0:00:00 > 0:00:00- Subtitles
0:00:00 > 0:00:02- Subtitles- - Subtitles
0:00:06 > 0:00:09- Welcome to the highlights - of Sgwad Ser Cymru.
0:00:09 > 0:00:11- On today's programme, - you can get a peek...
0:00:12 > 0:00:16- ..at some of the young sport stars - we met during the series.
0:00:17 > 0:00:23- Their hard work and determination - to succeed is inspiring to us all.
0:00:27 > 0:00:30- For help following the programme, - head to the website.
0:00:30 > 0:00:32- You can also search - for the Dal Ati app.
0:00:36 > 0:00:39- I'm Brett Johns - and I'm 24 years old.
0:00:39 > 0:00:42- I come from Pontarddulais - near Swansea.
0:00:42 > 0:00:46- I'm a fighter, an MMA fighter. - That's mixed martial arts.
0:00:46 > 0:00:50- I fight for the UFC, - the Ultimate Fighting Championship.
0:00:51 > 0:00:54- I'm a former Titan FC - and Cage Warriors champion.
0:00:55 > 0:00:58- I'm hoping to become - a UFC World Champion.
0:00:59 > 0:01:02- Every sport is a battle, - be it against a clock...
0:01:02 > 0:01:05- ..against a team - or against an opponent.
0:01:06 > 0:01:08- This sport is a literal battle.
0:01:09 > 0:01:13- How does someone go about - preparing to fight?
0:01:13 > 0:01:16- Brett, it's a pleasure to meet you.
0:01:16 > 0:01:19- How did your interest - in this sport start?
0:01:20 > 0:01:24- To be honest, I started with martial - arts from when I was four years old.
0:01:25 > 0:01:26- I did a lot of judo.
0:01:26 > 0:01:29- I trained in Pontarddulais - with my dad.
0:01:29 > 0:01:33- I came to Swansea to train with - Chris and after the first session...
0:01:33 > 0:01:36- ..I looked in the corner and - there were lads training for MMA.
0:01:37 > 0:01:40- I looked over and thought - "that looks good."
0:01:41 > 0:01:43- I thought I could do it.
0:01:43 > 0:01:46- There's a mental side to this sport.
0:01:47 > 0:01:50- What do you think is - mentally important to success?
0:01:50 > 0:01:55- I wanted a belt. As an amateur, - I got it quite early in my career.
0:01:55 > 0:01:57- Then I thought, - I want a British title...
0:01:57 > 0:02:01- ..within five professional fights, - I was British Champion.
0:02:01 > 0:02:05- And then, I thought straightaway - I could win a world title.
0:02:05 > 0:02:08- A few months after that, - I got a world title shot.
0:02:09 > 0:02:12- I had to fight twice in one night - to get that belt.
0:02:13 > 0:02:16- I set myself little goals - at every stage.
0:02:20 > 0:02:26- As Brett took me to see the octagon, - I couldn't help but wonder...
0:02:26 > 0:02:30- ..what safety steps are taken once - the door is closed on fighters.
0:02:33 > 0:02:36- First things first, - you can't eye-gouge.
0:02:38 > 0:02:41- Hair pulling, I like it, but you're - not allowed to in a fight.
0:02:42 > 0:02:45- When you kick, - you can't aim for the groin.
0:02:47 > 0:02:51- When you slam someone, - you can't slam them on their head.
0:02:51 > 0:02:55- There are a lot of different rules. - Those are the important ones.
0:02:56 > 0:02:59- I politely refused Brett's - offer to give it a go.
0:02:59 > 0:03:01- I didn't want to hurt him!
0:03:02 > 0:03:05- Instead, we took a walk - down the road to the other gym...
0:03:05 > 0:03:09- ..where he works to strengthen - and condition his body.
0:03:21 > 0:03:25- You've got some trophies from - the start of your career here.
0:03:25 > 0:03:27- This one draws the eye.
0:03:27 > 0:03:30- Titan FC wanted me - to go over to America...
0:03:30 > 0:03:33- ..and test myself against the best - people in the world.
0:03:34 > 0:03:38- I went straight out and my first - fight was for a world title.
0:03:38 > 0:03:40- It was in Mobile, Alabama.
0:03:40 > 0:03:41- It was in Mobile, Alabama.- - Alabama, wow.
0:03:42 > 0:03:44- I weighed in on the USS Alabama.
0:03:44 > 0:03:48- The day after that, I fought a UFC - veteran, Walel Watson.
0:03:49 > 0:03:50- He was a good fighter.
0:03:50 > 0:03:54- I beat him in the first round. - I rocked him with an elbow.
0:03:54 > 0:03:58- In the second round, - I got him in a choke hold.
0:03:58 > 0:04:01- I won the Titan FC world title - from there.
0:04:01 > 0:04:04- After Titan, - I got the call from the UFC.
0:04:04 > 0:04:06- I've got to aim - for the UFC title now.
0:04:07 > 0:04:11- That's all I want is a UFC title. - After I get that, it's job done.
0:04:15 > 0:04:19- I'm Lowri Jones. I come from - Dinas Powys near Cardiff.
0:04:19 > 0:04:22- I've been ice skating - for nine years. I love it.
0:04:23 > 0:04:27- I'm happiest, most comfortable - and most confident on the ice.
0:04:33 > 0:04:37- You don't often hear much - about figure skaters.
0:04:37 > 0:04:40- It is a very popular sport.
0:04:41 > 0:04:45- It's one of the most important - competitions at the Winter Olympics.
0:04:45 > 0:04:51- Despite their grace on the ice, - it is a fierce competition.
0:04:52 > 0:04:55- I've come to the Sky Dome in - Coventry to see Lowri train.
0:05:00 > 0:05:02- Lowri, how did it all start?
0:05:02 > 0:05:06- It started as a bit of fun - with my cousin.
0:05:07 > 0:05:10- We went for a group lesson - one weekend.
0:05:10 > 0:05:14- It was 15 minutes with other people - who wanted to learn to skate.
0:05:16 > 0:05:22- My coach spotted me there and wanted - to give me a one-on-one lesson.
0:05:23 > 0:05:26- So I had those lessons once a week.
0:05:26 > 0:05:28- What was the attraction?
0:05:28 > 0:05:30- I felt more confident on the ice.
0:05:30 > 0:05:34- It gave me more confidence - because I was shy off the ice.
0:05:34 > 0:05:37- I didn't want to talk to anyone.
0:05:37 > 0:05:40- I'd do anything to avoid attention.
0:05:41 > 0:05:43- How often do you train here?
0:05:43 > 0:05:47- I train up to 14 times a week.
0:05:47 > 0:05:50- Three times a day, - three times a week.
0:05:50 > 0:05:53- Give us an example - of your daily schedule.
0:05:54 > 0:05:55- I start at around 07.00.
0:05:55 > 0:05:58- That's when I leave the house - to catch the train.
0:05:58 > 0:06:02- I'll reach here - at around 8.00 in the morning.
0:06:02 > 0:06:06- I'll warm up and then be on the ice - between 8.30 and 10.00.
0:06:06 > 0:06:10- There's a small gap. There's another - session between 12.00 and 1.00.
0:06:10 > 0:06:15- Then we have another one - between 4.15 and 6.00.
0:06:17 > 0:06:19- Do you get nervous - before competitions?
0:06:20 > 0:06:22- Yes, I get very nervous.
0:06:23 > 0:06:25- The people who win - deal with being nervous.
0:06:26 > 0:06:27- What goes through your mind?
0:06:28 > 0:06:30- You think about everything twice...
0:06:30 > 0:06:33- ..but you have to trust yourself - and your training.
0:06:34 > 0:06:36- What do you have to do - in a competition?
0:06:36 > 0:06:41- In the Short, you have to do three - jumps, three spins and steps.
0:06:41 > 0:06:44- How do you go about creating your - performance for the routine?
0:06:45 > 0:06:50- Your coach will pick the music and - you say whether you like it or not.
0:06:50 > 0:06:55- You say whether you feel - you can skate well to the music.
0:06:55 > 0:06:59- And then you start - by putting the steps in.
0:06:59 > 0:07:02- You step through - the jumps and spins.
0:07:03 > 0:07:05- Then you build a step sequence.
0:07:05 > 0:07:07- What's the biggest buzz...
0:07:07 > 0:07:10- ..you get out of performing - in front of an audience?
0:07:10 > 0:07:16- You feel like the only person alive - at that precise moment.
0:07:16 > 0:07:19- Everything is about you - in that moment.
0:07:21 > 0:07:24- You lose yourself in the moment.
0:07:24 > 0:07:29- Nothing worries you - when you're out on the ice.
0:07:29 > 0:07:32- When you're on the ice, - you're only thinking about skating.
0:07:39 > 0:07:42- My name is Christie Marie Williams. - I'm 24 years old.
0:07:42 > 0:07:44- I live in Aberdare.
0:07:45 > 0:07:50- I started lifting weight - late in my life in 2013.
0:07:52 > 0:07:54- I was taking a break - from athletics...
0:07:54 > 0:07:57- ..and saw weightlifting - at the 2012 Olympics.
0:07:58 > 0:07:59- I was interested in having a go.
0:08:00 > 0:08:03- Lifting weights - makes me feel strong and confident.
0:08:03 > 0:08:07- I'm always looking - to improve myself and lift more.
0:08:10 > 0:08:12- Football is obviously my game.
0:08:12 > 0:08:15- The players have 90 minutes, - 95 sometimes...
0:08:15 > 0:08:19- ..to create chances, - score goals and win the battle.
0:08:19 > 0:08:24- In weightlifting competitions, - Christie has seconds to perform.
0:08:25 > 0:08:28- She has to get the - technique and timing perfect.
0:08:35 > 0:08:41- Is there a lot of competition trying - to reach your level in your sport?
0:08:42 > 0:08:46- With weightlifting, - it's not a popular sport.
0:08:46 > 0:08:48- It's low down as a priority.
0:08:48 > 0:08:51- The funding is really low.
0:08:52 > 0:08:55- You need to be - at a very good level...
0:08:55 > 0:08:59- ..to get funding - and get on a programme.
0:08:59 > 0:09:04- At the moment, I'm the only one - on the programme with Sport Wales.
0:09:04 > 0:09:09- I'm hoping to carry on lifting very - well and staying on the programme.
0:09:10 > 0:09:13- What's your usual daily routine?
0:09:13 > 0:09:15- Coming up to the games...
0:09:15 > 0:09:18- ..I was training twice a day - for five days a week.
0:09:19 > 0:09:21- And then I had one day - when I did one session...
0:09:21 > 0:09:23- ..and one day - when I sat on the sofa!
0:09:24 > 0:09:27- At the moment, - I'm studying at university...
0:09:27 > 0:09:31- ..I work as a development officer - for Weightlifting Wales.
0:09:31 > 0:09:32- I train too.
0:09:33 > 0:09:35- You mentioned a day - when you do nothing...
0:09:36 > 0:09:38- ..that day is important, isn't it?
0:09:38 > 0:09:40- It's your recovery day.
0:09:40 > 0:09:43- That's the time your body has - to recover...
0:09:44 > 0:09:46- ..so you can build - on your work that week.
0:09:47 > 0:09:48- Absolutely.
0:09:48 > 0:09:52- Usually, if I have time, - I like to go to the spa.
0:09:53 > 0:09:56- I like to relax in the Jacuzzi - or in the sauna.
0:09:56 > 0:10:00- The heat helps the muscles.
0:10:06 > 0:10:07- This is my belt.
0:10:07 > 0:10:08- This is my belt.- - Nice.
0:10:08 > 0:10:11- I like to be colourful and bright...
0:10:12 > 0:10:13- ..and girly!
0:10:17 > 0:10:21- In January, I underwent some tests.
0:10:22 > 0:10:26- My left side is 20% weaker - than the right.
0:10:26 > 0:10:28- Muscular imbalance.
0:10:28 > 0:10:29- Muscular imbalance.- - 20%!
0:10:29 > 0:10:34- That's the difference between doing - an 80kg squat or 100kg squat.
0:10:34 > 0:10:37- That's massive. - I was just like "How?"
0:10:38 > 0:10:40- That's what we're trying to do now.
0:10:45 > 0:10:49- We've got two other rooms here. - One is full of computers.
0:10:49 > 0:10:54- The room behind me we use - for testing and other things.
0:10:55 > 0:10:59- For weightlifters, they test - your blood for lactate levels.
0:10:59 > 0:11:04- They test to see if you've recovered - for your next session.
0:11:04 > 0:11:10- The room next door with all the - computers is the meeting room.
0:11:11 > 0:11:14- After I've competed, - we'll have a review session.
0:11:17 > 0:11:20- We look at the training - up to the competition.
0:11:20 > 0:11:23- We look at the food - and how my performance was.
0:11:24 > 0:11:26- We then discuss how to improve - or avoid bad things.
0:11:28 > 0:11:32- I'm sure that there will be - young girls who watch this...
0:11:32 > 0:11:36- ..and will be inspired - to take part in weightlifting.
0:11:37 > 0:11:39- What would your advice be - to those girls?
0:11:39 > 0:11:42- Have a go at this and other sports.
0:11:43 > 0:11:46- Find out what you like - and what you're good at.
0:11:47 > 0:11:48- And have fun.
0:11:52 > 0:11:52- .
0:11:55 > 0:11:55- Subtitles
0:11:55 > 0:11:57- Subtitles- - Subtitles
0:12:03 > 0:12:05- I'm Zak Lee Green. - I come from Cardiff.
0:12:06 > 0:12:07- I'm 26 years old.
0:12:07 > 0:12:10- I've been rowing for over ten years.
0:12:10 > 0:12:12- I started at Ysgol Plasmawr.
0:12:12 > 0:12:15- I moved on to Llandaff Rowing Club.
0:12:15 > 0:12:18- I then moved up into the Wales team - and now Team GB.
0:12:18 > 0:12:21- I love competing on the - international stage...
0:12:21 > 0:12:23- ..representing Wales and the UK.
0:12:23 > 0:12:25- Zak has come very far...
0:12:25 > 0:12:30- ..since stepping into a boat - for the first time at 14 years old.
0:12:30 > 0:12:34- But, he's got plenty of hard work - to do before realizing his dream...
0:12:34 > 0:12:37- ..of becoming - one of the sport's big names.
0:12:37 > 0:12:42- I've come to the rowing centre - in Caversham near Reading.
0:12:42 > 0:12:46- This is where Zak spends his time - training with other young rowers...
0:12:46 > 0:12:49- ..who are hoping to reach the top.
0:12:49 > 0:12:49- Hello, Zak.
0:12:49 > 0:12:51- Hello, Zak.- - Hi, Lowri. Are you OK?
0:12:51 > 0:12:53- I'm well, - thanks for meeting me today.
0:12:53 > 0:12:54- No problem, come on in.
0:12:54 > 0:12:55- No problem, come on in.- - I'm looking forward.
0:12:58 > 0:13:02- Team GB is known - as one of the best in the world.
0:13:02 > 0:13:04- It's an honour just to be here.
0:13:04 > 0:13:06- How did you get here?
0:13:06 > 0:13:09- I had a chance to build up - to this level.
0:13:09 > 0:13:11- I competed a lot at university.
0:13:11 > 0:13:13- There are a lot of trials - for Team GB.
0:13:13 > 0:13:17- After doing well in a few of them - and in the World Championships...
0:13:17 > 0:13:21- ..I got a chance to come down here - and train with the real team.
0:13:22 > 0:13:23- The resources here are world-famous.
0:13:23 > 0:13:25- The resources here are world-famous.- - This is where we keep the boats.
0:13:25 > 0:13:28- There are over 100 boats in here.
0:13:28 > 0:13:30- There are even more outside.
0:13:30 > 0:13:33- Almost everyone has - their own single sculls boat.
0:13:34 > 0:13:35- These boats are for...
0:13:36 > 0:13:39- ..the World Championships - and other competitions...
0:13:39 > 0:13:42- ..whenever we compete with - more than one person in the boat.
0:13:43 > 0:13:44- What's the value of a boat?
0:13:44 > 0:13:47- On its own, - a single scull is about 10,000.
0:13:47 > 0:13:51- The big ones, the 8-berth boats - are 60,000-70,000.
0:13:51 > 0:13:53- Do you have to maintain the boats?
0:13:54 > 0:13:55- We look after our own boats.
0:13:56 > 0:14:00- There are people here who look after - the boats that don't belong to us.
0:14:01 > 0:14:05- We're supposed to wash them down - every time but we don't always!
0:14:05 > 0:14:07- I won't tell anyone!
0:14:07 > 0:14:09- The centre opened in 2006.
0:14:09 > 0:14:12- It cost 13 million.
0:14:13 > 0:14:16- The only thing - you don't do here is sleep.
0:14:16 > 0:14:20- There's a chance to sleep here. - There's a cabin outside.
0:14:20 > 0:14:23- There are bunk beds there to sleep - between sessions.
0:14:24 > 0:14:28- We can't stay overnight but we can - nap between sessions if we need to.
0:14:28 > 0:14:31- I'm surprised that - there isn't a running machine.
0:14:31 > 0:14:34- There are plenty of bikes.
0:14:34 > 0:14:37- Is there a link - between the two sports?
0:14:38 > 0:14:39- Yes, there is a link.
0:14:39 > 0:14:42- Rowing is very important...
0:14:42 > 0:14:47- ..but we use the bikes - to improve our aerobic fitness.
0:14:47 > 0:14:50- We do a lot on both cycling - and rowing machines.
0:14:50 > 0:14:53- We probably use the rowing machines - more than anything else.
0:14:54 > 0:14:57- There must be a great atmosphere - here when it's full.
0:14:57 > 0:15:01- There's music going and usually, - everyone's moving at the same time.
0:15:01 > 0:15:03- There's a massive noise.
0:15:05 > 0:15:09- This massive, purpose-built lake - which is a part of the centre...
0:15:09 > 0:15:13- ..is named after Team GB's - most successful rowers...
0:15:13 > 0:15:15- ..Steve Redgrave - and Matthew Pinsent.
0:15:17 > 0:15:20- Zak, here we are - on the Redgrave-Pinsent Lake.
0:15:20 > 0:15:22- Are they big heroes of yours?
0:15:22 > 0:15:25- I grew up watching their races - at the Olympics.
0:15:25 > 0:15:27- It was a privilege to watch them...
0:15:27 > 0:15:32- ..and think that I'd be following - in their competitive footsteps...
0:15:32 > 0:15:35- ..and hoping - to reach the same level.
0:15:35 > 0:15:38- It's really cool to train - on a lake that is named after them.
0:15:38 > 0:15:40- It's so good.
0:15:40 > 0:15:42- It's been created - to help us perform.
0:15:43 > 0:15:44- It's the reason it was created.
0:15:45 > 0:15:48- It's been a pleasure to show you - where I spend a lot of my time.
0:15:55 > 0:15:57- My name is Rhys Lewis.
0:15:57 > 0:16:00- I'm 27 and I live in Machynlleth - in the Dyfi valley.
0:16:03 > 0:16:06- In April 2014, - I had a serious accident.
0:16:07 > 0:16:09- It put me in a wheelchair.
0:16:11 > 0:16:14- Since then, - I started clay pigeon shooting.
0:16:14 > 0:16:18- I travel all over the country - to compete.
0:16:21 > 0:16:22- Rhys' story is very special.
0:16:23 > 0:16:26- He's had to accept - that he'll never walk again.
0:16:26 > 0:16:28- Since then, he's taken up a sport...
0:16:28 > 0:16:32- ..and worked incredibly hard - to make the most of it.
0:16:32 > 0:16:35- It shows that he's got great spirit - and dedication.
0:16:36 > 0:16:39- Hi, Rhys. - This is a wonderful place to live.
0:16:40 > 0:16:44- How did this interest in shooting - clay pigeons start, Rhys?
0:16:45 > 0:16:47- I've been interested in it - for years.
0:16:48 > 0:16:50- My grandfather - used to shoot for Wales.
0:16:50 > 0:16:53- I've been hearing about that - for years.
0:16:53 > 0:16:57- It was something - that I'd always wanted to do.
0:16:58 > 0:17:01- I try to go once or twice, - usually twice a week.
0:17:01 > 0:17:04- I compete on the weekend - or every other weekend.
0:17:04 > 0:17:09- Around how many clay pigeons - will you shoot in two hours?
0:17:10 > 0:17:13- I try to do around 100 every time, - if I can.
0:17:13 > 0:17:16- It depends whether or not - I'm shooting at the weekend.
0:17:16 > 0:17:21- Do you have someone there helping - you or do you train yourself?
0:17:22 > 0:17:25- I train myself most of the time.
0:17:26 > 0:17:29- I've had a few tips from a couple - of the lads down there.
0:17:34 > 0:17:38- Rhys trains at Mid Wales - Shooting Centre near Llanidloes.
0:17:43 > 0:17:47- Rhys, I'm sure I've counted - over 120 guns at this shop.
0:17:47 > 0:17:49- It's incredible.
0:17:49 > 0:17:52- It's like a sweet shop - for people like me!
0:17:52 > 0:17:54- How much is the most expensive one?
0:17:55 > 0:17:58- You're talking about 40,000 - for those top two.
0:18:00 > 0:18:02- You can see all that engraving - and detail.
0:18:04 > 0:18:05- Those two are identical.
0:18:07 > 0:18:10- Can you buy them individually - or do they come as a pair?
0:18:11 > 0:18:14- It wouldn't be worth - buying one on its own.
0:18:14 > 0:18:20- As a pair, they'd be worth more - in ten or twelve years.
0:18:23 > 0:18:27- There are plenty of huts here, Rhys. - Are they different?
0:18:27 > 0:18:31- They're all the same. - They're all down the line ranges.
0:18:31 > 0:18:33- That's one specific discipline.
0:18:33 > 0:18:35- That's one specific discipline.- - Yes, it's the main one.
0:18:36 > 0:18:38- What's the green box?
0:18:38 > 0:18:42- The trap that releases all the - clay pigeons is in the green box.
0:18:45 > 0:18:47- In front of us, - there's a microphone.
0:18:47 > 0:18:50- When someone calls "pull" - or makes a noise...
0:18:51 > 0:18:54- ..the trap hears it - and releases a clay pigeon.
0:18:54 > 0:18:56- It's voice activated.
0:19:02 > 0:19:04- Pull.
0:19:07 > 0:19:08- Rhys makes it look easy.
0:19:08 > 0:19:11- I had to have a go.
0:19:11 > 0:19:12- Do I close it?
0:19:12 > 0:19:13- Yup.
0:19:14 > 0:19:15- So, I shout.
0:19:17 > 0:19:18- Pull.
0:19:20 > 0:19:21- Too early.
0:19:21 > 0:19:22- Too early.- - Miles off.
0:19:23 > 0:19:23- You shot too early.
0:19:23 > 0:19:25- You shot too early.- - Too early with the first.
0:19:26 > 0:19:27- I was too late with the second.
0:19:28 > 0:19:31- Wait until you see it, go past it...
0:19:31 > 0:19:34- ..and then pull the trigger.
0:19:35 > 0:19:36- Pull.
0:19:38 > 0:19:40- There you go.
0:19:40 > 0:19:41- There you go.- - Get in!
0:19:41 > 0:19:42- It's easy!
0:19:42 > 0:19:46- I need to get 100 in a row.
0:19:51 > 0:19:52- Pull.
0:19:53 > 0:19:53- Shot.
0:19:53 > 0:19:54- Shot.- - Yes!
0:19:55 > 0:19:57- Hey! How did I do?
0:19:57 > 0:19:58- What do you think?
0:19:58 > 0:20:00- What do you think?- - Very good. Very good.
0:20:00 > 0:20:02- Will I make the team?
0:20:03 > 0:20:06- With a little bit of practice, - maybe.
0:20:06 > 0:20:09- Beginner's luck, if you're honest.
0:20:09 > 0:20:11- Have you enjoyed your day out?
0:20:12 > 0:20:15- I love that. I can see where you get - the buzz and the adrenaline rush.
0:20:19 > 0:20:22- You'll have to bring the Wales team - here for a day out.
0:20:22 > 0:20:24- Help with their shooting!
0:20:36 > 0:20:38- I'm Manon Lloyd from Carmarthen.
0:20:38 > 0:20:42- I'm 20 years old and cycle - professionally for Team GB.
0:20:42 > 0:20:45- In my teens, - I liked to compete in triathlons.
0:20:45 > 0:20:49- For the last five years, - I've concentrated on cycling.
0:20:51 > 0:20:54- I enjoy every aspect of cycling, - from training to racing.
0:20:57 > 0:21:01- I'm hoping to compete at - the Commonwealth Games next year.
0:21:06 > 0:21:08- Cycling has become very popular...
0:21:08 > 0:21:12- ..following the successes - of Team GB in recent Olympic Games.
0:21:12 > 0:21:17- Particularly in Wales where athletes - like Becky James and Owain Doull...
0:21:17 > 0:21:19- ..collected medals in Rio last year.
0:21:19 > 0:21:22- That's the goal for athletes - like Manon.
0:21:22 > 0:21:25- I love seeing how people train...
0:21:25 > 0:21:29- ..for different sports - to maximise their potential.
0:21:29 > 0:21:35- Today, I'm looking forward to seeing - the kind of training Manon does...
0:21:35 > 0:21:38- ..to be the best she can be - on race day.
0:21:45 > 0:21:45- Hello, Manon.
0:21:45 > 0:21:46- Hello, Manon.- - Hello.
0:21:47 > 0:21:50- This place is incredible. - Thanks for the welcome.
0:21:50 > 0:21:55- It's world-famous. I can see all the - kids are busy enjoying themselves.
0:21:55 > 0:22:00- They're all dreaming about being the - next Manon Lloyd. How did you start?
0:22:00 > 0:22:04- When I was 15, - I was cycling and running a lot.
0:22:04 > 0:22:08- I wanted to try a triathlon, so I - joined the local club, Towy Riders.
0:22:08 > 0:22:12- I went every week - and rode a bike with other kids...
0:22:12 > 0:22:14- ..just like they're doing here.
0:22:14 > 0:22:16- It just went from there.
0:22:16 > 0:22:20- When did it change from racing - or cycling for fun...
0:22:20 > 0:22:23- ..to becoming - a full-time professional?
0:22:24 > 0:22:26- I was about 17 years old.
0:22:26 > 0:22:29- I'd been picked up - by the British Cycling Team.
0:22:30 > 0:22:32- I'd studied for one year - of my A levels...
0:22:32 > 0:22:38- ..and then I'd finished - and moved away from home.
0:22:38 > 0:22:39- You were living the dream.
0:22:39 > 0:22:40- You were living the dream.- - Yes.
0:22:41 > 0:22:45- You have to work and train hard. - What's your daily schedule?
0:22:46 > 0:22:49- It is hard, - we train twice a day all week.
0:22:50 > 0:22:53- Here, we'll be on the track, - on the road, in the gym.
0:22:53 > 0:22:56- We have to eat healthily too. - It's very hard.
0:22:57 > 0:23:00- You start every morning - on the turbo, do you?
0:23:00 > 0:23:03- Most days, yes, - we do 30 minutes on that.
0:23:03 > 0:23:07- We'll have breakfast and head out - on the road or hit the track.
0:23:07 > 0:23:12- There are many disciplines in - the sport. Which is your favourite?
0:23:12 > 0:23:13- I'd say the track.
0:23:14 > 0:23:16- I like the road - but I'm better on the track.
0:23:17 > 0:23:20- What is it about the track - that gets the adrenaline going?
0:23:20 > 0:23:23- It's just so fast and so exciting.
0:23:23 > 0:23:27- Anything can happen and it's - tactical too. I enjoy the track.
0:23:28 > 0:23:31- You live cycling. - You live and train with cyclists.
0:23:31 > 0:23:32- What's that like?
0:23:33 > 0:23:36- I really like training - with the best in the world...
0:23:36 > 0:23:41- ..people like Laura Trott and Katie - Archibald, both Olympic champions.
0:23:41 > 0:23:44- You see what people do to be - the best and you copy them.
0:23:44 > 0:23:47- You have to make a lot of sacrifices - to be the best.
0:23:47 > 0:23:51- Yes, I left home and lived away - from my family at 17 years old.
0:23:52 > 0:23:54- I left my friends and my school.
0:24:02 > 0:24:04- Manon, you've brought us here...
0:24:04 > 0:24:07- ..to see Cyclefit, - one of your sponsors.
0:24:07 > 0:24:08- Why?
0:24:08 > 0:24:11- I come to Cyclefit - to have my bike fitted.
0:24:11 > 0:24:14- It's all done on their computers.
0:24:14 > 0:24:16- They measure everything.
0:24:17 > 0:24:20- They then set me up - on a bike and test me.
0:24:20 > 0:24:23- If I like it - and I'm comfortable with it...
0:24:23 > 0:24:25- ..they'll change it on this bike.
0:24:25 > 0:24:28- These small changes - make a big difference.
0:24:28 > 0:24:30- It decides whether you win or lose.
0:24:30 > 0:24:31- It decides whether you win or lose.- - What about the future?
0:24:32 > 0:24:36- Next year, I'd like to compete at - the Commonwealth Games in Australia.
0:24:37 > 0:24:39- I'd also like to compete in Tokyo.
0:24:39 > 0:24:41- Yes, Tokyo is three years away.
0:24:41 > 0:24:43- Yes, Tokyo is three years away.- - That's the biggest goal.
0:24:50 > 0:24:51- .
0:24:53 > 0:24:53- Subtitles
0:24:53 > 0:24:55- Subtitles- - Subtitles
0:25:03 > 0:25:06- I'm Chloe James from Pontardawe. - I'm 20 years old.
0:25:07 > 0:25:10- I'm studying Sport Science - at Cardiff Met.
0:25:12 > 0:25:15- I started playing netball at ten - years old in primary school.
0:25:16 > 0:25:18- I'm part of the Wales U21 team.
0:25:18 > 0:25:23- I was part of the senior team - who played New Zealand in February.
0:25:23 > 0:25:27- My hope is to represent Wales - in the future at the World Cup...
0:25:28 > 0:25:32- ..and at next year's - Commonwealth Games in Australia.
0:25:36 > 0:25:38- Netball has always been popular.
0:25:38 > 0:25:44- As a team game, it's the most - popular sport for women in Wales.
0:25:44 > 0:25:49- How do you go about earning a place - in a club side or national squad?
0:25:49 > 0:25:53- That's one of the things I'm looking - forward to asking Chloe about today.
0:25:54 > 0:25:57- It's a pleasure to meet you.
0:25:57 > 0:26:00- Where do you play netball - at the moment?
0:26:00 > 0:26:03- At the moment, I'm a student - at Cardiff Met University.
0:26:03 > 0:26:07- I'm in the first team, - we play in the BUCS league.
0:26:07 > 0:26:10- I represent the University in that.
0:26:10 > 0:26:13- I'm part of the training squad - for the Celtic Dragons.
0:26:14 > 0:26:16- I'm part of the Wales U21 team.
0:26:16 > 0:26:20- That's really exciting. We have - a big tournament in the summer.
0:26:20 > 0:26:22- It's the Junior World Cup.
0:26:22 > 0:26:24- I just played matches...
0:26:24 > 0:26:28- ..against New Zealand for - the Wales senior side in February.
0:26:29 > 0:26:31- Where did that interest - start for you?
0:26:31 > 0:26:34- I started playing football - at primary school.
0:26:34 > 0:26:38- All my friends played netball.
0:26:38 > 0:26:41- I joined a club outside school - after that.
0:26:42 > 0:26:45- I played for the school team too. - It just went from there.
0:26:45 > 0:26:48- I moved on to secondary school - and another team.
0:26:48 > 0:26:50- I had trials for Wales - when I was 13.
0:26:51 > 0:26:53- I got into the - age group system there.
0:26:53 > 0:26:56- I've moved up by today.
0:26:59 > 0:27:03- We're here in the - Sport Wales National Centre.
0:27:03 > 0:27:06- This is where Cardiff Met - play their games.
0:27:07 > 0:27:11- A lot of teams play home games here. - It's the home of netball in Wales.
0:27:11 > 0:27:14- All the Cardiff league games - are here on Thursday nights.
0:27:16 > 0:27:18- The Celtic Dragons - play their games here.
0:27:19 > 0:27:20- They train here.
0:27:20 > 0:27:21- Wales play games here too.
0:27:22 > 0:27:23- It's the home of netball.
0:27:24 > 0:27:28- When you play in these big - competitions, do you get nervous.
0:27:28 > 0:27:31- In a tournament, I can be.
0:27:31 > 0:27:34- Particularly if the game - is very close.
0:27:34 > 0:27:38- I've had loads of help from - psychologists at Cardiff Met.
0:27:38 > 0:27:41- He does a lot of work with us - preparing for games.
0:27:41 > 0:27:43- Particularly with shooters.
0:27:43 > 0:27:46- He's with us most of the time - before games...
0:27:46 > 0:27:49- ..getting us in the right mindset.
0:27:49 > 0:27:53- Within the squad, - competition for places is important.
0:27:54 > 0:27:59- There are other girls - competing for your spot in the side.
0:28:00 > 0:28:03- Does that affect team spirit?
0:28:03 > 0:28:07- I've been really lucky, - every team I've been a part of...
0:28:07 > 0:28:09- ..the girls have been really close.
0:28:10 > 0:28:11- We are competing for places.
0:28:12 > 0:28:14- When we train, we push each other...
0:28:14 > 0:28:17- ..because we want the best team - on the court.
0:28:17 > 0:28:21- We want everyone to do well. We push - each other and we're still close.
0:28:21 > 0:28:24- We're friends, - we don't just play together.
0:28:24 > 0:28:26- The girls are all friends.
0:28:27 > 0:28:29- There's good camaraderie.
0:28:29 > 0:28:33- Competition is healthy if everyone - has the right spirit and respect.
0:28:34 > 0:28:36- Together stronger is the secret.
0:28:36 > 0:28:39- That's what football says. - We're trying to take it from them.
0:28:48 > 0:28:50- My name is Gethin Jones.
0:28:50 > 0:28:53- I'm 21 years old - and I'm from Porthmadog.
0:28:55 > 0:28:58- I'm under contract with Everton.
0:28:58 > 0:29:00- I'm out on loan to Barnsley - since January.
0:29:04 > 0:29:08- Many children dream of being - footballers when they're older.
0:29:09 > 0:29:12- But only a very small number - succeed in doing so.
0:29:12 > 0:29:15- Gethin Jones is one of those - living the dream.
0:29:16 > 0:29:20- He's making a bit of a name - for himself here in Barnsley.
0:29:25 > 0:29:28- When did your interest - in football start?
0:29:28 > 0:29:33- It was when I was young, growing up - a lot of the family played football.
0:29:33 > 0:29:39- After school I'd play football - for my school, Ysgol Borth-Y-Gest.
0:29:40 > 0:29:41- When I was seven...
0:29:41 > 0:29:45- ..I kept playing for Port - until I moved to the Bangor Academy.
0:29:45 > 0:29:48- Is that where someone - spotted you playing?
0:29:48 > 0:29:50- Then you moved to Everton.
0:29:50 > 0:29:53- Yes, it was really - gobsmacking for me.
0:29:53 > 0:29:56- I joined the Bangor Academy - at eleven.
0:29:57 > 0:29:58- I was there for two years.
0:29:59 > 0:30:01- I played at a tournament - in Shrewsbury.
0:30:02 > 0:30:04- We played a game against Cardiff.
0:30:05 > 0:30:11- In that game, my dad told me - that people wanted to speak to me.
0:30:12 > 0:30:15- There were six scouts - from different clubs.
0:30:16 > 0:30:19- After that, - Wrexham was one of those clubs.
0:30:19 > 0:30:23- My first game for Wrexham - on trial was against Everton.
0:30:23 > 0:30:25- I scored twice in that game.
0:30:25 > 0:30:29- The next day, - the Everton scout phoned my home.
0:30:29 > 0:30:34- They said they didn't want to trial - me, they wanted to sign me straight.
0:30:35 > 0:30:38- For me, one week I was playing - for Bangor Academy...
0:30:38 > 0:30:41- ..two weeks later, - I'd signed for Everton.
0:30:41 > 0:30:45- I went home and told the family and - we were all rather gobsmacked.
0:30:46 > 0:30:51- You're at Barnsley now. - How does the loan system work?
0:30:51 > 0:30:53- It's really good for young lads.
0:30:54 > 0:30:58- If I want to play at the top level - for Everton's first team...
0:30:58 > 0:31:01- ..I've got to impress on loan.
0:31:01 > 0:31:04- One of my targets this season - was coming out on loan.
0:31:04 > 0:31:08- Barnsley, a Championship club - who're doing well...
0:31:09 > 0:31:14- ..called me and told me they wanted - me to come over in January.
0:31:14 > 0:31:15- I couldn't say no.
0:31:16 > 0:31:19- I've really enjoyed my football - since coming here.
0:31:20 > 0:31:23- You don't just play for a club, - you're the Wales U21 captain.
0:31:24 > 0:31:25- Do you enjoy that job?
0:31:26 > 0:31:29- Since I first played - for Wales at 15...
0:31:29 > 0:31:34- ..I've been captain - and gone from 16s to 17s to 19s.
0:31:35 > 0:31:38- I've never expected to be captain.
0:31:38 > 0:31:41- I've gone to those camps - and worked hard.
0:31:41 > 0:31:46- The manager has made me captain - in the age groups.
0:31:46 > 0:31:48- It's all a bit overwhelming.
0:31:49 > 0:31:55- I phoned Dad to tell them straight - away. Everyone's quite overwhelmed.
0:31:56 > 0:32:01- I've played a lot of games for Wales - and travelled to a lot of places.
0:32:01 > 0:32:04- Over here, Gethin, - your all important seat.
0:32:04 > 0:32:06- Jones.
0:32:06 > 0:32:12- I know a lot of footballers have a - particular routine before the match.
0:32:12 > 0:32:14- I'm not like that at all.
0:32:14 > 0:32:18- Usually, the day before the match - I'm quite nervous.
0:32:18 > 0:32:20- I just concentrate on the game.
0:32:20 > 0:32:25- I don't think about stupid things - like putting my right boot on first.
0:32:26 > 0:32:27- No special pants?
0:32:29 > 0:32:33- I concentrate on the game, - getting myself ready and relaxing.
0:32:33 > 0:32:37- I relax as much as possible and - minimize the stress and then play.
0:32:41 > 0:32:45- This is the journey you take - almost every Saturday.
0:32:45 > 0:32:47- The walk out to the pitch.
0:32:49 > 0:32:52- The atmosphere is really good here - on a match day.
0:32:52 > 0:32:55- Everyone looks forward to the games.
0:32:55 > 0:33:00- When I walked out for my first game - against Leeds, it was a full house.
0:33:01 > 0:33:04- I went from playing for Everton's - U23 team to playing here in a week.
0:33:05 > 0:33:09- What about your long-term future?
0:33:09 > 0:33:13- I just want to do my best - and improve every day.
0:33:15 > 0:33:17- I'd like to play at the highest - level I can.
0:33:18 > 0:33:19- Getting a cap for Wales...
0:33:19 > 0:33:23- ..and playing for Wales - would make me really proud.
0:33:29 > 0:33:30- I'm Jack Davies.
0:33:31 > 0:33:34- I come from a small village - called Nebo just outside Carmarthen.
0:33:34 > 0:33:39- I've been doing gymnastics - since I was four years old.
0:33:39 > 0:33:42- I love representing my country.
0:33:42 > 0:33:46- Gymnastics has allowed me - to do that many times.
0:33:48 > 0:33:50- My next ambition - is to represent Wales...
0:33:51 > 0:33:55- ..at the Commonwealth Games in 2018 - and hopefully return with a medal.
0:34:00 > 0:34:02- I enjoy watching gymnastics - on the television...
0:34:03 > 0:34:05- ..during the Olympic - and Commonwealth Games.
0:34:06 > 0:34:12- What always amazes me is the way - they can throw themselves around.
0:34:12 > 0:34:14- The power in their bodies...
0:34:14 > 0:34:16- ..particularly their arms - must be immense.
0:34:17 > 0:34:19- That's what I'm looking forward to - learning about.
0:34:20 > 0:34:22- The hard work that goes into that.
0:34:29 > 0:34:33- Jack, we're here at the - Swansea Gymnastic Centre.
0:34:33 > 0:34:37- You've been competing in gymnastics - since you were very young.
0:34:37 > 0:34:39- When did it stop being a hobby?
0:34:39 > 0:34:44- Mam got fed up of me - breaking furniture...
0:34:45 > 0:34:50- ..running through doors - and jumping on the couch.
0:34:50 > 0:34:53- In the end, she was fed up - of everything breaking...
0:34:54 > 0:34:56- ..she said I had to go somewhere...
0:34:56 > 0:34:59- ..and the closest place was - Carmarthen Gymnastics Centre.
0:34:59 > 0:35:03- Sharon had enough patience - to look after me for one hour...
0:35:03 > 0:35:05- ..then two hours - and then three hours.
0:35:05 > 0:35:08- I competed in an Urdd competition - after that.
0:35:09 > 0:35:13- My coach, Chris Jones, - marked my performance.
0:35:14 > 0:35:17- I was really ill that day - and he came up to my parents...
0:35:17 > 0:35:21- ..and told them that I had a real - talent for gymnastics.
0:35:21 > 0:35:25- He said if I moved to Swansea, - I could make something of it.
0:35:25 > 0:35:27- Would you show us a few moves?
0:35:27 > 0:35:28- Yes, why not? That'd be great.
0:35:28 > 0:35:29- Yes, why not? That'd be great.- - Thanks.
0:35:33 > 0:35:36- This is the pommel horse - which is my specialty.
0:35:37 > 0:35:40- This is what I do the most of - in every session I do.
0:35:40 > 0:35:43- I spend at least an hour - on this every session.
0:36:12 > 0:36:13- Waw!
0:36:20 > 0:36:21- What do we have here?
0:36:21 > 0:36:24- This is the mushroom. - Every gymnast starts off on this.
0:36:25 > 0:36:26- They can then move on to the horse.
0:36:27 > 0:36:31- You start off in front support - like this.
0:36:31 > 0:36:33- You have to jump round, - pick your hand up...
0:36:33 > 0:36:36- ..and get it back down - so you're in back support.
0:36:37 > 0:36:37- Like that?
0:36:37 > 0:36:38- Like that?- - Yes, like that.
0:36:40 > 0:36:41- Now you have to jump back out.
0:36:42 > 0:36:43- Like that?
0:36:44 > 0:36:48- Yes, but your head should stay - looking in the same place.
0:36:48 > 0:36:49- OK.
0:36:50 > 0:36:50- Like that?
0:36:50 > 0:36:51- Like that?- - Yeah.
0:36:51 > 0:36:52- And then.
0:36:52 > 0:36:54- And then.- - Yes, just about.
0:36:55 > 0:36:56- There you go.
0:36:57 > 0:37:00- There you go. You've just done it.
0:37:01 > 0:37:04- That was luck, honestly.
0:37:12 > 0:37:14- What about the future?
0:37:14 > 0:37:18- I'm hoping we'll put a team together - to go to the next games.
0:37:18 > 0:37:21- Personally, I want to go...
0:37:21 > 0:37:26- ..and make the final and hopefully - not miss out on a medal this time.
0:37:26 > 0:37:31- It would be perfect if I could do - well enough to hear the anthem.
0:37:31 > 0:37:32- .
0:37:39 > 0:37:39- Subtitles
0:37:39 > 0:37:41- Subtitles- - Subtitles
0:37:49 > 0:37:52- I'm Emily Williams, I've been - surfing since I was 11 years old.
0:37:56 > 0:38:00- I come from Newport but am currently - studying Sport Science at Swansea.
0:38:02 > 0:38:04- I'm number one in Wales - at the moment.
0:38:05 > 0:38:06- I'm a six-time Welsh champion.
0:38:07 > 0:38:11- I travel the world surfing - and I love it.
0:38:17 > 0:38:20- In some sports, you battle the clock - or sometimes an opponent.
0:38:20 > 0:38:23- Emily Williams has to fight nature.
0:38:23 > 0:38:26- How do you go about training - and preparing...
0:38:26 > 0:38:30- ..to cope with something as wild, - unstable and powerful?
0:38:30 > 0:38:32- Let's find out.
0:38:39 > 0:38:42- Surfing runs in the family.
0:38:43 > 0:38:46- Is it something - that comes naturally to you?
0:38:46 > 0:38:48- Dad's been surfing for 30 years.
0:38:49 > 0:38:52- Growing up, - I was always on the beach with Dad.
0:38:53 > 0:38:55- He taught me when I was younger.
0:38:59 > 0:39:01- You've competed a lot already.
0:39:02 > 0:39:05- What are some of the successes - you've had so far.
0:39:05 > 0:39:11- One of the success I really remember - was competing for the Welsh team.
0:39:11 > 0:39:16- I've been to two World Championships - and two European Championships.
0:39:16 > 0:39:20- At the Worlds, I was part of the - first Wales team to compete there.
0:39:21 > 0:39:24- I was the first person - to win a heat.
0:39:24 > 0:39:26- I'm really proud of that.
0:39:26 > 0:39:31- I got to be a part of the parade of - nations with the flags.
0:39:31 > 0:39:33- That's something I'll never forget.
0:39:33 > 0:39:34- That's something I'll never forget.- - Very special.
0:39:35 > 0:39:38- You've already got sweet highlights - in your memory.
0:39:39 > 0:39:42- So this is your academy where - all your training takes place.
0:39:43 > 0:39:45- Yes, it's a great place - for people to learn.
0:39:45 > 0:39:46- It's a big place.
0:39:47 > 0:39:49- Of course, this is the board.
0:39:49 > 0:39:54- How do you learn to stand - on the board in the first place?
0:39:54 > 0:39:56- And then stand on the board...
0:39:56 > 0:40:00- ..on something so powerful - and unsettled as the sea.
0:40:00 > 0:40:03- It's very hard and technique - is key when you surf...
0:40:03 > 0:40:06- ..just to stay on the board - in the first place.
0:40:07 > 0:40:09- You obviously train as much - as you can on the water.
0:40:11 > 0:40:15- Do you do any training at the gym - or any other training?
0:40:16 > 0:40:20- I do a lot in the gym. - I work on arm and leg power.
0:40:20 > 0:40:24- I go swimming - to help with my paddling.
0:40:24 > 0:40:27- Balance is obviously all important.
0:40:27 > 0:40:30- You've got to do - a lot of core work then.
0:40:30 > 0:40:34- I have to do a lot of core, - I also skate board, that helps.
0:40:34 > 0:40:37- That helps with surfing movements - and balance.
0:40:38 > 0:40:40- Do you get nervous in competitions?
0:40:40 > 0:40:42- Sometimes, I do get nerves.
0:40:42 > 0:40:44- It depends on the competition.
0:40:44 > 0:40:47- Sometimes, there are some nerves.
0:40:47 > 0:40:49- What competition are you aiming for?
0:40:50 > 0:40:53- I have the Welsh Nationals in May.
0:40:53 > 0:40:56- I'm hoping to win - the women's again this year.
0:40:57 > 0:40:59- I'm hoping to take my seventh title.
0:41:00 > 0:41:01- That's the dream.
0:41:09 > 0:41:14- I'm Ems Davies, I'm 27. I grew up - in a place called Ysbyty Ifan.
0:41:15 > 0:41:16- I now live in Llanberis.
0:41:16 > 0:41:20- I started mountain biking - when I was 12-13 years old.
0:41:21 > 0:41:24- I turned professional - at the age of 20.
0:41:25 > 0:41:29- I work hard for races and specialise - in downhill mountain biking.
0:41:34 > 0:41:37- Downhill mountain biking - is incredibly dangerous.
0:41:38 > 0:41:44- Competitors frequently break bones - or hurt themselves due to the speed.
0:41:44 > 0:41:49- What drives someone to go up - a mountain in the first place...
0:41:49 > 0:41:53- ..and then return to the top - again and again.
0:41:58 > 0:41:59- Hiya, Emyr. How are you?
0:41:59 > 0:42:00- Hiya, Emyr. How are you?- - I'm fine, thanks.
0:42:02 > 0:42:03- Welcome to Llanberis.
0:42:03 > 0:42:05- It's a lovely day.
0:42:05 > 0:42:06- Shall we sit down?
0:42:06 > 0:42:07- Shall we sit down?- - Yes, please.
0:42:12 > 0:42:15- We're in your home - and your playground, Ems.
0:42:16 > 0:42:19- We're on Snowdon - with Llanberis behind us.
0:42:19 > 0:42:22- I'm sure you get daily inspiration - living here.
0:42:23 > 0:42:24- Yes, it's a nice place to live.
0:42:24 > 0:42:26- It makes it easy to train.
0:42:27 > 0:42:29- When did your interest start?
0:42:29 > 0:42:32- Well, I was always riding - some bike.
0:42:33 > 0:42:35- I kept crashing - and having fun on bikes.
0:42:36 > 0:42:39- A friend and I went on - a biking open day with the school.
0:42:39 > 0:42:43- I got to borrow a bike for free.
0:42:44 > 0:42:47- I came back with two punctures - having broken everything.
0:42:48 > 0:42:49- I thought it was awesome!
0:42:50 > 0:42:54- After that, I bought a bike - and worked to get a better bike.
0:42:56 > 0:42:59- I started racing - and it went from there.
0:42:59 > 0:43:03- You're one of the best in the world, - where are you in particular?
0:43:04 > 0:43:07- Do you know what, - I knocked myself out last year...
0:43:07 > 0:43:12- ..I missed half the season, - so I'm not sure of my ranking.
0:43:14 > 0:43:20- But before I got injured, - I was in the top 50 in the world.
0:43:20 > 0:43:22- Wow.
0:43:22 > 0:43:24- I was consistently up there.
0:43:24 > 0:43:27- I'd be top ten in this country.
0:43:28 > 0:43:32- I was set to try and win - my second Welsh Championship.
0:43:33 > 0:43:35- So, I'll be trying again - for that this year.
0:43:40 > 0:43:41- These are the bikes.
0:43:41 > 0:43:44- How do they compare - with regular bikes?
0:43:45 > 0:43:46- They're quite different.
0:43:46 > 0:43:48- This is the racing bike.
0:43:48 > 0:43:51- This is the one I compete - with across the world.
0:43:51 > 0:43:54- It's called a downhill bike.
0:43:54 > 0:43:56- A lot of people say - it's similar to a motorbike.
0:43:57 > 0:44:00- You've got a big suspension fork - that can go up and down.
0:44:01 > 0:44:06- It's for if you hit a rock - or anything while going fast.
0:44:06 > 0:44:07- How heavy are they?
0:44:08 > 0:44:09- They're heavy.
0:44:09 > 0:44:13- They're heavier than regular bikes. - They have to be stronger.
0:44:15 > 0:44:19- The technology that goes in to these - to make them as light as possible.
0:44:19 > 0:44:22- Bikes have to take much more.
0:44:26 > 0:44:31- What are your short-term - and long-term ambitions?
0:44:31 > 0:44:35- This year, I'm aiming - for the top 30 in the world...
0:44:35 > 0:44:38- ..Welsh Champion - and top five in the UK.
0:44:53 > 0:44:58- I'm Rhys Davies, - I come from Parc near Bala.
0:44:58 > 0:45:00- I live in Nottingham. - I'm 25 years old.
0:45:00 > 0:45:02- I train here for my canoeing.
0:45:02 > 0:45:04- I've been canoeing since I was 12.
0:45:04 > 0:45:09- I'm happy to say I was lucky enough - to compete at the highest level...
0:45:09 > 0:45:11- ..and represent my country.
0:45:11 > 0:45:14- In a sport like this one - making the right decision...
0:45:14 > 0:45:16- ..at the - right time is all important.
0:45:17 > 0:45:22- One small mistake can add costly - seconds to your final time.
0:45:23 > 0:45:25- I'm looking forward to seeing...
0:45:25 > 0:45:30- ..how Rhys goes about preparing for - races both physically and mentally.
0:45:36 > 0:45:37- Rhys, you're from Bala.
0:45:37 > 0:45:41- Did this interest start on Bala lake - and the Tryweryn centre?
0:45:41 > 0:45:45- Yes, I started off messing around on - the lake and the swimming pool.
0:45:45 > 0:45:49- We started very slowly heading - toward the river.
0:45:49 > 0:45:53- Then I started on the - Tryweryn and then the Dee.
0:45:53 > 0:45:56- After a few years, - I got a chance to go to France.
0:45:56 > 0:45:58- That was a game changer for me.
0:45:58 > 0:46:02- That's where I found out - that this is what I wanted to do.
0:46:02 > 0:46:06- I wanted to do this - and have fun for life.
0:46:06 > 0:46:09- It's an individual sport, - not a team sport.
0:46:10 > 0:46:12- I liked to be in control - of what I was doing.
0:46:13 > 0:46:15- That's ironic - because a few years later...
0:46:15 > 0:46:19- ..I specialized in the doubles - canoe where you work as a team.
0:46:20 > 0:46:24- Unfortunately, after Rio, - they dropped it from the Olympics.
0:46:24 > 0:46:29- I had a choice of either stopping or - carrying on with another challenge.
0:46:29 > 0:46:30- A new challenge was the only way!
0:46:30 > 0:46:31- A new challenge was the only way!- - You have to adapt now.
0:46:32 > 0:46:35- What's the difference between - competing in a team and on your own?
0:46:37 > 0:46:38- When you're in a pair...
0:46:38 > 0:46:42- ..you can both help to move the boat - forward and keep it moving.
0:46:43 > 0:46:47- The hardest thing I've learned - is how to move the boat on my own...
0:46:47 > 0:46:49- ..without the help of someone else.
0:46:49 > 0:46:53- I have to be clever about how I use - the boat and how I hold the paddle.
0:46:54 > 0:46:55- I'm starting to get there.
0:46:55 > 0:46:58- I was watching you on the water - earlier.
0:46:58 > 0:46:59- The feeling I got...
0:46:59 > 0:47:03- ..was that you worked with the water - instead of trying to fight it.
0:47:03 > 0:47:05- Part of the challenge...
0:47:05 > 0:47:09- ..is to look at the water - and read where the water moves...
0:47:10 > 0:47:13- ..and how it moves in comparison - to the gates.
0:47:14 > 0:47:17- You think how can I use this - to make things easier for myself.
0:47:31 > 0:47:33- What's on the horizon for you?
0:47:33 > 0:47:35- The British trials are in April.
0:47:35 > 0:47:39- There are three races down - on London's Olympic course.
0:47:39 > 0:47:43- From there, I'm hoping to make the - team so I can race over the summer.
0:47:43 > 0:47:46- I'm aiming for - the World Cup race in Italy.
0:47:47 > 0:47:48- When is that?
0:47:48 > 0:47:50- That's in September.
0:47:50 > 0:47:53- I'm looking forward - to a chance of making that.
0:47:53 > 0:47:57- It's an important summer for you in - your first season in this category.
0:47:58 > 0:47:59- Oh, yes.
0:48:01 > 0:48:05- That's it for today's programme. - Thanks to our athletes.
0:48:05 > 0:48:06- They deserve every success.
0:48:07 > 0:48:08- Good luck to them.
0:48:08 > 0:48:09- Thank you for watching.
0:48:09 > 0:48:10- Thank you for watching.- - Goodbye.
0:48:28 > 0:48:30- S4C Subtitles by Testun Cyf.
0:48:30 > 0:48:30- .