0:00:02 > 0:00:04We push our rookies hard. They see the good...
0:00:04 > 0:00:05How cool is this?
0:00:05 > 0:00:07- ..the bad... - Oh!
0:00:07 > 0:00:10..and the downright astonishing.
0:00:10 > 0:00:12We give them glamour...
0:00:12 > 0:00:14..show them excitement...
0:00:14 > 0:00:16..get their hands dirty... SHEEP BLEATS
0:00:16 > 0:00:19- ..put them under pressure... - No, no.
0:00:19 > 0:00:21..make them laugh.
0:00:21 > 0:00:24All so they can experience their dream jobs.
0:00:25 > 0:00:29Today, we have two eager rookies in the starting gates, ready to sprint
0:00:29 > 0:00:33into the exciting and competitive world of professional cycling.
0:00:33 > 0:00:37Let's go...All Over The Workplace!
0:00:56 > 0:00:59Professional cycling takes many forms.
0:00:59 > 0:01:02From BMX to mountain biking, track cycling to road racing.
0:01:02 > 0:01:07I'm "wheelie" excited, as we're about to shift up a gear and pedal
0:01:07 > 0:01:11into the super competitive world of professional cycling!
0:01:12 > 0:01:14Hi, I'm Erin and I would like to be
0:01:14 > 0:01:16a professional cyclist.
0:01:16 > 0:01:20My ultimate goals would probably be to win
0:01:20 > 0:01:22the World Championships,
0:01:22 > 0:01:25win the Tour de France, if they get a women's...
0:01:25 > 0:01:27and win the Olympic gold medals.
0:01:27 > 0:01:30The triple whammy, really.
0:01:30 > 0:01:32My name is Tom. When I'm older,
0:01:32 > 0:01:35I want to become a professional cyclist.
0:01:35 > 0:01:38The dream for me is to win a gold medal in
0:01:38 > 0:01:40the Olympics for road cycling.
0:01:42 > 0:01:44The rookies have popped up to Glasgow
0:01:44 > 0:01:46to begin moving up the gears.
0:01:47 > 0:01:50So, what is it about cycling that you love so much?
0:01:50 > 0:01:53Well, I like the adrenaline and just having fun.
0:01:53 > 0:01:55What about you, Erin? What do you like about cycling?
0:01:55 > 0:01:58Pretty much the same thing. I like the speed and how, like,
0:01:58 > 0:02:00fast you can go around the corner and trying to push yourself
0:02:00 > 0:02:02- that bit.- Without crashing?
0:02:02 > 0:02:05- Yes.- Do you think you've got what it takes to be cyclists?
0:02:05 > 0:02:09Well, I think there's space for improvement, but I'm getting there.
0:02:09 > 0:02:12If I, like, put in the effort, then, yeah, I think so.
0:02:12 > 0:02:16I think the problem for Erin will be the fact they have to -
0:02:16 > 0:02:18as I understand it - they have to rest after training.
0:02:18 > 0:02:21I think Erin will find that extremely hard.
0:02:21 > 0:02:23Tom is super competitive.
0:02:23 > 0:02:27Whatever it is that he's doing, whether it's cooking, cleaning,
0:02:27 > 0:02:31mowing the lawn, he wants to do it to the absolute best of his ability.
0:02:32 > 0:02:35So, Tom, you're really, really competitive -
0:02:35 > 0:02:36even when you're mowing the lawn?
0:02:36 > 0:02:39Well, I like to do it as fast as possible.
0:02:39 > 0:02:41Beat your personal best for mowing the lawn?
0:02:41 > 0:02:43- Yes.- And, Erin, you don't rest.
0:02:43 > 0:02:46You're on the go the whole time and you never sit still.
0:02:46 > 0:02:48I don't really like sitting still because I feel there's always
0:02:48 > 0:02:50something else that I could be doing.
0:02:50 > 0:02:52Come on, then, let's go.
0:02:53 > 0:02:57First up, we test the rookies' physical ability.
0:02:57 > 0:03:00We've brought them to the University of Glasgow where Stuart Gray,
0:03:00 > 0:03:04a doctor of sports science, is putting them through their paces.
0:03:04 > 0:03:07He starts by giving Tom and Erin a sprint test.
0:03:07 > 0:03:08Come on, Tom!
0:03:08 > 0:03:12Here, they need to ride as fast as they possibly can for six seconds.
0:03:12 > 0:03:15Their peak power output is measured in watts.
0:03:15 > 0:03:18Go for it. As fast as you can. Keep it going.
0:03:18 > 0:03:21- Go on, you can do it! - Good effort. Excellent.
0:03:21 > 0:03:22Keep it going, keep it going. Relax.
0:03:22 > 0:03:25Yeah, she's won! She's won the gold medal.
0:03:25 > 0:03:28Next up, Stuart tests the rookies' endurance.
0:03:28 > 0:03:31In this test, they have to cycle until they physically can't go any
0:03:31 > 0:03:35further. Professional cyclists do tests like this in order to analyse
0:03:35 > 0:03:38their performance and identify areas which could be improved.
0:03:38 > 0:03:40All very scientific.
0:03:40 > 0:03:41Every minute during the test,
0:03:41 > 0:03:44the machine will increase how hard it is for you.
0:03:44 > 0:03:48The results of this test show the maximum volume of oxygen that
0:03:48 > 0:03:49the athlete can use.
0:03:49 > 0:03:51It looks like he's really working hard.
0:03:51 > 0:03:55- Come on, Tom.- Keep it going. - Come on, Tom.- And we're done.
0:03:55 > 0:03:58After cycling for 14 minutes, Tom reaches exhaustion.
0:03:58 > 0:04:02And scores in the top 15% of boys in his age group.
0:04:02 > 0:04:05- Keep going. - 65 watts. Keep driving the legs.
0:04:05 > 0:04:07After a humongous effort from Erin,
0:04:07 > 0:04:09she tires after almost 17 minutes,
0:04:09 > 0:04:13with a reading in the top 10% of girls in her age group.
0:04:13 > 0:04:16So, safe in the knowledge that both our rookies are in good physical
0:04:16 > 0:04:20shape, it's time to get out of the lab and meet our first mentor.
0:04:20 > 0:04:22- Fantastic, you two.- Good job.
0:04:25 > 0:04:28Matt Stephens was a professional road racing cyclist.
0:04:28 > 0:04:31A former British road racing champion.
0:04:31 > 0:04:34He's also competed in the Olympic and Commonwealth Games.
0:04:34 > 0:04:36In his time, he's raced with the best,
0:04:36 > 0:04:40including Mark Cavendish and Bradley Wiggins.
0:04:40 > 0:04:41Let's hear his top tips.
0:04:42 > 0:04:47OK, tip number one, guys, is to have an objective.
0:04:47 > 0:04:50Aim for the stars and also have a plan on how to get there, OK?
0:04:50 > 0:04:53Tip number two. Now, this is so, so important.
0:04:53 > 0:04:54It's to get enough rest
0:04:54 > 0:04:56because cycling is such a brutally difficult sport.
0:04:56 > 0:04:59That's quite an important one for you, Erin,
0:04:59 > 0:05:01you can't sit still, can you? You're just on the go the whole time.
0:05:01 > 0:05:04That is important. And tip number three,
0:05:04 > 0:05:07make sure that every day you swing your leg over your bikes,
0:05:07 > 0:05:09you're having fun.
0:05:09 > 0:05:12Matt's top tips are... Have an objective.
0:05:12 > 0:05:15You need to have clear goals and work towards those targets.
0:05:15 > 0:05:18Get enough rest. This allows your body to maximise
0:05:18 > 0:05:21the effects of training. And have fun.
0:05:21 > 0:05:24Was it hard to become a professional cyclist?
0:05:24 > 0:05:26It was quite hard.
0:05:27 > 0:05:30When I was 16, I went to the Tour de France and I thought,
0:05:30 > 0:05:32"This is amazing. This is absolutely amazing."
0:05:32 > 0:05:34It blew my mind, to be perfectly honest with you.
0:05:34 > 0:05:37I was on Alp d'Huez in France, saw Greg LeMond and Bernard Hinault,
0:05:37 > 0:05:38my heroes, and I thought at that moment,
0:05:38 > 0:05:40"I want to be a professional cyclist."
0:05:40 > 0:05:44But, to properly turn professional, it took me 14 years from that point.
0:05:44 > 0:05:48So I didn't turn pro properly until I was 30, but I kept on trying and,
0:05:48 > 0:05:51finally, I got there. So, yeah, it was worth it in the end.
0:05:51 > 0:05:55Rookies, your assignment today is absolutely brilliant.
0:05:55 > 0:05:59You're going to ride a section of the 2016 Tour of Britain stage one
0:05:59 > 0:06:01with a sprint and a hill climb
0:06:01 > 0:06:04that is going to be just under 23 miles long.
0:06:04 > 0:06:06How do you feel about that?
0:06:06 > 0:06:07- Really excited.- Yeah, exciting.
0:06:07 > 0:06:09Good stuff.
0:06:14 > 0:06:17Early bikes were nothing like those of today.
0:06:17 > 0:06:20Take the two-wheeled, human-powered contraption
0:06:20 > 0:06:22invented by German Karl Drais.
0:06:22 > 0:06:24A weird-looking thing, which apparently
0:06:24 > 0:06:26they called a hobby horse.
0:06:26 > 0:06:28The penny-farthing, or high wheeler,
0:06:28 > 0:06:34had a humongously big front wheel along with a tiny, tiny rear wheel.
0:06:34 > 0:06:36It was a huge success, literally,
0:06:36 > 0:06:39and the first invention to actually be called a bicycle.
0:06:40 > 0:06:43There are almost a billion bicycles around the world today, which,
0:06:43 > 0:06:46incredibly, is more than double the number of cars.
0:06:46 > 0:06:48Oi, you! On your bike!
0:06:50 > 0:06:53In 2016, the Tour of Britain began in Glasgow
0:06:53 > 0:06:55and stage one went from George Square
0:06:55 > 0:06:58all the way down to Castle Douglas,
0:06:58 > 0:07:00which is a mammoth 100.4 miles.
0:07:00 > 0:07:03Today, the rookies are going to experience a section of this race,
0:07:03 > 0:07:06which is approximately 23 miles in distance.
0:07:06 > 0:07:09Our event is organised in true Tour of Britain style
0:07:09 > 0:07:11with police escorts, cameramen on motorbikes
0:07:11 > 0:07:14and, of course, race commentary.
0:07:14 > 0:07:16Three, two, one...
0:07:16 > 0:07:18- Here we go.- Go!- Let's go!
0:07:18 > 0:07:21The police are stopping the traffic.
0:07:21 > 0:07:23It's like we're the Prime Minister or something.
0:07:23 > 0:07:25They're just stopping all the traffic from getting away
0:07:25 > 0:07:26so that we can race.
0:07:30 > 0:07:33In these kind of races, cycling teams use tactics to perform better.
0:07:35 > 0:07:36Let's get into formation.
0:07:36 > 0:07:39Matt's going to teach the rookies some secrets to help them cycle
0:07:39 > 0:07:41more efficiently as a team.
0:07:41 > 0:07:43If you go over that side, OK?
0:07:43 > 0:07:47If I go this side, because the wind is coming from this direction.
0:07:47 > 0:07:49If you stay in there, Tom, in between us both,
0:07:49 > 0:07:51you'll get a little bit of shelter from the wind.
0:07:51 > 0:07:53Try and do this with your arms.
0:07:54 > 0:07:56That's it. Whoa.
0:07:56 > 0:07:58We've got a really nice fast stretch coming up.
0:07:58 > 0:07:59Shall we lift the pace a little bit?
0:08:01 > 0:08:03Like top cyclists,
0:08:03 > 0:08:05the rookies are cycling closely behind Matt
0:08:05 > 0:08:07in a pocket of air created behind his path.
0:08:07 > 0:08:10This is referred to as the slipstream.
0:08:10 > 0:08:15Cycling in the slipstream lets you go faster while using less energy.
0:08:15 > 0:08:18Tucking your head down makes your body into a more aerodynamic shape
0:08:18 > 0:08:21and, in turn, makes you go faster.
0:08:21 > 0:08:23We're going to go left here, so just slow down a bit.
0:08:23 > 0:08:25Just watch out. It might be a bit slippery.
0:08:25 > 0:08:29Slow down, Tom. Nice and steady round the bend.
0:08:29 > 0:08:31Watch the wet as well. OK, nice and steady.
0:08:34 > 0:08:36Good stuff. Well done, guys.
0:08:36 > 0:08:38How are you feeling, guys?
0:08:38 > 0:08:40We're not too bad.
0:08:40 > 0:08:44That's a thumbs up from Tom! Only another 18 miles to go!
0:08:51 > 0:08:54My first tip is to enjoy what you do.
0:08:54 > 0:08:56I absolutely love the training that I do.
0:08:56 > 0:08:59It means that it's not a job for me, it's not a chore.
0:08:59 > 0:09:02My tip is a bit of a boring one, but consistency.
0:09:02 > 0:09:05You're far better off having a nice, consistent routine,
0:09:05 > 0:09:07training across every week of the year,
0:09:07 > 0:09:10than you are doing a lot of training one week and nothing the next.
0:09:10 > 0:09:13And the last tip is to find a good group to train with.
0:09:13 > 0:09:15It means you work really hard and race them during training
0:09:15 > 0:09:16and have fun.
0:09:18 > 0:09:21Back on the Tour of Britain stage...
0:09:21 > 0:09:22- You all right, Tom?- Yeah.
0:09:22 > 0:09:23Stay close, Tom.
0:09:23 > 0:09:27..the rookies and Matt are still pushing on at a blistering pace.
0:09:27 > 0:09:28Watch out for the sheep.
0:09:28 > 0:09:29There we go.
0:09:29 > 0:09:33But it's not long before they face another tough uphill section.
0:09:33 > 0:09:35Select a nice low gear,
0:09:35 > 0:09:38spin your legs nice and easy and really kind of think about the way
0:09:38 > 0:09:41you're breathing as well so you're in control.
0:09:41 > 0:09:44I'm very, very impressed with you guys at the moment.
0:09:44 > 0:09:46Eating these climbs for breakfast!
0:09:46 > 0:09:48I think we'll have another downhill section now,
0:09:48 > 0:09:50so we just go easy to the top
0:09:50 > 0:09:53and then we'll maximise the downhill section, OK?
0:09:53 > 0:09:55That's a really good tactical way to save energy
0:09:55 > 0:09:58and use the land to your advantage, really.
0:09:58 > 0:10:01This could be the fastest section so far.
0:10:01 > 0:10:03Woohoo!
0:10:03 > 0:10:05Well done, guys. That's great.
0:10:05 > 0:10:07Really good skills.
0:10:07 > 0:10:12After 17.5 miles, Matt is about to start piling on the pressure.
0:10:12 > 0:10:16It's time to test out the rookies' sprinting abilities.
0:10:16 > 0:10:19Go, go, go, go!
0:10:19 > 0:10:21OK, go. It's there, it's that sign.
0:10:21 > 0:10:23OK, so look at them now.
0:10:23 > 0:10:27Matt has moved aside, and Erin and Tom are going for it.
0:10:27 > 0:10:31They're going much faster than they were a moment ago.
0:10:31 > 0:10:33- Erin's out in front. - To the line all the way.
0:10:33 > 0:10:35Tom is struggling to keep up.
0:10:35 > 0:10:37Well done, guys. Fantastic.
0:10:37 > 0:10:39Seriously impressive from Erin there,
0:10:39 > 0:10:43as she sets an incredible pace, but has she peaked too soon?
0:10:43 > 0:10:45It's pretty much all uphill.
0:10:45 > 0:10:47Sitting down like you're doing is the best thing
0:10:47 > 0:10:49and also peddling in a lovely low gear.
0:10:49 > 0:10:51It's going to be hard, it's going to be tough.
0:10:51 > 0:10:53Come on, rookies!
0:10:57 > 0:11:01The rookies have to dig deep to sprint the final uphill section
0:11:01 > 0:11:03to Alex with the finish flag.
0:11:03 > 0:11:05Take it up now, guys. Go on.
0:11:05 > 0:11:08Go on, Tom! All the way, mate, come on!
0:11:08 > 0:11:10Both of you. All the way!
0:11:12 > 0:11:14Well done, guys.
0:11:16 > 0:11:18How tiring was that?
0:11:18 > 0:11:21It was all right up until, like, the sprint stage.
0:11:21 > 0:11:25- What about you, Tom? How are you feeling now?- Tired.
0:11:25 > 0:11:27I bet you're tired.
0:11:27 > 0:11:31Matt's advice has helped me improve my cycling technique
0:11:31 > 0:11:34and all the things about cycling.
0:11:34 > 0:11:37Going around, he was telling us tactics
0:11:37 > 0:11:39and he was trying to keep us going.
0:11:39 > 0:11:42He was really, like, supportive of us.
0:11:42 > 0:11:44'Tom, cycling is a sport that requires focus'
0:11:44 > 0:11:47and a lot of determination, and
0:11:47 > 0:11:49you had that in absolute spades.
0:11:49 > 0:11:51Erin, you were mightily impressive today.
0:11:51 > 0:11:54You were strong, you were determined, very, very skilful
0:11:54 > 0:11:56and, boy, have you got a sprint!
0:11:58 > 0:12:00It's time for a different type of cycling,
0:12:00 > 0:12:02and to meet our next mentor.
0:12:02 > 0:12:04Go for it, Liam!
0:12:07 > 0:12:10Meet BMX master Liam Phillips.
0:12:10 > 0:12:13In the past few years, he's been hauling in multiple gold medals in
0:12:13 > 0:12:17events all over the world, including winning the World Championships
0:12:17 > 0:12:19in 2013.
0:12:19 > 0:12:21Let's hear his top tips.
0:12:21 > 0:12:22Firstly, have fun.
0:12:22 > 0:12:26I've grown up racing this sport, and being a cyclist is about going out
0:12:26 > 0:12:27and enjoying time on your bike.
0:12:27 > 0:12:31Second top tip would be, work hard on the technical aspect of the sport
0:12:31 > 0:12:34and really fine tune that part of cycling as a whole.
0:12:34 > 0:12:36And that leads to my third top tip,
0:12:36 > 0:12:39which is, set a goal, that has to be realistic,
0:12:39 > 0:12:40and then work hard towards that.
0:12:40 > 0:12:43Liam's top tips are...
0:12:43 > 0:12:46Have fun. Work on the technical aspects.
0:12:46 > 0:12:50Improving your technique can shave crucial seconds off your lap times.
0:12:50 > 0:12:54Set goals. Keep them realistic and work towards them.
0:12:54 > 0:12:57How old were you when you first started BMXing?
0:12:57 > 0:12:59I started at five years old.
0:12:59 > 0:13:01That was when I first took to the BMX track.
0:13:01 > 0:13:03- You obviously know Sir Chris Hoy. - Yeah.
0:13:03 > 0:13:05You know Mark Cavendish.
0:13:05 > 0:13:07They both started racing BMX and, for me personally,
0:13:07 > 0:13:11I think that the foundation and the skills you acquire
0:13:11 > 0:13:15from a young age on the BMX track, you can use those same skills
0:13:15 > 0:13:17doing whatever form of cycling that you choose.
0:13:17 > 0:13:19The manoeuvring of the bike itself
0:13:19 > 0:13:23and how you become almost part of the bike. You're as one.
0:13:23 > 0:13:25If you watch Mark Cavendish sprint now,
0:13:25 > 0:13:27he finds holes and he's able to move around
0:13:27 > 0:13:29like nobody else in the peloton,
0:13:29 > 0:13:32and I think that actually comes from the fact that he spent
0:13:32 > 0:13:35his whole youth and childhood racing BMX bikes.
0:13:37 > 0:13:39OK, this is your first timed lap.
0:13:41 > 0:13:44In order to see what level the rookies are at...
0:13:44 > 0:13:45Make your speed, make your speed.
0:13:45 > 0:13:48..Liam has challenged them to do a lap of the track
0:13:48 > 0:13:49as quick as they can.
0:13:49 > 0:13:51Head over to the inside, the inside.
0:13:51 > 0:13:52After seeing what they're made of,
0:13:52 > 0:13:56Liam is confident that with a few steers on technique,...
0:13:56 > 0:13:57Be nice and supple here.
0:13:57 > 0:13:59..and sharing some tricks of the trade,
0:13:59 > 0:14:02he can shave crucial seconds off their lap times.
0:14:02 > 0:14:04Sprint, sprint, sprint!
0:14:04 > 0:14:06Solid time from Erin in her first attempt.
0:14:08 > 0:14:12Tom lays down a decent time, too, but there's room for improvement.
0:14:12 > 0:14:14If we do a bit more work on some technical elements,
0:14:14 > 0:14:16we'll be able to get those times for everybody
0:14:16 > 0:14:18down by a good margin, I hope.
0:14:18 > 0:14:21Liam begins with some tips on the starting gate.
0:14:21 > 0:14:23Vital seconds saved here can win races.
0:14:23 > 0:14:26Put your bike in the middle of the starting gate,
0:14:26 > 0:14:29get your pedals level, put some pressure on your front foot
0:14:29 > 0:14:31and then by pushing on your front foot,
0:14:31 > 0:14:35you're able to stand up and rest your foot on your back pedal.
0:14:35 > 0:14:36Just try and relax into it.
0:14:36 > 0:14:39Don't try and push really hard on that front foot.
0:14:42 > 0:14:44There we go!
0:14:44 > 0:14:46You made it look easy!
0:14:46 > 0:14:48The next area I'd like to focus on is corners,
0:14:48 > 0:14:49and the objective is, basically,
0:14:49 > 0:14:52to cover the least amount of ground as possible.
0:14:52 > 0:14:54Keep your inside pedal high.
0:14:54 > 0:14:57If your inside pedal is low, and it's like that,
0:14:57 > 0:15:00as you tilt your bike over, your pedal is going to hit the floor.
0:15:02 > 0:15:04Riders can use the banking...
0:15:04 > 0:15:05There we go. Brilliant!
0:15:05 > 0:15:07..to help propel themselves down the middle of the straight.
0:15:07 > 0:15:10Go for it. There we go.
0:15:10 > 0:15:12And accelerate. Good job.
0:15:12 > 0:15:15So the next thing I'd like to go through is pumping,
0:15:15 > 0:15:16which is trying to generate speed
0:15:16 > 0:15:19by using your body and your bike in sync.
0:15:19 > 0:15:21Very similar to when you've been on a swing,
0:15:21 > 0:15:23where you come up and then you use your body,
0:15:23 > 0:15:26you kick your legs forward, to try and generate that momentum.
0:15:26 > 0:15:29So this is on the upward movement of the jump,
0:15:29 > 0:15:31and then this is on the downward movement.
0:15:31 > 0:15:32I'm going to start nice and slow
0:15:32 > 0:15:36and then I'm going to come up... Push down, down, down.
0:15:36 > 0:15:38- TOM:- He makes it look really easy.
0:15:38 > 0:15:40He doesn't do any peddling through that whole section.
0:15:40 > 0:15:42First up, it's Tom.
0:15:42 > 0:15:45Push those elbows away. Push them away. There we go.
0:15:45 > 0:15:47- TOM:- Not allowed to pedal on that bit?
0:15:47 > 0:15:49- LIAM:- Nope, no peddling.
0:15:49 > 0:15:51Next up, it's Erin.
0:15:53 > 0:15:55That's good, good.
0:15:55 > 0:15:57That's brilliant.
0:15:57 > 0:15:59Right then, Liam, let's how fast you can do it!
0:15:59 > 0:16:02I'm under pressure now. All right.
0:16:02 > 0:16:04Oh, gosh!
0:16:04 > 0:16:05Whoa!
0:16:07 > 0:16:08That's insane!
0:16:08 > 0:16:10That's just crazy.
0:16:16 > 0:16:18Hi, my name is Joanna Rowsell Shand
0:16:18 > 0:16:20and I'm a cyclist on the Great Britain team.
0:16:20 > 0:16:24I've won two Olympic gold medals - one from London and one from Rio.
0:16:24 > 0:16:26In order to be a professional cyclist,
0:16:26 > 0:16:28you need to be very determined to work hard.
0:16:28 > 0:16:31You need to be able to overcome setbacks.
0:16:31 > 0:16:34You need to be physically fit and willing to train and push your body.
0:16:34 > 0:16:37You also need to be willing to eat a good, healthy, balanced diet.
0:16:37 > 0:16:39Remember your fruit and veg, your carbohydrates,
0:16:39 > 0:16:42your protein and commit to the full training programme -
0:16:42 > 0:16:44not just the actual bike riding.
0:16:46 > 0:16:47Training in the bag.
0:16:47 > 0:16:51It's time to see if the rookies can shave some time off their laps.
0:16:51 > 0:16:53Tom is first in the start gates.
0:16:54 > 0:16:56Go on, Tom!
0:16:56 > 0:16:58That's it, go on! A fast start, isn't it?
0:16:58 > 0:17:01- Yes, way fast.- Definitely carrying a lot speed into their first jump.
0:17:01 > 0:17:04Come on, Tom, that's it. Attack!
0:17:04 > 0:17:06Go tight into that turn.
0:17:06 > 0:17:07Oh, he's done it lovely there.
0:17:07 > 0:17:10I think he's going to beat his time easily. One big pull.
0:17:10 > 0:17:13You need a good exit from this bend.
0:17:13 > 0:17:15- Pumping it now. That's it. - Go on, Tom.
0:17:15 > 0:17:18- Go on, Tom! - Go on! Stick to the lines.
0:17:22 > 0:17:25- Go on, Erin.- Come on, Erin!
0:17:25 > 0:17:27She's fast. She's fast onto that first jump.
0:17:27 > 0:17:32- Straight over.- Come on! - Keep pushing!- Come on!
0:17:32 > 0:17:33Oh, look at that high pedal.
0:17:33 > 0:17:35Beautiful line through that bend, wasn't it?
0:17:35 > 0:17:38- Go on, Erin. Last push. - Oh, look at her.
0:17:38 > 0:17:40She's very good at this bit.
0:17:40 > 0:17:43Beautiful body position. Come on, you can do it!
0:17:43 > 0:17:46Sprint to the line! Sprint! Woo!
0:17:46 > 0:17:48Very good.
0:17:48 > 0:17:51Now, I can tell you the scores on the doors.
0:17:51 > 0:17:53So, Tom, I'm pleased to tell you
0:17:53 > 0:17:55that you went way faster in your second ride,
0:17:55 > 0:17:57by over 13 seconds, and you did...
0:18:00 > 0:18:03Fantastic. Well done.
0:18:03 > 0:18:06And then, Erin, you went well under a minute.
0:18:06 > 0:18:0853 seconds dead, which is almost ten seconds faster.
0:18:08 > 0:18:10- Wow! Woohoo!- Well done, Erin.
0:18:10 > 0:18:11- So, nice one!- Well done.
0:18:13 > 0:18:16The tips that Liam gave me were really good and helpful.
0:18:16 > 0:18:19I've learned quite a lot, like handling skills.
0:18:19 > 0:18:23Instead of just peddling, you can use your whole body
0:18:23 > 0:18:25to propel yourself forward, really.
0:18:25 > 0:18:28Tom, for me, you were brilliant at taking instruction,
0:18:28 > 0:18:31implementing that and going out and doing everything that I'd asked.
0:18:31 > 0:18:34I would love for you to be involved with this sport.
0:18:34 > 0:18:37Erin, you've got amazing natural ability,
0:18:37 > 0:18:40blowing my expectations, and it's been a pleasure to work with you.
0:18:42 > 0:18:45Cycling is a diverse sport, so we thought we'd give the rookies
0:18:45 > 0:18:47a taste of yet another type of cycling.
0:18:47 > 0:18:50Purpose-built for the Glasgow Commonwealth Games,
0:18:50 > 0:18:53Alex is leading the rookies into the Sir Chris Hoy velodrome.
0:18:53 > 0:18:55And this is it.
0:18:55 > 0:18:57- What do you think?- Wow!
0:18:57 > 0:18:59It's incredible.
0:18:59 > 0:19:01And you're going to be riding around this track.
0:19:03 > 0:19:05But I think you might need a little bit of help,
0:19:05 > 0:19:10so we've lined up a three-time Olympic medallist...
0:19:10 > 0:19:11Rob Hayles.
0:19:13 > 0:19:14Wow!
0:19:14 > 0:19:18Also double Track World Champion and Commonwealth gold medallist.
0:19:18 > 0:19:21Rob is best known for his achievements on the track
0:19:21 > 0:19:23in team pursuit and madison.
0:19:23 > 0:19:25It's top tip time.
0:19:25 > 0:19:26Passion.
0:19:26 > 0:19:27You need passion for it.
0:19:27 > 0:19:29You need to really want to do it.
0:19:29 > 0:19:31You need to be open-minded.
0:19:31 > 0:19:33I would say do absolutely everything from a young age,
0:19:33 > 0:19:36whether it's BMX, mountain biking,
0:19:36 > 0:19:39time trialling and here on the velodrome.
0:19:39 > 0:19:41And my third, you need dedication.
0:19:42 > 0:19:44Rob's top tips are...
0:19:44 > 0:19:45Passion.
0:19:45 > 0:19:47You need to really want to do it.
0:19:47 > 0:19:52Be open-minded as to which cycling event is best suited to you.
0:19:52 > 0:19:54To make it to the top in cycling,
0:19:54 > 0:19:56a huge amount of dedication is needed.
0:19:56 > 0:19:59Right, guys, we're going to get you riding around and,
0:19:59 > 0:20:01by the end of the day,
0:20:01 > 0:20:05- you see the fence running around the top?- Yeah?
0:20:05 > 0:20:07We're going to have you brushing your elbow on there
0:20:07 > 0:20:09and we are going to do a lap-time trial.
0:20:09 > 0:20:14- What do you reckon?- So, it's all about speed, technique and nerve.
0:20:14 > 0:20:16- You'll love it.- Yeah.- I promise.
0:20:18 > 0:20:21Take a bit of a pew, here.
0:20:21 > 0:20:23So, this is the home straight.
0:20:23 > 0:20:26Obviously, the back straight opposite us,
0:20:26 > 0:20:29and the fastest part of the track is up there,
0:20:29 > 0:20:33just above the top corner of the British Cycling sign,
0:20:33 > 0:20:38from the fence all the way down to that corner there,
0:20:38 > 0:20:40just past the start and finish line.
0:20:44 > 0:20:47There's no better way to learn than getting stuck in.
0:20:47 > 0:20:49With the guidance of Rob,
0:20:49 > 0:20:52the rookies begin by getting a feel for the track and the bikes.
0:20:52 > 0:20:54Just remember, nice and relaxed.
0:20:54 > 0:20:55Give me a high five.
0:20:57 > 0:20:58Ali, a coach at the velodrome,
0:20:58 > 0:21:01is here to get the most from the rookies.
0:21:01 > 0:21:04All this is just teaching you to relax on the bike.
0:21:04 > 0:21:06Once you get up on the banking,
0:21:06 > 0:21:08you don't want to be stiff and really holding on.
0:21:09 > 0:21:11With the rookies gaining in confidence,
0:21:11 > 0:21:14it's time for them to start working their way up the track.
0:21:14 > 0:21:17Alex and Ali are also working their way up.
0:21:17 > 0:21:19They're going to have to come around the back of us,
0:21:19 > 0:21:21so, every lap, they're getting higher and higher.
0:21:21 > 0:21:22I'm nervous about this.
0:21:26 > 0:21:28It's higher than you actually think.
0:21:29 > 0:21:32Just keep your eye looking up where you want to be, OK?
0:21:33 > 0:21:35Don't keep looking down at the blue.
0:21:36 > 0:21:37OK, that's it.
0:21:38 > 0:21:40Nice one!
0:21:40 > 0:21:41- ALI:- Well done, Tom.
0:21:41 > 0:21:43Yeah, good, Tom.
0:21:43 > 0:21:45Now, straight up to the blue now, in the straight.
0:21:45 > 0:21:47- TOM:- Oh, no!
0:21:47 > 0:21:49OK?
0:21:49 > 0:21:51They did brilliant in the road race, then they absolutely nailed the BMX,
0:21:51 > 0:21:52and now look at them.
0:21:52 > 0:21:54They look like proper track cyclists.
0:21:54 > 0:21:56These two are born to cycle.
0:21:58 > 0:22:01With track time under their belts and confidence rising,
0:22:01 > 0:22:04it's time for the rookies to do a one-lap time trial.
0:22:05 > 0:22:07First up is Tom.
0:22:07 > 0:22:10He comes up to speed and crosses the line to begin his lap.
0:22:11 > 0:22:12Go on!
0:22:15 > 0:22:16Come on, Tom.
0:22:18 > 0:22:19Go on, that's it!
0:22:23 > 0:22:25Go on, Tom.
0:22:25 > 0:22:27Time comes round the final bend and it's a big push for the line.
0:22:29 > 0:22:30Stop the clock!
0:22:31 > 0:22:34- How did you find that Tom?- Hard.
0:22:34 > 0:22:35Hard. Tired?
0:22:35 > 0:22:36Yeah, a bit.
0:22:36 > 0:22:38OK.
0:22:38 > 0:22:39Your turn, Erin.
0:22:39 > 0:22:40- Are you ready?- Yeah.
0:22:42 > 0:22:44After coming up to speed, Erin crosses the line.
0:22:44 > 0:22:46Start the clock, Ali!
0:22:48 > 0:22:50- ALI:- Come on, Erin, that's it. - Go on, Erin.
0:22:50 > 0:22:52She's keeping a good position on the track.
0:22:52 > 0:22:54That's obviously the shortest distance.
0:22:55 > 0:22:58Look at that determination as she comes around the final bend!
0:22:58 > 0:22:59Erin, go on, go on!
0:23:01 > 0:23:04Some impressive times from both the rookies,
0:23:04 > 0:23:05but there's work to be done.
0:23:07 > 0:23:12The biggest thing that slows a bike rider down is aerodynamics.
0:23:12 > 0:23:15So, when we come down to the bottom of the track,
0:23:15 > 0:23:17I want you on the drops,
0:23:17 > 0:23:21your hands roll in, which will then roll your shoulders in
0:23:21 > 0:23:23and then you tuck your head down,
0:23:23 > 0:23:25make yourself as small as possible.
0:23:25 > 0:23:28So, all the time, you've got to concentrate on that line,
0:23:28 > 0:23:31but also nice and tucked in.
0:23:31 > 0:23:33As well as improving their aerodynamics,
0:23:33 > 0:23:38the rookies need to gain more height and use gravity to gain extra speed.
0:23:38 > 0:23:41So, this is where it starts to get really scary.
0:23:41 > 0:23:44They're going to try and get all the way up the track to the very edge,
0:23:44 > 0:23:46where the barriers are.
0:23:46 > 0:23:48It looks absolutely terrifying.
0:23:52 > 0:23:54Look at that, look at that!
0:23:54 > 0:23:55That's really high.
0:23:55 > 0:23:58Right, this is going to be a little practice, OK?
0:23:58 > 0:24:01This is the line that you want when you do the time trial.
0:24:01 > 0:24:04Nice and high, as high as you can.
0:24:04 > 0:24:06When they begin their time-trial laps,
0:24:06 > 0:24:09they'll dive down this final bend towards the start line
0:24:09 > 0:24:13to carry as much speed as they can into their crucial timed laps.
0:24:13 > 0:24:14Straight line into this corner.
0:24:18 > 0:24:20And that's how you ride the track.
0:24:20 > 0:24:21Simples, eh?
0:24:21 > 0:24:22All right?
0:24:22 > 0:24:25In your professional opinion, Ali, how well are they doing?
0:24:25 > 0:24:28The marked difference to from starting, walking up to the track,
0:24:28 > 0:24:30to now is unbelievable.
0:24:30 > 0:24:33- It's terrific.- Right. - They've done very, very well.
0:24:33 > 0:24:35But can the rookies take everything they've learned
0:24:35 > 0:24:38and put it into practice when it really matters,
0:24:38 > 0:24:40in the final time trial?
0:24:40 > 0:24:41- ALI:- Push, push, push!
0:24:41 > 0:24:45Tom dives down off that fastest part of the track to begin his timed lap.
0:24:45 > 0:24:47That's it, really drive it, really drive it.
0:24:47 > 0:24:49Body position's much better.
0:24:49 > 0:24:51Come on, Tom, dig deep now!
0:24:52 > 0:24:54Go on, Tom! Come on, Tom!
0:24:54 > 0:24:56Superb grit and determination from Tom,
0:24:56 > 0:24:59as the finish line comes into sight.
0:24:59 > 0:25:01This is the final straight now. Come on! Attack, attack!
0:25:01 > 0:25:05All the way to the line, all the way. That's it.
0:25:05 > 0:25:06Stop the clock.
0:25:06 > 0:25:07- How was that?- Good.
0:25:07 > 0:25:08Great effort, Tom!
0:25:10 > 0:25:11Now it's Erin's turn to dive off that bend
0:25:11 > 0:25:14and begin that lap that counts.
0:25:14 > 0:25:17- Go, go, go, go, go!- Go on, Erin. - And she's off!
0:25:18 > 0:25:20Great line round that first corner, Erin.
0:25:20 > 0:25:22- That's it.- Go on, Erin!
0:25:22 > 0:25:24- TOM:- Come on, Erin, keep pushing.
0:25:24 > 0:25:25- Nice!- Push, push, push!
0:25:28 > 0:25:31Look at her cling to that line round the final bend!
0:25:31 > 0:25:32But has she got enough left in the tank?
0:25:32 > 0:25:34- Push, push! - Go on, Erin, Keep riding!
0:25:36 > 0:25:37Incredible effort, Erin -
0:25:37 > 0:25:39but what's that time?
0:25:39 > 0:25:40It's going to be close.
0:25:41 > 0:25:43Has Tom beaten his first time of 25 seconds flat?
0:25:43 > 0:25:47- Tom, your second time was 23.16 seconds.- Yes!
0:25:47 > 0:25:49Whoa! Well done, well done.
0:25:49 > 0:25:51Fantastic.
0:25:51 > 0:25:55Erin, your second time was 19.75,
0:25:55 > 0:25:58- under the 20 seconds.- Well done.
0:25:58 > 0:26:00I'm proud of myself beating my time.
0:26:00 > 0:26:06The thing what surprised me is that I reached the top of the velodrome.
0:26:06 > 0:26:09I didn't think I was going to get that high but,
0:26:09 > 0:26:10yeah, I really liked it.
0:26:10 > 0:26:14Tom, I thought you made some massive improvements and, obviously,
0:26:14 > 0:26:18the clock doesn't lie. Big thumbs-up from me, well done.
0:26:18 > 0:26:21Erin, what an incredible little bike rider you are at the moment.
0:26:21 > 0:26:24Already, you delivered every single time.
0:26:27 > 0:26:29High adrenaline stuff from the rookies today,
0:26:29 > 0:26:31with a remarkable road race,
0:26:31 > 0:26:34a BMX bonanza and track-cycling trial.
0:26:34 > 0:26:37But have they got what it takes to peddle their way to the top?
0:26:44 > 0:26:48I've been blown away just by your sheer determination and skill,
0:26:48 > 0:26:51and I'm going to be watching your careers very, very closely.
0:26:51 > 0:26:53Both of you, keep working hard and, hopefully, I'll see your name
0:26:53 > 0:26:56at the Olympics or winning a world title.
0:26:56 > 0:26:59I can say that I've been here and tried to help you on that journey.
0:26:59 > 0:27:02In the future, I can certainly see you in a professional jersey,
0:27:02 > 0:27:05riding for a team. A big thumbs-up from me.
0:27:05 > 0:27:09Well done and please continue to just enjoy your bike riding.
0:27:09 > 0:27:11- Wow, rookies, that was fantastic! - BOTH:- Yeah!
0:27:11 > 0:27:15So, how have you enjoyed your taste of professional cycling?
0:27:15 > 0:27:17- Really enjoyed it, it's been amazing.- Yeah.
0:27:17 > 0:27:19You looked like you we having a great time.
0:27:19 > 0:27:23So, Erin, do you still want to be a professional cyclist?
0:27:23 > 0:27:27- Definitely. - Are you sure?- Positive.- OK.
0:27:27 > 0:27:30- Tom?- Yeah.- Definitely?- Yeah.
0:27:30 > 0:27:32All right, but if you don't make it to the Olympics,
0:27:32 > 0:27:34there is another professional cycling job
0:27:34 > 0:27:36that you might not have considered yet -
0:27:36 > 0:27:38cycle rickshaw rider!
0:27:38 > 0:27:40Come on, get on board!
0:27:41 > 0:27:45There's no medals, but you can make a fortune out of tips, you know?
0:27:45 > 0:27:46Let's go!