0:00:04 > 0:00:07Here on Blue Peter we love a good challenge.
0:00:07 > 0:00:09Yes, we love to have a go and get stuck in.
0:00:09 > 0:00:12And I have to say, I do often win them!
0:00:13 > 0:00:14Whatever, Radzi!
0:00:14 > 0:00:16I'm only joking.
0:00:16 > 0:00:18But not all of our challenges are head-to-head,
0:00:18 > 0:00:21so we thought we'd pick out one of our favourite solo challenges
0:00:21 > 0:00:23for this special programme.
0:00:23 > 0:00:27So sit back, relax and enjoy watching us being put through our paces.
0:00:27 > 0:00:30Can I just say as well, I do normally win.
0:00:47 > 0:00:50I'm at the National Water Sports Centre in Nottingham
0:00:50 > 0:00:53to train for one of my hardest Blue Peter challenges yet.
0:00:54 > 0:00:57In just three months, I'll be attempting to canoe
0:00:57 > 0:00:58the full length of this -
0:00:58 > 0:01:02one of the toughest whitewater canoeing courses in the world.
0:01:02 > 0:01:04It's where the best in the business competed
0:01:04 > 0:01:06at the London 2012 Olympic Games.
0:01:07 > 0:01:11Luckily for me, I'll be trained by Russ, a former British number one
0:01:11 > 0:01:14slalom canoeist and a senior coach for Team GB.
0:01:15 > 0:01:18He knows everything about canoeing on white water.
0:01:18 > 0:01:21The Olympic course that we are looking at is quite a big task, yeah.
0:01:21 > 0:01:23Can you stop smiling when you say that?
0:01:23 > 0:01:26- That was a bit of an evil smile! - It makes me excited! Yeah.
0:01:26 > 0:01:30Now, how long would someone normally train to get to that level?
0:01:30 > 0:01:33Roughly, round about a six-month period of time for someone
0:01:33 > 0:01:36training regularly would be a good challenge.
0:01:36 > 0:01:38- And I have got three months. - You have got three months,
0:01:38 > 0:01:40so we have got a real challenge on our hands.
0:01:40 > 0:01:42But, you know, I am really optimistic.
0:01:42 > 0:01:44I think we are going to be good to go in three months' time.
0:01:44 > 0:01:47- I am optimistic too. I am actually really up for this challenge.- Cool.
0:01:47 > 0:01:50I'm really excited. So what should we get started?
0:01:50 > 0:01:51We kick off with the basics.
0:01:51 > 0:01:55Russ shows me how to turn and control the canoe.
0:01:56 > 0:01:57There we go.
0:01:57 > 0:02:01- Excellent. - I like this - ballet in a boat.
0:02:01 > 0:02:05Next stroke is a ruddering stroke, it is called the stern rudder.
0:02:05 > 0:02:07Reach round and just hold it, hold it.
0:02:07 > 0:02:09And now push and pull.
0:02:09 > 0:02:10Excellent.
0:02:10 > 0:02:13'All these different strokes need to become second nature
0:02:13 > 0:02:15'if I am to complete this challenge.'
0:02:15 > 0:02:17Yay!
0:02:17 > 0:02:20Thinking about the boat, the body and the blade, those three
0:02:20 > 0:02:23key elements, and getting them to work naturally together.
0:02:23 > 0:02:26And she has started to do that already,
0:02:26 > 0:02:29we've just got to fine tune and hone those skills a little bit more.
0:02:29 > 0:02:31Hey, I'm sweeping!
0:02:31 > 0:02:33Oh, no.
0:02:33 > 0:02:34'But despite all the training,
0:02:34 > 0:02:38'I am finding the hardest thing is just getting out of my boat.'
0:02:38 > 0:02:41- Onto the bank.- Oh, there's poo! - Yeah, that comes free.
0:02:44 > 0:02:47As the weeks go by, I feel like the training is going well.
0:02:49 > 0:02:53But so far I have only been canoeing on flat water.
0:02:53 > 0:02:56Now Russ thinks it is time to move up to the next level.
0:02:56 > 0:03:00Russ, help me. There's moving water everywhere. What do I do?
0:03:00 > 0:03:01Two golden rules.
0:03:01 > 0:03:05- Rule number one, be going quicker than or slower than the water.- OK.
0:03:05 > 0:03:08And rule number two, if you go at the same speed as the water,
0:03:08 > 0:03:11it is just going to take you where it wants to take you.
0:03:12 > 0:03:14Argh!
0:03:15 > 0:03:18Down the middle. Sweep! Good.
0:03:20 > 0:03:22Girl, yeah!
0:03:22 > 0:03:23Sweep, sweep, sweep!
0:03:26 > 0:03:30Do you know what? That was so much fun. I absolutely loved it.
0:03:30 > 0:03:34That was my first time on moving water and I'm really buzzing.
0:03:34 > 0:03:37The only question is, how am I going to do whitewater rapids
0:03:37 > 0:03:41that are so much harder and scarier than that?
0:03:41 > 0:03:44Before I hit the rapids, I could do with a pep talk.
0:03:44 > 0:03:46Any young experts around?
0:03:47 > 0:03:50I still need loads of help, so give me any top tips.
0:03:50 > 0:03:53What can I focus on when I'm going down this course?
0:03:53 > 0:03:56- Lean forward.- Lean forward. At all times?
0:03:56 > 0:03:59- Yeah, especially downhill. - OK, lean forward. What else?
0:03:59 > 0:04:00Make sure you keep a flat boat
0:04:00 > 0:04:02because if you edge too much you will probably fall in.
0:04:02 > 0:04:04Just keep as flat a boat as you can.
0:04:04 > 0:04:07- Focusing on the course, not your nerves.- What else?
0:04:07 > 0:04:11When you stop paddling, the course takes control.
0:04:11 > 0:04:14Keep paddling and you should get through.
0:04:14 > 0:04:17Well, thank you so much for your help today, I really did need it.
0:04:17 > 0:04:19I'm going to go and practice, but you can't come, OK,
0:04:19 > 0:04:22because you will make me look rubbish. See you later!
0:04:22 > 0:04:23- Good luck.- Good luck.
0:04:23 > 0:04:24'Thanks. I'll need it!
0:04:24 > 0:04:27'I'm about to face my toughest test on the water yet.'
0:04:27 > 0:04:30So, this part of the course is called The Washing Machine.
0:04:30 > 0:04:33You can see why - there is water going in both directions,
0:04:33 > 0:04:35so anything could happen here. I've never done it.
0:04:35 > 0:04:39This is going to be the hardest thing I have ever done in canoeing.
0:04:39 > 0:04:41Fingers crossed that goes all right.
0:04:44 > 0:04:46With Russ's help, I try to line up for the run.
0:04:47 > 0:04:51But the speed of the rapids makes it really difficult.
0:04:51 > 0:04:53I make the tiniest mistake...
0:04:55 > 0:04:59..and it's all over. The force of the water is unbelievable.
0:05:01 > 0:05:05And I need a helping hand to get me out. I am gutted.
0:05:10 > 0:05:13I'm so frustrated with that fall.
0:05:13 > 0:05:15It was so stupid.
0:05:15 > 0:05:18I feel really annoyed.
0:05:18 > 0:05:21If you fall in you get dragged down and it's really scary.
0:05:22 > 0:05:24Now I'm standing in the rain...
0:05:26 > 0:05:29..not sure if this challenge is going to happen.
0:05:29 > 0:05:34But although I am scared and fed up, I have to give it another go.
0:05:34 > 0:05:35I just hope I get it this time.
0:05:38 > 0:05:41I try really hard to read the water and keep paddling,
0:05:41 > 0:05:42just like I have been taught.
0:05:45 > 0:05:49And I do it! It feels amazing.
0:05:51 > 0:05:52But in my final challenge,
0:05:52 > 0:05:57there will be over 300 metres of rapids just like this.
0:05:57 > 0:05:59I have still got a long way to go.
0:06:01 > 0:06:04The next day, worried about my progress and my safety,
0:06:04 > 0:06:08Russ calls me back for a crisis talk.
0:06:08 > 0:06:09OK, Lindsey, I think
0:06:09 > 0:06:12we need to think about maybe having a little plan B.
0:06:12 > 0:06:16When they get to Lee Valley, we are going to have a lot of
0:06:16 > 0:06:19Washing Machines stacking up on top of each other.
0:06:19 > 0:06:23I think we need to move away from paddling in a single boat
0:06:23 > 0:06:25and maybe look at going into a double boat.
0:06:25 > 0:06:29'It's tough to hear that I am not ready to tackle the Olympic course on my own.'
0:06:29 > 0:06:30It's so heavy!
0:06:30 > 0:06:32'But now I have a new challenge.
0:06:32 > 0:06:34'In the two-man canoe, the person at the back steers
0:06:34 > 0:06:37'and the person at the front provide the power.
0:06:37 > 0:06:40'If you don't paddle together things can go wrong very quickly,
0:06:40 > 0:06:43'so I need to get used to working as a team.
0:06:43 > 0:06:44'I find I can transfer
0:06:44 > 0:06:48'a lot of the strokes I have learnt in a single canoe to this tandem.
0:06:48 > 0:06:51'But Russ is keen to see how I perform on the white water.
0:06:51 > 0:06:53'Bring on the rapids!'
0:06:57 > 0:07:00With Russ helping to keep the boat pointing roughly in the right
0:07:00 > 0:07:04direction, I can use my power at the front to smash through those waves.
0:07:06 > 0:07:10For the very first time I feel like I am in control, not the water.
0:07:12 > 0:07:16I have gone from massive mistakes that I can't correct by myself
0:07:16 > 0:07:19because I am not an Olympic canoeist to actually making small
0:07:19 > 0:07:23mistakes that I have time to think about and correct.
0:07:23 > 0:07:26I love canoeing. It's good!
0:07:26 > 0:07:29I might be feeling good now, but this is what awaits me -
0:07:29 > 0:07:35300 metres of the toughest man-made whitewater course in the world.
0:07:35 > 0:07:38To get down this, I'm going to need a canoeing legend.
0:07:38 > 0:07:42Meet Olympic gold medallist Tim Baillie.
0:07:42 > 0:07:44That looks like Niagara Falls to me
0:07:44 > 0:07:47cos I have never seen a wave that big in my life.
0:07:47 > 0:07:49And when you come down it, it happens very quickly,
0:07:49 > 0:07:52so as quickly as you get scared, it'll be over and either we'll be
0:07:52 > 0:07:55fine or we'll be going for a surf in the middle.
0:07:55 > 0:07:57'That's reassuring(!) Thanks, Tim.
0:07:57 > 0:07:59'But at least we have time to practise
0:07:59 > 0:08:01'on a smaller run before we go for it.
0:08:01 > 0:08:03'And, hey, what a way to get there!'
0:08:03 > 0:08:05Whoo!
0:08:05 > 0:08:07This could be my highlight of the day.
0:08:07 > 0:08:10'We have never canoed together before and if we are going
0:08:10 > 0:08:14'to complete the course, we need to be perfectly in time.
0:08:14 > 0:08:16'We have got just one hour to get it right.
0:08:18 > 0:08:22'We try to find our rhythm, but at first we are all over the place.'
0:08:24 > 0:08:26OK, stop, stop, stop. Wow.
0:08:29 > 0:08:33'After several runs, we start to click. But will it be enough?'
0:08:36 > 0:08:39It's getting so close. I feel sick.
0:08:39 > 0:08:41This is scary. Right, let's do it.
0:08:42 > 0:08:45The time for practice is over.
0:08:45 > 0:08:49I only have one run, one chance to complete this epic course.
0:08:49 > 0:08:53I will need to remember every bit of my training if we are to succeed.
0:08:53 > 0:08:55Oh, and don't forget the badge!
0:09:15 > 0:09:17This is it. Three months of work. Let's go.
0:09:22 > 0:09:25Watch as they come down the course.
0:09:25 > 0:09:27This is Lindsey's big challenge.
0:09:27 > 0:09:30The force of the water is unbelievable.
0:09:30 > 0:09:32My brain barely has time to compute
0:09:32 > 0:09:35what is going on before we are battered by the next rapid.
0:09:35 > 0:09:40It is just hit after hit after hit of brutal white water.
0:09:40 > 0:09:42Go on, Lindsey!
0:09:43 > 0:09:47It's like being on the most intense rollercoaster in the world.
0:09:47 > 0:09:49The only difference is I'm in the driving seat.
0:09:55 > 0:09:59Tim is using all his skills to keep us pointing in the right direction.
0:10:01 > 0:10:04But without warning, we almost tip over.
0:10:04 > 0:10:06We just manage to stay upright.
0:10:07 > 0:10:09That was close!
0:10:11 > 0:10:14I have never concentrated so hard in my life.
0:10:14 > 0:10:18As the crowd cheer on, my arm muscles are burning with pain.
0:10:18 > 0:10:20But we have to keep paddling.
0:10:25 > 0:10:27Yes!
0:10:27 > 0:10:32And as we turn the last corner, I realise - we've done it!
0:10:32 > 0:10:34- Yes!- Whoo!
0:10:40 > 0:10:43We did it!
0:10:43 > 0:10:46- We did it.- Brilliant! - Are you crying?- Well done, mate.
0:10:46 > 0:10:49I was a little bit. My heart was in my mouth when we came down.
0:10:49 > 0:10:53- That was brilliant, absolutely stoked.- That was proper.
0:10:53 > 0:10:56There were moments when I thought we are going in. Did you see us tip?
0:10:56 > 0:10:59Yeah, that was... Oh, oh!
0:10:59 > 0:11:04I feel so satisfied and so proud because I got that feeling at the top
0:11:04 > 0:11:06of "I don't want to do it" and you have just got to do it,
0:11:06 > 0:11:11just go for it. That was... Yeah, that was awesome. I loved it.
0:11:11 > 0:11:15RADZI: Yes, Lindsey! I wonder what Blue Peter has in store for me?
0:11:15 > 0:11:17Fresh white socks,
0:11:17 > 0:11:18a T-shirt,
0:11:18 > 0:11:19and shorts.
0:11:19 > 0:11:21I'm going to be getting physical again.
0:11:21 > 0:11:25I have come to a sports centre in Glasgow to find out
0:11:25 > 0:11:28what my next big Blue Peter challenge will be.
0:11:28 > 0:11:31And I'd say it has got something to do with gymnastics.
0:11:32 > 0:11:35And, wow, my coach for the day is Olympic silver
0:11:35 > 0:11:38and Commonwealth gold medallist Louis Smith.
0:11:38 > 0:11:41Maybe he can tell me some more. Clearly there is gymnastics involved.
0:11:41 > 0:11:43What am I going to be doing?
0:11:43 > 0:11:45Well, we need to find out which is the best apparatus for you
0:11:45 > 0:11:48and which one you get on with. We have got the boys here.
0:11:48 > 0:11:50They are going to show you a bit of gymnastics,
0:11:50 > 0:11:52how fun it is, and then we are going to put you
0:11:52 > 0:11:55through your paces and find out which apparatus is for you.
0:11:55 > 0:11:57Let's do it. Wish me luck.
0:11:57 > 0:11:59So, before Louis can set my challenge,
0:11:59 > 0:12:02he wants to put me through my paces on the six different
0:12:02 > 0:12:06apparatus to see which one I am best at.
0:12:06 > 0:12:07First up, the vault.
0:12:11 > 0:12:13That's it.
0:12:13 > 0:12:15So the second part is you push off your hands,
0:12:15 > 0:12:19your shoulders come up and you land.
0:12:19 > 0:12:21It just seems crazy to carry on.
0:12:21 > 0:12:22How do my legs go through, though?
0:12:22 > 0:12:25- Yeah, like that.- Do I land feet first or...? How do I land?
0:12:25 > 0:12:28- Feet first. - I don't know how to do this!
0:12:28 > 0:12:30Never heard so much moaning in all my life.
0:12:30 > 0:12:31Go!
0:12:31 > 0:12:33- Not that one!- Nice.
0:12:35 > 0:12:36Argh!
0:12:36 > 0:12:38- Nearly.- It was good!
0:12:38 > 0:12:40I've never done this before.
0:12:40 > 0:12:43I thought today was going to be easy for me!
0:12:43 > 0:12:45OK, maybe that's not my best discipline.
0:12:45 > 0:12:48Will I do any better on the rings?
0:12:48 > 0:12:49Get the rings on the pads...
0:12:51 > 0:12:52..like that.
0:12:52 > 0:12:53And then you pull up.
0:12:55 > 0:12:58- What?- You keep the rings close. - Oh...
0:12:58 > 0:13:02- Got a grip. One, two, three... - Rings close.
0:13:02 > 0:13:03Go on...
0:13:03 > 0:13:06- Oh, you've done it!- Yes!
0:13:06 > 0:13:08Yes!
0:13:08 > 0:13:09Radzi, I am impressed, mate.
0:13:11 > 0:13:13Well, that is definitely an improvement.
0:13:13 > 0:13:16But as Louis puts me through my paces on the different apparatus,
0:13:16 > 0:13:20I'm still wondering, what will my final challenge be?
0:13:20 > 0:13:22- There you go. - There we are.- A few swings.
0:13:27 > 0:13:28Boom!
0:13:30 > 0:13:32- There you go.- That was better.
0:13:32 > 0:13:34Go on.
0:13:34 > 0:13:36We might make a gymnast out of him yet.
0:13:36 > 0:13:37- Really?- Possibly.
0:13:39 > 0:13:42And finally, it's time for the floor.
0:13:42 > 0:13:43A big strong kick.
0:13:45 > 0:13:47Forward roll.
0:13:50 > 0:13:51Nice.
0:13:56 > 0:13:59- OK, that wasn't...wasn't very neat. - That was fine.
0:13:59 > 0:14:03So do your handstand, forward roll, little dive roll
0:14:03 > 0:14:04and then an Arab Spring.
0:14:15 > 0:14:19Good control in the handstand, nice body, good roll... Yeah, good work.
0:14:19 > 0:14:20I'm enjoying this.
0:14:20 > 0:14:23OK, enough's enough, I really want to know now -
0:14:23 > 0:14:26which discipline does Louis think is my strongest?
0:14:26 > 0:14:28I think what you picked up the quickest
0:14:28 > 0:14:31and the best, I think, was the floor.
0:14:31 > 0:14:33You actually did some gymnastics elements.
0:14:33 > 0:14:36You know, you did a handstand forward roll, you did the dive roll,
0:14:36 > 0:14:38you did the round off, the Arab Spring.
0:14:38 > 0:14:41- But I've got one more surprise. - OK...
0:14:41 > 0:14:43You haven't just been doing gymnastics for fun,
0:14:43 > 0:14:44you're actually going to be
0:14:44 > 0:14:47performing at the World Gymnastics Championships.
0:14:47 > 0:14:48- Am I?- Yep.
0:14:49 > 0:14:51- OK, then!- Yeah.
0:14:51 > 0:14:55- Bring it on! Where's it going to be at?- I'm going to show you now.
0:14:55 > 0:14:59So, in just eight months' time, I will be performing...
0:14:59 > 0:15:00here.
0:15:00 > 0:15:03This is the Hydro.
0:15:03 > 0:15:09This huge arena will be home to the 2015 World Gymnastics Championships.
0:15:09 > 0:15:12You have genuinely got me excited.
0:15:12 > 0:15:14Genuinely, I actually think, "Wow!"
0:15:14 > 0:15:18In just eight months' time, it is probably going to look very
0:15:18 > 0:15:21similar but very different, and filled with people,
0:15:21 > 0:15:24all expecting a performance from little old me.
0:15:24 > 0:15:26CHEERING
0:15:28 > 0:15:32I am now well into my training with my coach, Rob Payne,
0:15:32 > 0:15:33and he is pushing me hard.
0:15:33 > 0:15:35Good lad.
0:15:35 > 0:15:37He knows just how far I have to go before I am
0:15:37 > 0:15:41ready for my performance and he wants me to understand too.
0:15:41 > 0:15:45So, to help me find out exactly how well I am doing,
0:15:45 > 0:15:46plus allow me to see
0:15:46 > 0:15:49just how I measure up against the guys who will actually be
0:15:49 > 0:15:53competing in Glasgow, I have come to a very special place indeed.
0:15:53 > 0:15:57Welcome to the English Institute Of Sport in Lilleshall.
0:15:57 > 0:16:01It is the training base for Britain's top gymnasts.
0:16:01 > 0:16:04One of whom is this guy - Kristian Thomas.
0:16:04 > 0:16:07Holder of Olympic bronze and Commonwealth gold medals,
0:16:07 > 0:16:12he knows exactly what it takes to be an elite athlete.
0:16:12 > 0:16:14How difficult is the training?
0:16:14 > 0:16:17To get to the level of being able to do 30 hours in the gym a week,
0:16:17 > 0:16:20it takes years and years and years of just gradual building up.
0:16:20 > 0:16:22So it is a tough sport to do,
0:16:22 > 0:16:24however it is also such an enjoyable sport to do,
0:16:24 > 0:16:26doing things that nobody else can do.
0:16:26 > 0:16:28What makes up the perfect gymnast?
0:16:28 > 0:16:31I would probably say that strength, flexibility,
0:16:31 > 0:16:34balance and also power are probably the most important
0:16:34 > 0:16:36aspects of being a gymnast.
0:16:36 > 0:16:37It is unbelievable.
0:16:37 > 0:16:40Seeing Kristian get put through his paces makes me realise
0:16:40 > 0:16:43just how far I am off his level.
0:16:43 > 0:16:47And suddenly my challenge feels very real indeed.
0:16:47 > 0:16:50Gymnastics is a sport that anyone can get involved in,
0:16:50 > 0:16:52whatever your ability.
0:16:52 > 0:16:55But to see how I compare to the very best,
0:16:55 > 0:16:59Kristian's coach Rudi has lined up some tests for me.
0:16:59 > 0:17:02The first measures strength.
0:17:02 > 0:17:04Leg strength is really important for a gymnast,
0:17:04 > 0:17:06especially on the floor exercise.
0:17:06 > 0:17:08It enables them to put maximum power into the tumbles,
0:17:08 > 0:17:12so that they can fit in multiple twists and somersaults.
0:17:12 > 0:17:15To test my leg muscles, we are going to do a box jump.
0:17:15 > 0:17:19From a standing start, you jump as high as you can on to a box,
0:17:19 > 0:17:22and Kristian is going to show me how it's done.
0:17:24 > 0:17:26Wow!
0:17:26 > 0:17:31He has just jumped 135cm from a standstill.
0:17:31 > 0:17:33That is like jumping over a horse!
0:17:37 > 0:17:39Oh, well done.
0:17:39 > 0:17:43I managed to jump 105cm, so my training is paying off.
0:17:43 > 0:17:45But when it comes to Kristian's level, well,
0:17:45 > 0:17:47you can see for yourself.
0:17:48 > 0:17:51Now it's time for a test number two - speed.
0:17:51 > 0:17:55So, speed is really important, especially for the floor exercise.
0:17:55 > 0:17:57You need a maximum amount of speed so that can then help us
0:17:57 > 0:18:00with explosive tumbles.
0:18:00 > 0:18:03We are going to see how fast I can run over 20 metres
0:18:03 > 0:18:04compared to Kristian.
0:18:07 > 0:18:10My best is a respectable 3.43 seconds.
0:18:12 > 0:18:17But Christian's explosive legs cover the distance in just 3.01 seconds.
0:18:17 > 0:18:21And in competition, he would be expected to go under three seconds.
0:18:22 > 0:18:26So, what I would like to see for you to get improvement is just
0:18:26 > 0:18:29to get those first couple of steps a little bit more dynamic,
0:18:29 > 0:18:31a little bit faster.
0:18:31 > 0:18:33So speed is vital for my routine.
0:18:33 > 0:18:37But we are not done yet - the last thing we need to look at is diet.
0:18:37 > 0:18:40Diet is really important to an elite-performing gymnast
0:18:40 > 0:18:42because it helps the muscles recover
0:18:42 > 0:18:45when they are sore and it fuels the body for the day.
0:18:45 > 0:18:47And, as you might have guessed,
0:18:47 > 0:18:50mine isn't quite as healthy as Kristian's.
0:18:50 > 0:18:53So, I start off with a bowl of one of my favourite cereals here,
0:18:53 > 0:18:55which is chocolate covered.
0:18:55 > 0:18:57And then for a classic Radzi dinner,
0:18:57 > 0:19:01I have got a lasagne here...with a little bit of salad, to be fair.
0:19:01 > 0:19:04So, I have got some eggs, some chicken here,
0:19:04 > 0:19:08I have got lots of vegetables. Dinner, perhaps something like fish.
0:19:08 > 0:19:11How much of a difference would having a diet much
0:19:11 > 0:19:12more like Christian's help me?
0:19:12 > 0:19:14Oh, definitely would help your energy.
0:19:14 > 0:19:18It would help you train building up to that big day up in Glasgow.
0:19:18 > 0:19:20I'm sure on the day you want to perform to the best of your ability.
0:19:20 > 0:19:23- Absolutely.- And a very well-balanced diet will go a long way
0:19:23 > 0:19:25to help you achieving that.
0:19:25 > 0:19:28'Loads of food for thought there.'
0:19:28 > 0:19:31- Back at my training... - So, a big effort in the warm-up.
0:19:31 > 0:19:34..and I'm starting to make progress.
0:19:34 > 0:19:37But not only do I have to do a faultless routine,
0:19:37 > 0:19:40I have to do it in front of 8,000 people.
0:19:40 > 0:19:44So I need some advice on performing in front of large crowds.
0:19:44 > 0:19:48So who better to speak to than Blue Peter legend Matt Baker
0:19:48 > 0:19:50and gymnastics legend Beth Tweddle?
0:19:50 > 0:19:54You probably recognise Matt from presenting The One Show
0:19:54 > 0:19:57but when he was younger, as well as being a Blue Peter presenter,
0:19:57 > 0:19:59he was also a junior British gymnast.
0:20:01 > 0:20:04And as for Beth, well, she's only the most successful British athlete
0:20:04 > 0:20:09in the history of the sport, winning European, World and Olympic medals.
0:20:09 > 0:20:11I've just got to start by asking,
0:20:11 > 0:20:15what is it actually like to perform in front of thousands of people?
0:20:15 > 0:20:17Every gymnast gets nervous.
0:20:17 > 0:20:19We look quite controlled and composed,
0:20:19 > 0:20:22but actually our stomachs are doing 100 somersaults.
0:20:22 > 0:20:25But once you step up onto that podium, you will love it.
0:20:25 > 0:20:28When I'm training, I get that feeling of "I can't do it,
0:20:28 > 0:20:30- "I just can't do it". - Believe in yourself.
0:20:30 > 0:20:33Think about where you have come from and look at that progression
0:20:33 > 0:20:35and think, "I have come this far."
0:20:35 > 0:20:37"How far am I going to get in the next few weeks?"
0:20:37 > 0:20:38I'm going to give it my all.
0:20:38 > 0:20:41Guys, genuinely, it has been an absolute pleasure
0:20:41 > 0:20:42and I'll see you in Glasgow.
0:20:44 > 0:20:45Those guys are legends,
0:20:45 > 0:20:48but I want to learn more about how I can improve my performance.
0:20:48 > 0:20:51So I have come to visit a very special project in London,
0:20:51 > 0:20:53funded by Children In Need.
0:20:53 > 0:20:57The young people that come here specialise in acro tumble,
0:20:57 > 0:20:59a mixture of circus skills and gymnastics.
0:21:00 > 0:21:04What would you think if I was to do three moves and you were to judge me?
0:21:04 > 0:21:05- ALL:- Yeah!
0:21:05 > 0:21:08Thank you very much. Please be kind!
0:21:08 > 0:21:11First up, the pike headstand.
0:21:13 > 0:21:15- ALL:- Whoa!
0:21:15 > 0:21:17I hope you're impressed!
0:21:17 > 0:21:18'They seem to be.
0:21:20 > 0:21:22'Next it is time to show off my balance.'
0:21:22 > 0:21:25This looks quite simple, but it is surprisingly difficult.
0:21:27 > 0:21:28Whoa!
0:21:30 > 0:21:34And this is a move I sort of invented, so I hope you like it.
0:21:36 > 0:21:38Whoa!
0:21:39 > 0:21:41Whoa!
0:21:41 > 0:21:42So, what did they think?
0:21:42 > 0:21:46You looked like a swan that was floating on the water.
0:21:46 > 0:21:51Your posture was, like, straight and you balanced really well.
0:21:51 > 0:21:52The descent was clunky.
0:21:52 > 0:21:55RADZI LAUGHS
0:21:55 > 0:21:57Impressed? Well, almost.
0:21:57 > 0:21:59Now it's time for them to show me what they can do -
0:21:59 > 0:22:03cartwheels, balance and some epic towers.
0:22:07 > 0:22:08These guys love what they do.
0:22:08 > 0:22:11They really enjoy it and that is what I am going to remember
0:22:11 > 0:22:14when I do my performance - I have got to enjoy it.
0:22:17 > 0:22:20A gymnastics floor routine is a series of tumbling,
0:22:20 > 0:22:22strength and balance moves performed in a fluid
0:22:22 > 0:22:25and polished sequence on a 12-metre-squared floor.
0:22:26 > 0:22:29My performance will be two and a half minutes long
0:22:29 > 0:22:33and made up of 12 moves designed to test me to the limit.
0:22:33 > 0:22:35Do you know what?
0:22:35 > 0:22:38Doing the individual moves in gymnastics is really tough,
0:22:38 > 0:22:41but doing them in sequence where I only get one chance to get it right
0:22:41 > 0:22:44makes it so much harder!
0:22:44 > 0:22:45Right, back to it.
0:22:51 > 0:22:54I'll be pulling off skills like the splits,
0:22:54 > 0:22:57cartwheels and handstands, which are difficult enough.
0:22:57 > 0:23:01But my routine starts with a handspring and finishes with
0:23:01 > 0:23:05a front somersault - two of the hardest moves.
0:23:09 > 0:23:14And despite how many times I try, I haven't landed them all perfectly.
0:23:16 > 0:23:17Argh!
0:23:17 > 0:23:19It is so frustrating.
0:23:19 > 0:23:20I get one chance at this
0:23:20 > 0:23:24and if I mess it up, it is going to set the scene for the entire routine.
0:23:26 > 0:23:27The idea of that happening...
0:23:27 > 0:23:29I'm not even going to think about it.
0:23:31 > 0:23:35It's the day before my performance and I head up to Glasgow.
0:23:35 > 0:23:38I am starting to feel really nervous now.
0:23:38 > 0:23:40I didn't think I would, but I really am.
0:23:40 > 0:23:43I have got one last chance to kind of work out all the things
0:23:43 > 0:23:47that are going wrong and work out how to make it right.
0:23:47 > 0:23:52So, bring on Glasgow and bring on the World Gymnastics Championships.
0:23:56 > 0:24:00When I arrive, I catch up with my coach, Rob, at the training hall
0:24:00 > 0:24:03to practise my routine one last time.
0:24:03 > 0:24:05We are going to do a little bit of training with skills
0:24:05 > 0:24:08and finally a couple of routines, just so you can get everything out,
0:24:08 > 0:24:11get all your nerves out so you are fully prepared for tomorrow.
0:24:11 > 0:24:14I am not alone - some of the best gymnasts in the world are also
0:24:14 > 0:24:18getting in some last-minute practice, including Louis Smith.
0:24:18 > 0:24:21I'm pretty sure my first competition didn't go to plan,
0:24:21 > 0:24:23so if you do mess up, there's always next time.
0:24:23 > 0:24:26It's going to be the Olympics next year.
0:24:28 > 0:24:29Yeah!
0:24:32 > 0:24:33I'm very tired.
0:24:38 > 0:24:40Good morning.
0:24:40 > 0:24:44Training yesterday went OK but I am still not very confident
0:24:44 > 0:24:48when it comes to my somersault or my handspring.
0:24:48 > 0:24:49I get one chance at this.
0:24:50 > 0:24:51It's time to do it.
0:24:54 > 0:24:58For the very first time I get to see the actual floor
0:24:58 > 0:25:02I will be performing on, and now the size of my challenge really sinks in.
0:25:04 > 0:25:06I need to stay focused,
0:25:06 > 0:25:09so I keep going through the routine over and over in my head.
0:25:09 > 0:25:12In just a few hours' time,
0:25:12 > 0:25:15this place will be packed to the rafters with spectators,
0:25:15 > 0:25:19some of the world's greatest gymnasts and one very,
0:25:19 > 0:25:22very nervous Blue Peter presenter.
0:25:22 > 0:25:24But before I do my final preparations,
0:25:24 > 0:25:26Rob has a bit of a treat for me.
0:25:26 > 0:25:28When you go out there, you have not only got to
0:25:28 > 0:25:31perform your skills with style, you have got to look the part as well.
0:25:31 > 0:25:33- OK.- I have got a little surprise for you.
0:25:35 > 0:25:38My very own Blue Peter leotard!
0:25:38 > 0:25:40Wow, look at that!
0:25:40 > 0:25:44And in true showman style, I have a matching cape and mask.
0:25:44 > 0:25:45It is time to see
0:25:45 > 0:25:50if I can rise to the challenge in front of 8,000 people.
0:25:51 > 0:25:53This is it.
0:25:53 > 0:25:57I have got to pull off 12 different moves, including a handspring,
0:25:57 > 0:26:01a cartwheel, the splits and two front somersaults.
0:26:01 > 0:26:04I have never managed to do all these moves perfectly in a sequence,
0:26:04 > 0:26:05but can I do them now?
0:26:07 > 0:26:10I've trained so hard, I've given everything I've got now,
0:26:10 > 0:26:12but now is the time to just do it.
0:26:12 > 0:26:15- ANNOUNCER:- Ladies and gentlemen, nominally presenting Blue Peter,
0:26:15 > 0:26:18please welcome Radzi!
0:26:18 > 0:26:22Commentating on my every move, Matt Baker and Beth Tweddle.
0:26:22 > 0:26:26All eyes in this 8,000 seater arena are on Radzi.
0:26:30 > 0:26:33I land the handspring! I can't believe it!
0:26:33 > 0:26:35- BETH:- That was a great start to the routine,
0:26:35 > 0:26:37just to get those nerves settled. Credit to him for that.
0:26:37 > 0:26:39Next, my first somersault.
0:26:39 > 0:26:40- Yes!- Oh, it's a big move.
0:26:40 > 0:26:43He went for the front somersault and he has nailed it!
0:26:43 > 0:26:45I'm really starting to enjoy this now,
0:26:45 > 0:26:47but I mustn't lose concentration.
0:26:47 > 0:26:49You can see the splits there, wow!
0:26:50 > 0:26:52Oh, that didn't quite go to plan!
0:26:52 > 0:26:55Just a little bit shaky there.
0:26:55 > 0:26:58Come on, I've still got the few moves to go.
0:26:59 > 0:27:03Wow, look at that - the backwards roll into box splits.
0:27:03 > 0:27:04That's more like it!
0:27:05 > 0:27:09To the Arabesque. This... Very easy to wobble on this one. Oh!
0:27:09 > 0:27:11He's holding it well.
0:27:11 > 0:27:14- His final tumble.- Come on, Radzi! - Here we go!
0:27:14 > 0:27:17- Yes!- He's done it!
0:27:17 > 0:27:19Well, I think he achieved everything
0:27:19 > 0:27:22that he would've wanted to have done! Look at that!
0:27:22 > 0:27:25He's really lapping up the crowds there.
0:27:25 > 0:27:27He's pleased with that performance.
0:27:27 > 0:27:30That's definitely a gold badge, as far as I'm concerned.
0:27:30 > 0:27:31Give it up for Radzi!
0:27:31 > 0:27:34Oh, yes, thank you. CHEERING AND APPLAUSE
0:27:34 > 0:27:35Oh, wow.
0:27:35 > 0:27:37'I couldn't be more elated.'
0:27:37 > 0:27:40I was so nervous going into that, at the very start I just thought,
0:27:40 > 0:27:45"Go for it, go for it, go for it, go for it," and it worked.
0:27:46 > 0:27:48I'll take it. Get in!
0:27:49 > 0:27:53So, there you have it - two of our favourite Blue Peter challenges.
0:27:53 > 0:27:56And we hope it's inspired you to have a go at something
0:27:56 > 0:27:58new in the new year.
0:27:58 > 0:28:00Bye-bye.
0:28:00 > 0:28:02Join in every Thursday on CBBC.