/drink, Sports towel.​​

Term 3 Fees

• TBA
• Minimum of 8 participants required for the junior program to go ahead

​Heights Cycling, Narrabeen
​For cycling equipment enquires, please contact Heights Cycling.
www.heightscycling.cc

Events/Venues suited for Youth & Junior Tri

Your Local / Regional Triathlon Club Races & Events

www.triathlon.org.au/events

Penrith Regatta Centre

• Home to Hills Triathlon & Penrith Triathlon Club Events

Regional Destination Events

• Elite Energy 
• H Events

Park Run (local / community)
Running Stars 

NSW Triathlon State Pathway Program (SPP)

• www.triathlon.org.au/nsw/statepathwayprogram
• Create environments which triathletes can develop the necessary tactical, technical, physiological and psychological skill competencies to aid progression through to the National Athlete Pathway. 
• Program designed for Youth (12-15), Junior (16-19), Under 23 (20-23) and Para athletes to test & develop their skills through camps, clinics, masterclasses & the Billigence Pathway Series, featuring draft-legal triathlon formats for athlets to race against peers around NSW. 
• State Pathway Program 2026/2027 application & selection process commences from July 2026.
• Performance Benchmarks in swimming and running will be considered in a selection process (refer to Selection Policy). 

Rest of State Talent Academy (ROSTA)

• Aligned with the current Regional Academy of Sports Programs (RASi), conducted around NSW. 
• Offer junors who are not geographically located near a RASi program, a pathway & opportunity to be involved. 

NSWT (NSW Triathlon) Development Squad​
​The NSWT Development Squad will target Billigence Series Races, Australian Junior Championships, World Triathlon Junior and U23 Events and also offer Training and Race Camp experiences. Athletes in this program will rightly wear the NSW Trisuit and see a focus on building more advanced tactical and technical skills whilst developing a level of robustness and behavioral attributes that will equip them to better handle the full time training demands post high school.

To keep up-to-date with released information by AusTriathlon please refer to: www.triathlon.org.au/nsw/statepathwayprogram/

Youth/Junior Personal Programs: Triathlon & Multisport 

• Please enquire with Bec Hoschke, Racing Heart
• On-line program delievery via Training Peaks, coaching & mentoring support

Contact

Bec Hoschke, Racing Heart Coaching | Mobile 0410 166 639 (WhatsApp preferred) | Email: [email protected] | www.racingheart.com.au