World Championship Challenge Blue Peter

Here on Blue Peter we love a good challenge.

Yes, we love to have a go and get stuck in.

And I have to say, I do often win them!

Whatever, Radzi!

I'm only joking.

But not all of our challenges are head-to-head,

so we thought we'd pick out one of our favourite solo challenges

for this special programme.

So sit back, relax and enjoy watching us being put through our paces.

Can I just say as well, I do normally win.

I'm at the National Water Sports Centre in Nottingham

to train for one of my hardest Blue Peter challenges yet.

In just three months, I'll be attempting to canoe

the full length of this -

one of the toughest whitewater canoeing courses in the world.

It's where the best in the business competed

at the London 2012 Olympic Games.

Luckily for me, I'll be trained by Russ, a former British number one

slalom canoeist and a senior coach for Team GB.

He knows everything about canoeing on white water.

The Olympic course that we are looking at is quite a big task, yeah.

Can you stop smiling when you say that?

-That was a bit of an evil smile!

-It makes me excited! Yeah.

Now, how long would someone normally train to get to that level?

Roughly, round about a six-month period of time for someone

training regularly would be a good challenge.

-And I have got three months.

-You have got three months,

so we have got a real challenge on our hands.

But, you know, I am really optimistic.

I think we are going to be good to go in three months' time.

-I am optimistic too. I am actually really up for this challenge.

-Cool.

I'm really excited. So what should we get started?

We kick off with the basics.

Russ shows me how to turn and control the canoe.

There we go.

-Excellent.

-I like this - ballet in a boat.

Next stroke is a ruddering stroke, it is called the stern rudder.

Reach round and just hold it, hold it.

And now push and pull.

Excellent.

'All these different strokes need to become second nature

'if I am to complete this challenge.'

Yay!

Thinking about the boat, the body and the blade, those three

key elements, and getting them to work naturally together.

And she has started to do that already,

we've just got to fine tune and hone those skills a little bit more.

Hey, I'm sweeping!

Oh, no.

'But despite all the training,

'I am finding the hardest thing is just getting out of my boat.'

-Onto the bank.

-Oh, there's poo!

-Yeah, that comes free.

As the weeks go by, I feel like the training is going well.

But so far I have only been canoeing on flat water.

Now Russ thinks it is time to move up to the next level.

Russ, help me. There's moving water everywhere. What do I do?

Two golden rules.

-Rule number one, be going quicker than or slower than the water.

-OK.

And rule number two, if you go at the same speed as the water,

it is just going to take you where it wants to take you.

Argh!

Down the middle. Sweep! Good.

Girl, yeah!

Sweep, sweep, sweep!

Do you know what? That was so much fun. I absolutely loved it.

That was my first time on moving water and I'm really buzzing.

The only question is, how am I going to do whitewater rapids

that are so much harder and scarier than that?

Before I hit the rapids, I could do with a pep talk.

Any young experts around?

I still need loads of help, so give me any top tips.

What can I focus on when I'm going down this course?

-Lean forward.

-Lean forward. At all times?

-Yeah, especially downhill.

-OK, lean forward. What else?

Make sure you keep a flat boat

because if you edge too much you will probably fall in.

Just keep as flat a boat as you can.

-Focusing on the course, not your nerves.

-What else?

When you stop paddling, the course takes control.

Keep paddling and you should get through.

Well, thank you so much for your help today, I really did need it.

I'm going to go and practice, but you can't come, OK,

because you will make me look rubbish. See you later!

-Good luck.

-Good luck.

'Thanks. I'll need it!

'I'm about to face my toughest test on the water yet.'

So, this part of the course is called The Washing Machine.

You can see why - there is water going in both directions,

so anything could happen here. I've never done it.

This is going to be the hardest thing I have ever done in canoeing.

Fingers crossed that goes all right.

With Russ's help, I try to line up for the run.

But the speed of the rapids makes it really difficult.

I make the tiniest mistake...

..and it's all over. The force of the water is unbelievable.

And I need a helping hand to get me out. I am gutted.

I'm so frustrated with that fall.

It was so stupid.

I feel really annoyed.

If you fall in you get dragged down and it's really scary.

Now I'm standing in the rain...

..not sure if this challenge is going to happen.

But although I am scared and fed up, I have to give it another go.

I just hope I get it this time.

I try really hard to read the water and keep paddling,

just like I have been taught.

And I do it! It feels amazing.

But in my final challenge,

there will be over 300 metres of rapids just like this.

I have still got a long way to go.

The next day, worried about my progress and my safety,

Russ calls me back for a crisis talk.

OK, Lindsey, I think

we need to think about maybe having a little plan B.

When they get to Lee Valley, we are going to have a lot of

Washing Machines stacking up on top of each other.

I think we need to move away from paddling in a single boat

and maybe look at going into a double boat.

'It's tough to hear that I am not ready to tackle the Olympic course on my own.'

It's so heavy!

'But now I have a new challenge.

'In the two-man canoe, the person at the back steers

'and the person at the front provide the power.

'If you don't paddle together things can go wrong very quickly,

'so I need to get used to working as a team.

'I find I can transfer

'a lot of the strokes I have learnt in a single canoe to this tandem.

'But Russ is keen to see how I perform on the white water.

'Bring on the rapids!'

With Russ helping to keep the boat pointing roughly in the right

direction, I can use my power at the front to smash through those waves.

For the very first time I feel like I am in control, not the water.

I have gone from massive mistakes that I can't correct by myself

because I am not an Olympic canoeist to actually making small

mistakes that I have time to think about and correct.

I love canoeing. It's good!

I might be feeling good now, but this is what awaits me -

300 metres of the toughest man-made whitewater course in the world.

To get down this, I'm going to need a canoeing legend.

Meet Olympic gold medallist Tim Baillie.

That looks like Niagara Falls to me

cos I have never seen a wave that big in my life.

And when you come down it, it happens very quickly,

so as quickly as you get scared, it'll be over and either we'll be

fine or we'll be going for a surf in the middle.

'That's reassuring(!) Thanks, Tim.

'But at least we have time to practise

'on a smaller run before we go for it.

'And, hey, what a way to get there!'

Whoo!

This could be my highlight of the day.

'We have never canoed together before and if we are going

'to complete the course, we need to be perfectly in time.

'We have got just one hour to get it right.

'We try to find our rhythm, but at first we are all over the place.'

OK, stop, stop, stop. Wow.

'After several runs, we start to click. But will it be enough?'

It's getting so close. I feel sick.

This is scary. Right, let's do it.

The time for practice is over.

I only have one run, one chance to complete this epic course.

I will need to remember every bit of my training if we are to succeed.

Oh, and don't forget the badge!

This is it. Three months of work. Let's go.

Watch as they come down the course.

This is Lindsey's big challenge.

The force of the water is unbelievable.

My brain barely has time to compute

what is going on before we are battered by the next rapid.

It is just hit after hit after hit of brutal white water.

Go on, Lindsey!

It's like being on the most intense rollercoaster in the world.

The only difference is I'm in the driving seat.

Tim is using all his skills to keep us pointing in the right direction.

But without warning, we almost tip over.

We just manage to stay upright.

That was close!

I have never concentrated so hard in my life.

As the crowd cheer on, my arm muscles are burning with pain.

But we have to keep paddling.

Yes!

And as we turn the last corner, I realise - we've done it!

-Yes!

-Whoo!

We did it!

-We did it.

-Brilliant!

-Are you crying?

-Well done, mate.

I was a little bit. My heart was in my mouth when we came down.

-That was brilliant, absolutely stoked.

-That was proper.

There were moments when I thought we are going in. Did you see us tip?

Yeah, that was... Oh, oh!

I feel so satisfied and so proud because I got that feeling at the top

of "I don't want to do it" and you have just got to do it,

just go for it. That was... Yeah, that was awesome. I loved it.

RADZI: Yes, Lindsey! I wonder what Blue Peter has in store for me?

Fresh white socks,

a T-shirt,

and shorts.

I'm going to be getting physical again.

I have come to a sports centre in Glasgow to find out

what my next big Blue Peter challenge will be.

And I'd say it has got something to do with gymnastics.

And, wow, my coach for the day is Olympic silver

and Commonwealth gold medallist Louis Smith.

Maybe he can tell me some more. Clearly there is gymnastics involved.

What am I going to be doing?

Well, we need to find out which is the best apparatus for you

and which one you get on with. We have got the boys here.

They are going to show you a bit of gymnastics,

how fun it is, and then we are going to put you

through your paces and find out which apparatus is for you.

Let's do it. Wish me luck.

So, before Louis can set my challenge,

he wants to put me through my paces on the six different

apparatus to see which one I am best at.

First up, the vault.

That's it.

So the second part is you push off your hands,

your shoulders come up and you land.

It just seems crazy to carry on.

How do my legs go through, though?

-Yeah, like that.

-Do I land feet first or...? How do I land?

-Feet first.

-I don't know how to do this!

Never heard so much moaning in all my life.

Go!

-Not that one!

-Nice.

Argh!

-Nearly.

-It was good!

I've never done this before.

I thought today was going to be easy for me!

OK, maybe that's not my best discipline.

Will I do any better on the rings?

Get the rings on the pads...

..like that.

And then you pull up.

-What?

-You keep the rings close.

-Oh...

-Got a grip. One, two, three...

-Rings close.

Go on...

-Oh, you've done it!

-Yes!

Yes!

Radzi, I am impressed, mate.

Well, that is definitely an improvement.

But as Louis puts me through my paces on the different apparatus,

I'm still wondering, what will my final challenge be?

-There you go.

-There we are.

-A few swings.

Boom!

-There you go.

-That was better.

Go on.

We might make a gymnast out of him yet.

-Really?

-Possibly.

And finally, it's time for the floor.

A big strong kick.

Forward roll.

Nice.

-OK, that wasn't...wasn't very neat.

-That was fine.

So do your handstand, forward roll, little dive roll

and then an Arab Spring.

Good control in the handstand, nice body, good roll... Yeah, good work.

I'm enjoying this.

OK, enough's enough, I really want to know now -

which discipline does Louis think is my strongest?

I think what you picked up the quickest

and the best, I think, was the floor.

You actually did some gymnastics elements.

You know, you did a handstand forward roll, you did the dive roll,

you did the round off, the Arab Spring.

-But I've got one more surprise.

-OK...

You haven't just been doing gymnastics for fun,

you're actually going to be

performing at the World Gymnastics Championships.

-Am I?

-Yep.

-OK, then!

-Yeah.

-Bring it on! Where's it going to be at?

-I'm going to show you now.

So, in just eight months' time, I will be performing...

here.

This is the Hydro.

This huge arena will be home to the 2015 World Gymnastics Championships.

You have genuinely got me excited.

Genuinely, I actually think, "Wow!"

In just eight months' time, it is probably going to look very

similar but very different, and filled with people,

all expecting a performance from little old me.

CHEERING

I am now well into my training with my coach, Rob Payne,

and he is pushing me hard.

Good lad.

He knows just how far I have to go before I am

ready for my performance and he wants me to understand too.

So, to help me find out exactly how well I am doing,

plus allow me to see

just how I measure up against the guys who will actually be

competing in Glasgow, I have come to a very special place indeed.

Welcome to the English Institute Of Sport in Lilleshall.

It is the training base for Britain's top gymnasts.

One of whom is this guy - Kristian Thomas.

Holder of Olympic bronze and Commonwealth gold medals,

he knows exactly what it takes to be an elite athlete.

How difficult is the training?

To get to the level of being able to do 30 hours in the gym a week,

it takes years and years and years of just gradual building up.

So it is a tough sport to do,

however it is also such an enjoyable sport to do,

doing things that nobody else can do.

What makes up the perfect gymnast?

I would probably say that strength, flexibility,

balance and also power are probably the most important

aspects of being a gymnast.

It is unbelievable.

Seeing Kristian get put through his paces makes me realise

just how far I am off his level.

And suddenly my challenge feels very real indeed.

Gymnastics is a sport that anyone can get involved in,

whatever your ability.

But to see how I compare to the very best,

Kristian's coach Rudi has lined up some tests for me.

The first measures strength.

Leg strength is really important for a gymnast,

especially on the floor exercise.

It enables them to put maximum power into the tumbles,

so that they can fit in multiple twists and somersaults.

To test my leg muscles, we are going to do a box jump.

From a standing start, you jump as high as you can on to a box,

and Kristian is going to show me how it's done.

Wow!

He has just jumped 135cm from a standstill.

That is like jumping over a horse!

Oh, well done.

I managed to jump 105cm, so my training is paying off.

But when it comes to Kristian's level, well,

you can see for yourself.

Now it's time for a test number two - speed.

So, speed is really important, especially for the floor exercise.

You need a maximum amount of speed so that can then help us

with explosive tumbles.

We are going to see how fast I can run over 20 metres

compared to Kristian.

My best is a respectable 3.43 seconds.

But Christian's explosive legs cover the distance in just 3.01 seconds.

And in competition, he would be expected to go under three seconds.

So, what I would like to see for you to get improvement is just

to get those first couple of steps a little bit more dynamic,

a little bit faster.

So speed is vital for my routine.

But we are not done yet - the last thing we need to look at is diet.

Diet is really important to an elite-performing gymnast

because it helps the muscles recover

when they are sore and it fuels the body for the day.

And, as you might have guessed,

mine isn't quite as healthy as Kristian's.

So, I start off with a bowl of one of my favourite cereals here,

which is chocolate covered.

And then for a classic Radzi dinner,

I have got a lasagne here...with a little bit of salad, to be fair.

So, I have got some eggs, some chicken here,

I have got lots of vegetables. Dinner, perhaps something like fish.

How much of a difference would having a diet much

more like Christian's help me?

Oh, definitely would help your energy.

It would help you train building up to that big day up in Glasgow.

I'm sure on the day you want to perform to the best of your ability.

-Absolutely.

-And a very well-balanced diet will go a long way

to help you achieving that.

'Loads of food for thought there.'

-Back at my training...

-So, a big effort in the warm-up.

..and I'm starting to make progress.

But not only do I have to do a faultless routine,

I have to do it in front of 8,000 people.

So I need some advice on performing in front of large crowds.

So who better to speak to than Blue Peter legend Matt Baker

and gymnastics legend Beth Tweddle?

You probably recognise Matt from presenting The One Show

but when he was younger, as well as being a Blue Peter presenter,

he was also a junior British gymnast.

And as for Beth, well, she's only the most successful British athlete

in the history of the sport, winning European, World and Olympic medals.

I've just got to start by asking,

what is it actually like to perform in front of thousands of people?

Every gymnast gets nervous.

We look quite controlled and composed,

but actually our stomachs are doing 100 somersaults.

But once you step up onto that podium, you will love it.

When I'm training, I get that feeling of "I can't do it,

-"I just can't do it".

-Believe in yourself.

Think about where you have come from and look at that progression

and think, "I have come this far."

"How far am I going to get in the next few weeks?"

I'm going to give it my all.

Guys, genuinely, it has been an absolute pleasure

and I'll see you in Glasgow.

Those guys are legends,

but I want to learn more about how I can improve my performance.

So I have come to visit a very special project in London,

funded by Children In Need.

The young people that come here specialise in acro tumble,

a mixture of circus skills and gymnastics.

What would you think if I was to do three moves and you were to judge me?

-ALL:

-Yeah!

Thank you very much. Please be kind!

First up, the pike headstand.

-ALL:

-Whoa!

I hope you're impressed!

'They seem to be.

'Next it is time to show off my balance.'

This looks quite simple, but it is surprisingly difficult.

Whoa!

And this is a move I sort of invented, so I hope you like it.

Whoa!

Whoa!

So, what did they think?

You looked like a swan that was floating on the water.

Your posture was, like, straight and you balanced really well.

The descent was clunky.

RADZI LAUGHS

Impressed? Well, almost.

Now it's time for them to show me what they can do -

cartwheels, balance and some epic towers.

These guys love what they do.

They really enjoy it and that is what I am going to remember

when I do my performance - I have got to enjoy it.

A gymnastics floor routine is a series of tumbling,

strength and balance moves performed in a fluid

and polished sequence on a 12-metre-squared floor.

My performance will be two and a half minutes long

and made up of 12 moves designed to test me to the limit.

Do you know what?

Doing the individual moves in gymnastics is really tough,

but doing them in sequence where I only get one chance to get it right

makes it so much harder!

Right, back to it.

I'll be pulling off skills like the splits,

cartwheels and handstands, which are difficult enough.

But my routine starts with a handspring and finishes with

a front somersault - two of the hardest moves.

And despite how many times I try, I haven't landed them all perfectly.

Argh!

It is so frustrating.

I get one chance at this

and if I mess it up, it is going to set the scene for the entire routine.

The idea of that happening...

I'm not even going to think about it.

It's the day before my performance and I head up to Glasgow.

I am starting to feel really nervous now.

I didn't think I would, but I really am.

I have got one last chance to kind of work out all the things

that are going wrong and work out how to make it right.

So, bring on Glasgow and bring on the World Gymnastics Championships.

When I arrive, I catch up with my coach, Rob, at the training hall

to practise my routine one last time.

We are going to do a little bit of training with skills

and finally a couple of routines, just so you can get everything out,

get all your nerves out so you are fully prepared for tomorrow.

I am not alone - some of the best gymnasts in the world are also

getting in some last-minute practice, including Louis Smith.

I'm pretty sure my first competition didn't go to plan,

so if you do mess up, there's always next time.

It's going to be the Olympics next year.

Yeah!

I'm very tired.

Good morning.

Training yesterday went OK but I am still not very confident

when it comes to my somersault or my handspring.

I get one chance at this.

It's time to do it.

For the very first time I get to see the actual floor

I will be performing on, and now the size of my challenge really sinks in.

I need to stay focused,

so I keep going through the routine over and over in my head.

In just a few hours' time,

this place will be packed to the rafters with spectators,

some of the world's greatest gymnasts and one very,

very nervous Blue Peter presenter.

But before I do my final preparations,

Rob has a bit of a treat for me.

When you go out there, you have not only got to

perform your skills with style, you have got to look the part as well.

-OK.

-I have got a little surprise for you.

My very own Blue Peter leotard!

Wow, look at that!

And in true showman style, I have a matching cape and mask.

It is time to see

if I can rise to the challenge in front of 8,000 people.

This is it.

I have got to pull off 12 different moves, including a handspring,

a cartwheel, the splits and two front somersaults.

I have never managed to do all these moves perfectly in a sequence,

but can I do them now?

I've trained so hard, I've given everything I've got now,

but now is the time to just do it.

-ANNOUNCER:

-Ladies and gentlemen, nominally presenting Blue Peter,

please welcome Radzi!

Commentating on my every move, Matt Baker and Beth Tweddle.

All eyes in this 8,000 seater arena are on Radzi.

I land the handspring! I can't believe it!

-BETH:

-That was a great start to the routine,

just to get those nerves settled. Credit to him for that.

Next, my first somersault.

-Yes!

-Oh, it's a big move.

He went for the front somersault and he has nailed it!

I'm really starting to enjoy this now,

but I mustn't lose concentration.

You can see the splits there, wow!

Oh, that didn't quite go to plan!

Just a little bit shaky there.

Come on, I've still got the few moves to go.

Wow, look at that - the backwards roll into box splits.

That's more like it!

To the Arabesque. This... Very easy to wobble on this one. Oh!

He's holding it well.

-His final tumble.

-Come on, Radzi!

-Here we go!

-Yes!

-He's done it!

Well, I think he achieved everything

that he would've wanted to have done! Look at that!

He's really lapping up the crowds there.

He's pleased with that performance.

That's definitely a gold badge, as far as I'm concerned.

Give it up for Radzi!

Oh, yes, thank you. CHEERING AND APPLAUSE

Oh, wow.

'I couldn't be more elated.'

I was so nervous going into that, at the very start I just thought,

"Go for it, go for it, go for it, go for it," and it worked.

I'll take it. Get in!

So, there you have it - two of our favourite Blue Peter challenges.

And we hope it's inspired you to have a go at something

new in the new year.

Bye-bye.

Join in every Thursday on CBBC.