0:00:02 > 0:00:04The country's jam-packed full of kids with amazing,
0:00:04 > 0:00:06- mind-blowing talents...- Take one!
0:00:07 > 0:00:10..and they're about to be pushed to their limits by me
0:00:10 > 0:00:15- and my top team of experts and stars.- Woo!
0:00:15 > 0:00:17I'm Turbo, street dance king...
0:00:18 > 0:00:20..and this is Turbo Boost...
0:00:20 > 0:00:22- Awesome!- Yay!
0:00:22 > 0:00:26..where talented kids are set a tough final challenge
0:00:26 > 0:00:29and just four weeks to train for it.
0:00:29 > 0:00:30I'm really excited.
0:00:30 > 0:00:34It's bigger than anything they've ever done
0:00:34 > 0:00:36and there's no guarantee of success.
0:00:36 > 0:00:39Buckle up - it's going to be bumpy ride!
0:00:41 > 0:00:45Today, with the help of my superstar celebrity experts,
0:00:45 > 0:00:48I'm going to boost a young boy's BMX racing dreams.
0:00:48 > 0:00:52In just four weeks, can he go from riding in his back garden
0:00:52 > 0:00:55to competing in a major BMX event?
0:00:55 > 0:00:57Go, go, go, go, go, go, go. Come on, Thomas.
0:00:57 > 0:01:02It's going to be tough and he'll be pushed to his limits.
0:01:02 > 0:01:03Will he make the finish line
0:01:03 > 0:01:06or will it be time out for his BMX career?
0:01:06 > 0:01:08- Is that scary?- Yeah.
0:01:27 > 0:01:30Today, Turbo Boost is in London,
0:01:30 > 0:01:32and I'm getting ready to surprise
0:01:32 > 0:01:3412-year-old BMX racing fanatic, Thomas.
0:01:34 > 0:01:38I'm going to help maximise his bike-riding talent.
0:01:39 > 0:01:42Right now, Thomas is at home with his mum.
0:01:42 > 0:01:46He has no idea that he's about to get Turbo Boosted.
0:01:50 > 0:01:55Thomas, I'm Turbo, and you are going to be Turbo Boosted.
0:01:55 > 0:01:57Oh, my!
0:01:57 > 0:01:58Oh, my!
0:01:58 > 0:02:00In four weeks,
0:02:00 > 0:02:05you are going to be competing in the South Region BMX Championships.
0:02:05 > 0:02:10- How wild does that sound?- Ah, it feels like ultra-wow, amazing wow.
0:02:10 > 0:02:12- Ready for it?- Yeah.- Give me some.
0:02:14 > 0:02:18My name's Thomas and I'm 12 years old. This is my mum Joanne.
0:02:18 > 0:02:21This is my dad Guy and this is my brother Max and he's a little clown.
0:02:24 > 0:02:27I love BMX. It's like my ultimate sport.
0:02:27 > 0:02:32It's exciting, it's a bit dangerous and he can go fast.
0:02:32 > 0:02:35You're going to have to watch out for the people behind you and make sure
0:02:35 > 0:02:39you turn the corner right and make sure you go up this bump just right.
0:02:39 > 0:02:42Thomas is deaf and he wears hearing aids,
0:02:42 > 0:02:43but the great thing about BMX is,
0:02:43 > 0:02:47once he puts his helmet on, he's just like everyone else.
0:02:47 > 0:02:50No-one else can tell you what to do because you're on a BMX. This is you.
0:02:50 > 0:02:53I think he thrives on the thing that he has something which is his
0:02:53 > 0:02:55and he can tell other people about.
0:02:55 > 0:02:59I've done a lot of sport before but I haven't really stuck to them,
0:02:59 > 0:03:00but this one, I've stuck to it
0:03:00 > 0:03:04and I just feel like this is my sport, this is what I enjoy.
0:03:04 > 0:03:07In BMX-ing you need a lot of strength to pull the bike up,
0:03:07 > 0:03:10so you need to really build up your strength in your arms.
0:03:10 > 0:03:12He falls off quite a lot, but he gets back on.
0:03:12 > 0:03:14I've had a few bumps and bruises
0:03:14 > 0:03:17but overall it's one of my favourite sports.
0:03:17 > 0:03:20Thomas aspires to be Liam Phillips.
0:03:20 > 0:03:22World champion - who better?
0:03:22 > 0:03:23I want to be a BMX racer.
0:03:23 > 0:03:26To win a championship race would be my ultimate goal.
0:03:28 > 0:03:30I've found a heavyweight in the BMX field
0:03:30 > 0:03:32and they're going to be your mentor.
0:03:32 > 0:03:36- Want to see who they are?- Yeah. - Let's do this.
0:03:36 > 0:03:38Liam Phillips is the world BMX champion
0:03:38 > 0:03:40and knows everything there is to know
0:03:40 > 0:03:42when it comes to winning races.
0:03:42 > 0:03:47If anyone can boost Thomas's BMX skills to the max he can.
0:03:48 > 0:03:50Congratulations on being Turbo Boosted.
0:03:50 > 0:03:53I'm thrilled to be your mentor and I can't wait to meet you.
0:03:53 > 0:03:56Right, a few words of advice before you do your first Masterclass -
0:03:56 > 0:03:58you've got to practise your BMX skills,
0:03:58 > 0:04:01you need to train hard and you've only got a short space of time
0:04:01 > 0:04:04to brush up on both your speed and your technique before we meet.
0:04:04 > 0:04:06Good luck and get working.
0:04:06 > 0:04:07Oh, I'm really looking forward to...
0:04:07 > 0:04:11- Excited?- ..seeing what he's going to teach me. Yeah, I'm really excited.
0:04:11 > 0:04:14Thomas, your first Masterclass is in a few days' time,
0:04:14 > 0:04:18so I suggest you take on Liam's advice and train really hard
0:04:18 > 0:04:20and I will see you very, very soon.
0:04:21 > 0:04:25- Thomas has been Turbo Boosted. - Oh, my!- Give me some!
0:04:25 > 0:04:27In just four weeks' time he'll take to the track
0:04:27 > 0:04:32and compete in his first major race at a huge BMX event.
0:04:33 > 0:04:35He will have three Masterclasses
0:04:35 > 0:04:38and one Mini Challenge to get him ready final race.
0:04:38 > 0:04:40But will it be enough?
0:04:40 > 0:04:42Let the Turbo Boost begin!
0:04:45 > 0:04:49I'm meeting Thomas in Manchester at the National Cycling Centre.
0:04:49 > 0:04:52- Wow!- Thomas is amazed by the size of this Olympic track.
0:04:52 > 0:04:54What do you think of this place?
0:04:54 > 0:04:57- Everything's like it's been maxed out in size.- Yeah?
0:04:57 > 0:05:00And he's also impressed by the BMX rider on it...
0:05:03 > 0:05:04Wow, how is that possible?
0:05:04 > 0:05:08..who turns out to be his mentor, World Champion Liam Phillips.
0:05:08 > 0:05:10- Nice to meet you. - What did you think of that?
0:05:10 > 0:05:13- That was really good. - Awesome, right?- Yeah.
0:05:13 > 0:05:16Well, I'm sure you're going to get on with your Masterclass now,
0:05:16 > 0:05:19so, Thomas, I'm going to leave you with Liam.
0:05:19 > 0:05:22- Liam, show him the ropes, all right?- Will do.
0:05:23 > 0:05:26Before Liam gets working on Thomas's riding technique,
0:05:26 > 0:05:29he needs to assess his skills.
0:05:29 > 0:05:31It's a bumpy start and he soon spots a problem.
0:05:33 > 0:05:34Oh, he slipped his pedal.
0:05:34 > 0:05:38To become a champion BMX racer Thomas will need stamina,
0:05:38 > 0:05:41speed and sharp technique to ride the bends known as berms
0:05:41 > 0:05:45and the dirt jumps of a world-class circuit like this.
0:05:45 > 0:05:48It's nice to see some things that are being done really well
0:05:48 > 0:05:52and other things that, with a little bit of work,
0:05:52 > 0:05:54we can make some good improvements.
0:05:54 > 0:05:58Thomas is good, but not good enough to race at a major BMX event.
0:05:58 > 0:06:01Liam instantly sees how he can improve.
0:06:04 > 0:06:08Your foot actually came off pedal going over the jump into turn one,
0:06:08 > 0:06:10so that's obviously a minor mistake
0:06:10 > 0:06:12that certainly wouldn't help your time.
0:06:12 > 0:06:15Thomas needs the correct position to stay strong on the pedals.
0:06:15 > 0:06:18Slipping would lose him time in a race, unbalance him,
0:06:18 > 0:06:19and even cause a crash.
0:06:19 > 0:06:21You ready?
0:06:21 > 0:06:23To make sure he understands pedal skills,
0:06:23 > 0:06:25Liam shows him how it's done.
0:06:25 > 0:06:27And pedal.
0:06:27 > 0:06:29Thomas needs to pedal into the bend,
0:06:29 > 0:06:33raise the inside pedal on the turn and then ride straight out.
0:06:33 > 0:06:35There we go, perfect.
0:06:35 > 0:06:38If you try and do that on every single corner, I'm sure we can find
0:06:38 > 0:06:42maybe one or two seconds, which, in terms of a BMX race, is massive.
0:06:42 > 0:06:45I'd like to see your body weight just a little bit further forward
0:06:45 > 0:06:49so you can generate speed on the down ramps of the jumps.
0:06:49 > 0:06:53Next, Liam shows Thomas how to use his body to gain speed.
0:06:53 > 0:06:57Leaning forward on the down slope accelerates the bike.
0:06:57 > 0:06:58Bodyweight nice and forward.
0:07:00 > 0:07:02There we go, perfect.
0:07:02 > 0:07:05For me, I think, the more time we spend on the start hill
0:07:05 > 0:07:06and get you more confident
0:07:06 > 0:07:09- with that, you'll make some good gains there.- Yeah.
0:07:09 > 0:07:11So let's get out there and work on the things.
0:07:13 > 0:07:14To increase his speed,
0:07:14 > 0:07:18Liam wants Thomas to stop using his brakes on the start hill,
0:07:18 > 0:07:20but he's used them again.
0:07:20 > 0:07:22It's a frustrating moment.
0:07:23 > 0:07:24If Thomas is going to succeed...
0:07:24 > 0:07:26- Was that scary?- Yeah.
0:07:26 > 0:07:30..he needs to forget his fears and listen to the champ.
0:07:30 > 0:07:32If you just roll out the gate and then use you brake
0:07:32 > 0:07:34a little bit later, a little bit later
0:07:34 > 0:07:36and then hopefully you'll be using your brake
0:07:36 > 0:07:38just before you get to the first jump.
0:07:38 > 0:07:40That way you'll be going as fast as you can at this point
0:07:40 > 0:07:43- and you're going to make up as much time as you can.- Yeah.
0:07:43 > 0:07:45He gives it another try.
0:07:48 > 0:07:50Oh, yeah!
0:07:50 > 0:07:51Success.
0:07:51 > 0:07:55That was great. You're certainly pulling your brake later on.
0:07:55 > 0:07:57It's the end of the Masterclass.
0:07:57 > 0:07:59Time to find out what Liam thinks so far.
0:07:59 > 0:08:01Should be really pleased with that.
0:08:01 > 0:08:04The whole lap from start to finish was so much better.
0:08:04 > 0:08:07Thomas's racing technique has improved,
0:08:07 > 0:08:09but he's still got a long way to go,
0:08:09 > 0:08:12before he competes in a huge BMX race in just four weeks.
0:08:15 > 0:08:18With the biggest race of his life looming,
0:08:18 > 0:08:21back at home, Thomas puts Liam's advice into practice.
0:08:21 > 0:08:23He's training harder than ever.
0:08:23 > 0:08:25I'm really exhausted.
0:08:25 > 0:08:29My legs keep moving in circle motions like I was peddling on a bike, still.
0:08:29 > 0:08:34And my legs are really aching cos I've been working hard.
0:08:34 > 0:08:36I think it really helped me a lot so I think it was worth it.
0:08:39 > 0:08:41World class sportsmen and women use science
0:08:41 > 0:08:45and the latest technology to measure and to improve their performance.
0:08:45 > 0:08:47Today it's Thomas's turn.
0:08:47 > 0:08:50So, Thomas, we're here for your second Masterclass
0:08:50 > 0:08:51and today's going to be all about
0:08:51 > 0:08:53what it takes to be an elite athlete,
0:08:53 > 0:08:56so everything to allow you to reach your full potential.
0:08:57 > 0:09:01A team of top sports scientists are going to test Thomas.
0:09:01 > 0:09:03And then they're going to create a plan
0:09:03 > 0:09:05designed to get his body to peak fitness.
0:09:06 > 0:09:09All right, Thomas, really well done, mate.
0:09:09 > 0:09:12First, Sam Empey will test how much energy Thomas's legs produce
0:09:12 > 0:09:14when he accelerates.
0:09:14 > 0:09:16Build up the speed first with your legs
0:09:16 > 0:09:20and then I want you really to drive as hard as you can for 30 seconds.
0:09:20 > 0:09:23- Think you can handle that?- Yep. - All right, no problem.
0:09:23 > 0:09:25Once he knows how powerful his legs are,
0:09:25 > 0:09:29Thomas can work to improve the force he delivers to the pedals,
0:09:29 > 0:09:30which will give him a quicker start
0:09:30 > 0:09:33and shave seconds off his final time.
0:09:33 > 0:09:35Come on, last five seconds.
0:09:35 > 0:09:39Four, three, two, one...
0:09:39 > 0:09:44- Well done, great stuff. Great job. - The results are in.
0:09:44 > 0:09:47Thomas has just generated 445 watts peak power,
0:09:47 > 0:09:51- which would run a computer for ten hours.- That's pretty good.
0:09:51 > 0:09:56You achieved that peak power in 1.7 seconds.
0:09:56 > 0:09:57That's really, really good
0:09:57 > 0:10:00cos it means you can generate force really quickly.
0:10:00 > 0:10:02In terms of BMX, that's really good,
0:10:02 > 0:10:05cos the first two and a half seconds of the race are the most important.
0:10:07 > 0:10:09With a good result in the power test
0:10:09 > 0:10:11Thomas now gets a hi-tech health check.
0:10:17 > 0:10:19OK, right, Thomas,
0:10:19 > 0:10:20what I'd like you to do is to gently climb on
0:10:20 > 0:10:22and your head's going to be at this end
0:10:22 > 0:10:24and I want you to lie on your back for us.
0:10:24 > 0:10:25Relax your shoulders...
0:10:25 > 0:10:28Dr Lee Graves is using a specialist X-ray machine
0:10:28 > 0:10:30to see whether Thomas's body has got what it takes
0:10:30 > 0:10:32to compete at a high level,
0:10:32 > 0:10:35by measuring his bone density and body fat.
0:10:37 > 0:10:42This is your skeleton, so from this scan we can look at how much muscle
0:10:42 > 0:10:46and fat you've got and how much bone you've got in your whole body.
0:10:46 > 0:10:48Dr Graves discusses his results.
0:10:48 > 0:10:54So we can see from your scan that your fat level is 19%
0:10:54 > 0:10:57so we can see from this that that puts you
0:10:57 > 0:10:59in what we call the normal range for body fat.
0:10:59 > 0:11:01OK? So that's good.
0:11:01 > 0:11:04What we've also got from this scan
0:11:04 > 0:11:07that we did is an indication of your bone health,
0:11:07 > 0:11:12so your bone health is average for your age, which is good.
0:11:12 > 0:11:14- But it can always get better, can't it?- Yeah.
0:11:14 > 0:11:17To improve your bone health, you can do exercises,
0:11:17 > 0:11:20for example that are weight-bearing, so lots of skipping,
0:11:20 > 0:11:24things like press-ups, so you can have this to take home
0:11:24 > 0:11:27and when you're an elite athlete at the Olympics
0:11:27 > 0:11:30we can compare how your progress has changed.
0:11:30 > 0:11:34Using all the data collected, sports coach Carl Langan-Evans
0:11:34 > 0:11:36has got some important homework for Thomas.
0:11:36 > 0:11:39What we're going to do is show you some exercises and we've got
0:11:39 > 0:11:41a really simple plan that you can take home and use and try
0:11:41 > 0:11:44and improve your performance for your next competition.
0:11:44 > 0:11:45Three, two, one, go.
0:11:47 > 0:11:50These exercises will boost Thomas's agility,
0:11:50 > 0:11:52muscles and power.
0:11:52 > 0:11:57- And stop.- So next one we're going to do is called criss-crosses.
0:11:57 > 0:11:59Excellent, good. This is the real power exercise now.
0:11:59 > 0:12:02This is the one that's going to give us the real power on the bike.
0:12:02 > 0:12:05Bend down and tuck our knees up, OK?
0:12:05 > 0:12:08- Good, one... - Thomas is working hard.
0:12:08 > 0:12:11He's determined to improve his physical performance.
0:12:11 > 0:12:12When you're on the bike, I think
0:12:12 > 0:12:15that'll be one that will certainly give you some good gains.
0:12:15 > 0:12:17If you stick to this plan over the next few weeks
0:12:17 > 0:12:20and train really hard and take care of your nutrition,
0:12:20 > 0:12:23you should do well in your Final Challenge, so there you go.
0:12:23 > 0:12:24Good luck!
0:12:26 > 0:12:29With the training plan in place, he gets exercising.
0:12:29 > 0:12:32I've been doing my exercises every day.
0:12:32 > 0:12:35I learned that I can do certain exercises
0:12:35 > 0:12:36that will help me get better.
0:12:36 > 0:12:39It's not just on the bike, it's off the bike.
0:12:41 > 0:12:46Over the last two weeks, Thomas's BMX skills have been Turbo Boosted.
0:12:46 > 0:12:47Good job.
0:12:48 > 0:12:50He's had a taste of the speed and techniques
0:12:50 > 0:12:53that are needed to become a top BMX-er.
0:12:53 > 0:12:55This is the real power exercise.
0:12:55 > 0:12:57But he's still got a lot of work to do
0:12:57 > 0:13:00if he's going to pull his big BMX challenge out of the bag.
0:13:06 > 0:13:10Today I'm in London at this massive BMX track
0:13:10 > 0:13:13and Thomas is about to meet another elite athlete,
0:13:13 > 0:13:17but this time, though, he's going to be in direct competition with him.
0:13:17 > 0:13:20I've designed a Mini Challenge that is going to test Thomas
0:13:20 > 0:13:24to his limits, but don't worry - it'll be a fair competition.
0:13:24 > 0:13:29And it's here at this 350-metre professional-standard BMX track
0:13:29 > 0:13:34in London where Thomas will race his final challenge in just two weeks.
0:13:34 > 0:13:37So today I really want to put him through his paces
0:13:37 > 0:13:40and I've asked another champion to help me.
0:13:40 > 0:13:44Thomas, my bro, you are here to meet Iwan Thomas.
0:13:44 > 0:13:48He's a champion sprinter, but he also used to be a BMX racer as well.
0:13:50 > 0:13:52How are you doing? All right?
0:13:52 > 0:13:55I'm Iwan, nice to meet you. We're going to have a challenge today, OK?
0:13:55 > 0:13:57It's called a Turbo Tri. Three events.
0:13:57 > 0:14:00We're going to cycle, we're going to run, and we're going to skip.
0:14:00 > 0:14:03- And the winner will be the first to finish. Up for it?- Yeah.- Let's go.
0:14:05 > 0:14:09Iwan Thomas an Olympic 400-metre silver medallist
0:14:09 > 0:14:13who has also won Commonwealth, World and European medals.
0:14:13 > 0:14:15So he knows what it's like to face
0:14:15 > 0:14:17competition at the highest level.
0:14:17 > 0:14:20He's the perfect person to boost Thomas's competitive streak.
0:14:22 > 0:14:25I'm older than you, I'm stronger than you and I'm also a runner
0:14:25 > 0:14:28so we've got some running to do afterwards,
0:14:28 > 0:14:30so I think I should give you 15-second head start.
0:14:30 > 0:14:34I think that's fair. I don't like to lose but I know you're good, OK?
0:14:34 > 0:14:36- So 15 seconds, fair?- Yeah.
0:14:36 > 0:14:40- But do remember, I'm chasing you down, yeah?- Yeah.- Fair race?
0:14:40 > 0:14:42- 15 seconds.- You ready for it?- Yeah.
0:14:42 > 0:14:44- You ready for it?- I think so. - Brilliant.
0:14:44 > 0:14:47I'm going to be using this to egg you guys on.
0:14:47 > 0:14:49Let's do this!
0:14:49 > 0:14:52I've not come here with sympathy cos he's a 12-year-old boy.
0:14:52 > 0:14:55I want it to be a real man's race, so 15 seconds, game on.
0:14:55 > 0:14:58I'm a bit nervous, cos maybe he could overtake me,
0:14:58 > 0:15:01but I think I'll probably be able to keep the speed going.
0:15:01 > 0:15:05This Turbo Triathlon will test Thomas's speed, strength
0:15:05 > 0:15:09and agility as he rides, runs and skips his way to the finish line.
0:15:11 > 0:15:12Good luck, yeah?
0:15:12 > 0:15:15Don't forget - I'm coming for you.
0:15:15 > 0:15:17Watch your back.
0:15:18 > 0:15:20STARTING HOOTER
0:15:20 > 0:15:22Thomas's start looks good.
0:15:22 > 0:15:23Let's go, Thomas!
0:15:23 > 0:15:25He's pedalling hard.
0:15:28 > 0:15:32And 15 seconds later, Iwan starts the race.
0:15:32 > 0:15:34Keep pushing, keep pushing.
0:15:34 > 0:15:36Thomas's feet are tight on his pedals
0:15:36 > 0:15:38and he's leaning forward over the jumps.
0:15:38 > 0:15:40Get them pumps working nice!
0:15:40 > 0:15:41Iwan's hot on his heels.
0:15:41 > 0:15:43Go on, Tom!
0:15:43 > 0:15:47Thomas is in the lead but Olympic sprinter Iwan is closing in on him.
0:15:47 > 0:15:50He really needs to dig deep if he's going to win.
0:15:50 > 0:15:51That's it!
0:15:51 > 0:15:52Go!
0:15:52 > 0:15:55It's straight off the bike and into the sprint,
0:15:55 > 0:15:57Iwan's specialist discipline.
0:15:59 > 0:16:00Way ahead of you.
0:16:00 > 0:16:04Let's go, Thomas. Get that skipping. Skip!
0:16:04 > 0:16:05Skip! Skip!
0:16:05 > 0:16:07Skip! Skip!
0:16:07 > 0:16:11Boom! We have us a winner!
0:16:11 > 0:16:12He's done it!
0:16:15 > 0:16:18- Our champion...- Well done. - ..is Thomas.
0:16:18 > 0:16:19Oh!
0:16:19 > 0:16:21Today, Thomas beat Iwan and achieved
0:16:21 > 0:16:25a personal best time of 59 seconds on this BMX track.
0:16:25 > 0:16:27Iwan is a former BMX champ
0:16:27 > 0:16:31and has some top tips to help Thomas keep winning.
0:16:31 > 0:16:33What we should work on is your speed,
0:16:33 > 0:16:36your explosive power, so when this gate goes you want to be thinking
0:16:36 > 0:16:40for ten seconds, I need to pump my legs as quick as I can
0:16:40 > 0:16:43cos as quick as your legs go, the wheels will go quick, OK?
0:16:43 > 0:16:45You want to concentrate and on that gate dropping,
0:16:45 > 0:16:49literally hammering it as fast as you can to that first jump.
0:16:49 > 0:16:52- You ready to have a go?- Yeah. - Really think about explosive power.
0:16:52 > 0:16:54It's like an athlete.
0:16:54 > 0:16:57When they hear that starting gun go, they sprint really quick.
0:16:57 > 0:16:58It's the same with a bike.
0:16:58 > 0:17:01You need to get those little legs firing really quickly,
0:17:01 > 0:17:04so really think about power, power, power just to that first bump.
0:17:06 > 0:17:08Push, push, push, push, push! That's good!
0:17:12 > 0:17:13That was good, Thomas.
0:17:13 > 0:17:15Remember, it's all about the start.
0:17:15 > 0:17:18If you can get away quick, you're going to put the rest of the them
0:17:18 > 0:17:20under pressure cos they think, "Cor, he's quick."
0:17:20 > 0:17:22All right?
0:17:22 > 0:17:25And now he's set himself a personal goal.
0:17:25 > 0:17:28His fastest time today was 59 seconds.
0:17:28 > 0:17:29Thomas wants to smash that,
0:17:29 > 0:17:32but he's only got two weeks to make that happen.
0:17:35 > 0:17:40Today I was with Iwan Thomas on the track that I'll be racing on.
0:17:40 > 0:17:44He taught me that when coming off the start hill
0:17:44 > 0:17:46to peddle really, really hard
0:17:46 > 0:17:48cos in about the first ten seconds
0:17:48 > 0:17:50that's when you want to put the most energy into it.
0:17:50 > 0:17:54I completed the track in 59 seconds.
0:17:54 > 0:17:58And maybe, by the end of the Big Challenge and everything,
0:17:58 > 0:17:59get at least 58 seconds.
0:18:05 > 0:18:09Today I've told Thomas to leave his bike at home and meet me here
0:18:09 > 0:18:13at a climbing centre in London, but he has no idea why.
0:18:13 > 0:18:18Thomas, bro, this is your final Masterclass.
0:18:18 > 0:18:21Rock climbing and BMX-ing might seem worlds apart,
0:18:21 > 0:18:24but climbing demands the same core skills that Thomas needs
0:18:24 > 0:18:26to succeed in his final bike challenge.
0:18:30 > 0:18:33Right, this is going to help you out with strength, balance,
0:18:33 > 0:18:37and your ability to plan ahead, and because there are no harnesses...
0:18:37 > 0:18:40Yes, no harnesses.
0:18:40 > 0:18:42..Josh is going to help you out.
0:18:44 > 0:18:47- Hi, I'm Josh.- Ready?- Yeah.
0:18:47 > 0:18:48What we're going to do
0:18:48 > 0:18:51is start introducing a few elements that are very climbing-specific,
0:18:51 > 0:18:53but you being a BMX-er and having strong legs
0:18:53 > 0:18:54should translate quite well.
0:18:54 > 0:18:57With that in mind, what you want to do is be more concerned
0:18:57 > 0:18:58with this foothold than this handhold,
0:18:58 > 0:19:00so rather than pulling really hard,
0:19:00 > 0:19:04you want to lean over onto this foot and step up with your legs.
0:19:04 > 0:19:07Now it's time for Thomas to get climbing.
0:19:07 > 0:19:09So, soon as you're off the ground,
0:19:09 > 0:19:11try and concentrate on that next foothold,
0:19:11 > 0:19:14so you've got one right by your right knee, just here, mate.
0:19:14 > 0:19:16In climbing, just like in BMX-ing,
0:19:16 > 0:19:19strength and power comes from your legs.
0:19:19 > 0:19:22- That's it.- Thomas is having trouble getting his footing.
0:19:22 > 0:19:25It takes a while to work out how you can use your legs,
0:19:25 > 0:19:27but once you can, you kind of shoot ahead.
0:19:27 > 0:19:28That's it, cool.
0:19:28 > 0:19:31Now you've got that one, you can bring your right foot back up.
0:19:31 > 0:19:32Go on, there you go.
0:19:36 > 0:19:37Push it up, same one. Boom.
0:19:37 > 0:19:40Thomas quickly conquers the first wall,
0:19:40 > 0:19:41but it's only the beginning.
0:19:41 > 0:19:44Now things start getting a little bit harder.
0:19:44 > 0:19:46More to think about, but the same applies.
0:19:46 > 0:19:48That's the fundamentals of good climbing technique,
0:19:48 > 0:19:50using your legs as much as you can.
0:19:50 > 0:19:51Josh ups the stakes.
0:19:51 > 0:19:55So this is this black one here. Starts off a little bit overhanging.
0:19:55 > 0:19:57You've got these nice big holes here,
0:19:57 > 0:19:59then it ends up on a very, very shallow slat,
0:19:59 > 0:20:02so it's all about friction and gently moving around on your legs.
0:20:02 > 0:20:05This wall is going to be a tough climb.
0:20:05 > 0:20:08Thomas will have to use all his body strength to manoeuvre around
0:20:08 > 0:20:10a daunting overhang.
0:20:11 > 0:20:14This is where the power... You've really got to pull.
0:20:14 > 0:20:17Do it all in one big movement.
0:20:17 > 0:20:20Yes, that's it! Now you've got a foothold down here.
0:20:21 > 0:20:24He's struggling, but he refuses to give up.
0:20:29 > 0:20:30Well done, you've done it.
0:20:33 > 0:20:34Nice, well done, give me some.
0:20:34 > 0:20:38The hardest part was probably here because you cannot see over.
0:20:39 > 0:20:42Once I got up there, it's really easy to see my route
0:20:42 > 0:20:44so I can just reach the final bit.
0:20:44 > 0:20:47You did really well. It's not easy. Well done.
0:20:50 > 0:20:54So far, Thomas has dug deep for strength, balance and determination.
0:20:54 > 0:20:57But now, Josh has the ultimate challenge.
0:20:57 > 0:20:59This is using everything we have learned so far.
0:20:59 > 0:21:01Try and spot all the holes on the wall.
0:21:01 > 0:21:03Think about the hard bits,
0:21:03 > 0:21:05try and think which bits are going to be the most physical.
0:21:05 > 0:21:08If you can anticipate that, you will be better off.
0:21:08 > 0:21:11Despite the difficulty, Thomas attacks the wall.
0:21:11 > 0:21:13Sweet.
0:21:15 > 0:21:18- But halfway up, he slips. - Push it up.
0:21:18 > 0:21:20You've still got it, you still got it.
0:21:23 > 0:21:26With all his strength, Thomas regains his grip.
0:21:26 > 0:21:30Both hands. Up.
0:21:30 > 0:21:33His physical and mental strength has seen him through.
0:21:33 > 0:21:37There was a point when you were hanging off two or three times.
0:21:37 > 0:21:39What I liked was you didn't give up.
0:21:39 > 0:21:42"I'm not going to let go, I'm going to keep on going."
0:21:42 > 0:21:45Did you feel a sense of achievement when you finally made it to the top?
0:21:45 > 0:21:50This is the strength Thomas needs to succeed in his first major BMX race.
0:21:53 > 0:21:58Over the past four weeks, I have super-sized Thomas's BMX ambitions.
0:21:58 > 0:22:01- You are going to be Turbo Boosted. - Oh, my!
0:22:01 > 0:22:04He has gone from riding in his back garden to race
0:22:04 > 0:22:07ready for a major regional BMX event.
0:22:07 > 0:22:11With training and advice from some of the best in the business.
0:22:11 > 0:22:12Halfway there, come on.
0:22:12 > 0:22:15Can he pull it all together to have the race of his life
0:22:15 > 0:22:18and beat his personal best track time of 59 seconds?
0:22:18 > 0:22:20Remember, it is all about the start.
0:22:22 > 0:22:24It'll be quite hard.
0:22:24 > 0:22:28Just got to build my skills that I have learnt from Liam,
0:22:28 > 0:22:32that I've learned from the rock climbing and training as well.
0:22:32 > 0:22:33To use that on the actual day.
0:22:37 > 0:22:43I am quite nervous about doing this race because it is a big race
0:22:43 > 0:22:45and I just hope it all goes well because I have put in a lot.
0:22:51 > 0:22:55It's here, the day of Thomas's final BMX challenge in south London.
0:22:57 > 0:23:01He is about to race in the biggest bike event of his life.
0:23:01 > 0:23:05Last time he was here, he pulled off a personal best time of 59 seconds.
0:23:07 > 0:23:09Today, with his whole family watching,
0:23:09 > 0:23:11he is aiming to smash that time.
0:23:13 > 0:23:15This is where the last four weeks of training
0:23:15 > 0:23:17and hard work will be put to the test.
0:23:17 > 0:23:18It is going to be tough.
0:23:21 > 0:23:24How are you doing? Give me some.
0:23:25 > 0:23:29So you're finally here, it is your big day. How you feeling?
0:23:29 > 0:23:33I'm good, I am excited but I'm looking forward to racing now.
0:23:33 > 0:23:35What's your training been like, what've you been practising?
0:23:35 > 0:23:37It has been pretty intensive.
0:23:37 > 0:23:39I was practising here yesterday and last Saturday.
0:23:39 > 0:23:42So I have been getting some good practice, learning the track,
0:23:42 > 0:23:48seeing the best way, planning ahead. So, yes, it's been good.
0:23:48 > 0:23:51- Are you ready to Turbo Boost this whole track?- Yes.
0:23:51 > 0:23:55As one of the biggest racing days of the British BMX calendar begins,
0:23:55 > 0:23:57hundreds of young riders get ready to race.
0:23:58 > 0:24:01But before Thomas is called up for his big race,
0:24:01 > 0:24:04I have got one last Turbo Boost for him.
0:24:04 > 0:24:06Hi, Thomas, I just want to wish you the best of luck
0:24:06 > 0:24:08ahead of your final challenge.
0:24:08 > 0:24:11Unfortunately I am not going to be there, but I just want you to
0:24:11 > 0:24:15put into practice everything that I taught you throughout.
0:24:15 > 0:24:17I just want to wish you the best of luck.
0:24:17 > 0:24:19How does that message make you feel?
0:24:19 > 0:24:22That message was really good, a self-esteem boost.
0:24:22 > 0:24:24It made me feel a lot better.
0:24:24 > 0:24:26I was nervous but now they have all been flushed away.
0:24:26 > 0:24:30Your Turbo Boost surprises are not over.
0:24:30 > 0:24:32I have got one more thing to give to you, bro.
0:24:38 > 0:24:39- How does that look?- Really good.
0:24:39 > 0:24:42Something you can definitely wear when you're riding?
0:24:42 > 0:24:45- Yeah, I like it.- I like it, I have got one for myself.
0:24:45 > 0:24:47The championship has started.
0:24:47 > 0:24:49In just a few minutes,
0:24:49 > 0:24:53Thomas will take his place in the first major BMX race of his career.
0:24:53 > 0:24:55Good luck.
0:24:55 > 0:24:58And remember, don't look round till you're over the finish line.
0:24:58 > 0:25:00OK, go for it.
0:25:02 > 0:25:05Seconds ago, the elite riders were on this track.
0:25:05 > 0:25:12Now it is time for Thomas. This is it. He takes his position.
0:25:12 > 0:25:15- ANNOUNCER:- We have got some of the top boys here.
0:25:15 > 0:25:19Thomas really wants to do well.
0:25:19 > 0:25:21He has got strong competition,
0:25:21 > 0:25:23with seven other young BMX riders raring to go.
0:25:24 > 0:25:31He looks nervous. So do Mum and Dad. His feet are firmly on the pedals.
0:25:33 > 0:25:34The gate is about to drop.
0:25:40 > 0:25:45- It's an explosive start.- Go on, Thomas!- Thomas is pedalling hard.
0:25:45 > 0:25:48His balance is perfect over the jumps.
0:25:48 > 0:25:51- Not a bad start, actually. - Go on, Thomas!
0:25:51 > 0:25:55He is through the first bend well and on to the middle straight.
0:25:58 > 0:25:59Go on, Tom, push it, mate.
0:25:59 > 0:26:01As he approaches halfway,
0:26:01 > 0:26:04he lifts his inside pedal high on the bend, great technique.
0:26:04 > 0:26:09- Go on, Thomas. See if you can catch him.- He is flying around this track.
0:26:12 > 0:26:16Using all his strength and power, he crosses the finishing line.
0:26:16 > 0:26:21It is a brilliant ride. Thomas had the ride of his life.
0:26:21 > 0:26:24He didn't win, but he did smash his own best time.
0:26:24 > 0:26:27- So how do you feel the race went? - Really, really good.
0:26:27 > 0:26:30I think the start, it was like probably the best part of it.
0:26:30 > 0:26:33- How do you think your brother did?- Good.
0:26:33 > 0:26:35- Are you proud of him? - Better than I thought!
0:26:35 > 0:26:36THEY LAUGH
0:26:36 > 0:26:44You went round in 54 seconds. That is a five second difference.
0:26:44 > 0:26:50That's massive. You are the official Turbo Boost winner.
0:26:50 > 0:26:52THEY CHEER
0:26:55 > 0:26:58I think the best achievement is probably beating my time,
0:26:58 > 0:27:00getting 54 seconds.
0:27:00 > 0:27:03Shaving five seconds, that is a massive difference in BMX.
0:27:03 > 0:27:05I have been well and truly Turbo Boosted.
0:27:05 > 0:27:09Today has been absolutely amazing and I have worked incredibly hard.
0:27:10 > 0:27:13Thomas has had the challenge of his life.
0:27:13 > 0:27:19He did great today and smashed his personal best. My work here is done.
0:27:19 > 0:27:21Thomas has been Turbo Boosted to the max.
0:27:25 > 0:27:28Subtitles by Red Bee Media Ltd