Sun, 25 Jun 2017 10:00 Dal Ati

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-Welcome to the highlights

-of Sgwad Ser Cymru.

-On today's programme,

-you can get a peek...

-..at some of the young sport stars

-we met during the series.

-Their hard work and determination

-to succeed is inspiring to us all.

-For help following the programme,

-head to the website.

-You can also search

-for the Dal Ati app.

-I'm Brett Johns

-and I'm 24 years old.

-I come from Pontarddulais

-near Swansea.

-I'm a fighter, an MMA fighter.

-That's mixed martial arts.

-I fight for the UFC,

-the Ultimate Fighting Championship.

-I'm a former Titan FC

-and Cage Warriors champion.

-I'm hoping to become

-a UFC World Champion.

-Every sport is a battle,

-be it against a clock...

-..against a team

-or against an opponent.

-This sport is a literal battle.

-How does someone go about

-preparing to fight?

-Brett, it's a pleasure to meet you.

-How did your interest

-in this sport start?

-To be honest, I started with martial

-arts from when I was four years old.

-I did a lot of judo.

-I trained in Pontarddulais

-with my dad.

-I came to Swansea to train with

-Chris and after the first session...

-..I looked in the corner and

-there were lads training for MMA.

-I looked over and thought

-"that looks good."

-I thought I could do it.

-There's a mental side to this sport.

-What do you think is

-mentally important to success?

-I wanted a belt. As an amateur,

-I got it quite early in my career.

-Then I thought,

-I want a British title...

-..within five professional fights,

-I was British Champion.

-And then, I thought straightaway

-I could win a world title.

-A few months after that,

-I got a world title shot.

-I had to fight twice in one night

-to get that belt.

-I set myself little goals

-at every stage.

-As Brett took me to see the octagon,

-I couldn't help but wonder...

-..what safety steps are taken once

-the door is closed on fighters.

-First things first,

-you can't eye-gouge.

-Hair pulling, I like it, but you're

-not allowed to in a fight.

-When you kick,

-you can't aim for the groin.

-When you slam someone,

-you can't slam them on their head.

-There are a lot of different rules.

-Those are the important ones.

-I politely refused Brett's

-offer to give it a go.

-I didn't want to hurt him!

-Instead, we took a walk

-down the road to the other gym...

-..where he works to strengthen

-and condition his body.

-You've got some trophies from

-the start of your career here.

-This one draws the eye.

-Titan FC wanted me

-to go over to America...

-..and test myself against the best

-people in the world.

-I went straight out and my first

-fight was for a world title.

-It was in Mobile, Alabama.

-It was in Mobile, Alabama.

-

-Alabama, wow.

-I weighed in on the USS Alabama.

-The day after that, I fought a UFC

-veteran, Walel Watson.

-He was a good fighter.

-I beat him in the first round.

-I rocked him with an elbow.

-In the second round,

-I got him in a choke hold.

-I won the Titan FC world title

-from there.

-After Titan,

-I got the call from the UFC.

-I've got to aim

-for the UFC title now.

-That's all I want is a UFC title.

-After I get that, it's job done.

-I'm Lowri Jones. I come from

-Dinas Powys near Cardiff.

-I've been ice skating

-for nine years. I love it.

-I'm happiest, most comfortable

-and most confident on the ice.

-You don't often hear much

-about figure skaters.

-It is a very popular sport.

-It's one of the most important

-competitions at the Winter Olympics.

-Despite their grace on the ice,

-it is a fierce competition.

-I've come to the Sky Dome in

-Coventry to see Lowri train.

-Lowri, how did it all start?

-It started as a bit of fun

-with my cousin.

-We went for a group lesson

-one weekend.

-It was 15 minutes with other people

-who wanted to learn to skate.

-My coach spotted me there and wanted

-to give me a one-on-one lesson.

-So I had those lessons once a week.

-What was the attraction?

-I felt more confident on the ice.

-It gave me more confidence

-because I was shy off the ice.

-I didn't want to talk to anyone.

-I'd do anything to avoid attention.

-How often do you train here?

-I train up to 14 times a week.

-Three times a day,

-three times a week.

-Give us an example

-of your daily schedule.

-I start at around 07.00.

-That's when I leave the house

-to catch the train.

-I'll reach here

-at around 8.00 in the morning.

-I'll warm up and then be on the ice

-between 8.30 and 10.00.

-There's a small gap. There's another

-session between 12.00 and 1.00.

-Then we have another one

-between 4.15 and 6.00.

-Do you get nervous

-before competitions?

-Yes, I get very nervous.

-The people who win

-deal with being nervous.

-What goes through your mind?

-You think about everything twice...

-..but you have to trust yourself

-and your training.

-What do you have to do

-in a competition?

-In the Short, you have to do three

-jumps, three spins and steps.

-How do you go about creating your

-performance for the routine?

-Your coach will pick the music and

-you say whether you like it or not.

-You say whether you feel

-you can skate well to the music.

-And then you start

-by putting the steps in.

-You step through

-the jumps and spins.

-Then you build a step sequence.

-What's the biggest buzz...

-..you get out of performing

-in front of an audience?

-You feel like the only person alive

-at that precise moment.

-Everything is about you

-in that moment.

-You lose yourself in the moment.

-Nothing worries you

-when you're out on the ice.

-When you're on the ice,

-you're only thinking about skating.

-My name is Christie Marie Williams.

-I'm 24 years old.

-I live in Aberdare.

-I started lifting weight

-late in my life in 2013.

-I was taking a break

-from athletics...

-..and saw weightlifting

-at the 2012 Olympics.

-I was interested in having a go.

-Lifting weights

-makes me feel strong and confident.

-I'm always looking

-to improve myself and lift more.

-Football is obviously my game.

-The players have 90 minutes,

-95 sometimes...

-..to create chances,

-score goals and win the battle.

-In weightlifting competitions,

-Christie has seconds to perform.

-She has to get the

-technique and timing perfect.

-Is there a lot of competition trying

-to reach your level in your sport?

-With weightlifting,

-it's not a popular sport.

-It's low down as a priority.

-The funding is really low.

-You need to be

-at a very good level...

-..to get funding

-and get on a programme.

-At the moment, I'm the only one

-on the programme with Sport Wales.

-I'm hoping to carry on lifting very

-well and staying on the programme.

-What's your usual daily routine?

-Coming up to the games...

-..I was training twice a day

-for five days a week.

-And then I had one day

-when I did one session...

-..and one day

-when I sat on the sofa!

-At the moment,

-I'm studying at university...

-..I work as a development officer

-for Weightlifting Wales.

-I train too.

-You mentioned a day

-when you do nothing...

-..that day is important, isn't it?

-It's your recovery day.

-That's the time your body has

-to recover...

-..so you can build

-on your work that week.

-Absolutely.

-Usually, if I have time,

-I like to go to the spa.

-I like to relax in the Jacuzzi

-or in the sauna.

-The heat helps the muscles.

-This is my belt.

-This is my belt.

-

-Nice.

-I like to be colourful and bright...

-..and girly!

-In January, I underwent some tests.

-My left side is 20% weaker

-than the right.

-Muscular imbalance.

-Muscular imbalance.

-

-20%!

-That's the difference between doing

-an 80kg squat or 100kg squat.

-That's massive.

-I was just like "How?"

-That's what we're trying to do now.

-We've got two other rooms here.

-One is full of computers.

-The room behind me we use

-for testing and other things.

-For weightlifters, they test

-your blood for lactate levels.

-They test to see if you've recovered

-for your next session.

-The room next door with all the

-computers is the meeting room.

-After I've competed,

-we'll have a review session.

-We look at the training

-up to the competition.

-We look at the food

-and how my performance was.

-We then discuss how to improve

-or avoid bad things.

-I'm sure that there will be

-young girls who watch this...

-..and will be inspired

-to take part in weightlifting.

-What would your advice be

-to those girls?

-Have a go at this and other sports.

-Find out what you like

-and what you're good at.

-And have fun.

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-I'm Zak Lee Green.

-I come from Cardiff.

-I'm 26 years old.

-I've been rowing for over ten years.

-I started at Ysgol Plasmawr.

-I moved on to Llandaff Rowing Club.

-I then moved up into the Wales team

-and now Team GB.

-I love competing on the

-international stage...

-..representing Wales and the UK.

-Zak has come very far...

-..since stepping into a boat

-for the first time at 14 years old.

-But, he's got plenty of hard work

-to do before realizing his dream...

-..of becoming

-one of the sport's big names.

-I've come to the rowing centre

-in Caversham near Reading.

-This is where Zak spends his time

-training with other young rowers...

-..who are hoping to reach the top.

-Hello, Zak.

-Hello, Zak.

-

-Hi, Lowri. Are you OK?

-I'm well,

-thanks for meeting me today.

-No problem, come on in.

-No problem, come on in.

-

-I'm looking forward.

-Team GB is known

-as one of the best in the world.

-It's an honour just to be here.

-How did you get here?

-I had a chance to build up

-to this level.

-I competed a lot at university.

-There are a lot of trials

-for Team GB.

-After doing well in a few of them

-and in the World Championships...

-..I got a chance to come down here

-and train with the real team.

-The resources here are world-famous.

-The resources here are world-famous.

-

-This is where we keep the boats.

-There are over 100 boats in here.

-There are even more outside.

-Almost everyone has

-their own single sculls boat.

-These boats are for...

-..the World Championships

-and other competitions...

-..whenever we compete with

-more than one person in the boat.

-What's the value of a boat?

-On its own,

-a single scull is about 10,000.

-The big ones, the 8-berth boats

-are 60,000-70,000.

-Do you have to maintain the boats?

-We look after our own boats.

-There are people here who look after

-the boats that don't belong to us.

-We're supposed to wash them down

-every time but we don't always!

-I won't tell anyone!

-The centre opened in 2006.

-It cost 13 million.

-The only thing

-you don't do here is sleep.

-There's a chance to sleep here.

-There's a cabin outside.

-There are bunk beds there to sleep

-between sessions.

-We can't stay overnight but we can

-nap between sessions if we need to.

-I'm surprised that

-there isn't a running machine.

-There are plenty of bikes.

-Is there a link

-between the two sports?

-Yes, there is a link.

-Rowing is very important...

-..but we use the bikes

-to improve our aerobic fitness.

-We do a lot on both cycling

-and rowing machines.

-We probably use the rowing machines

-more than anything else.

-There must be a great atmosphere

-here when it's full.

-There's music going and usually,

-everyone's moving at the same time.

-There's a massive noise.

-This massive, purpose-built lake

-which is a part of the centre...

-..is named after Team GB's

-most successful rowers...

-..Steve Redgrave

-and Matthew Pinsent.

-Zak, here we are

-on the Redgrave-Pinsent Lake.

-Are they big heroes of yours?

-I grew up watching their races

-at the Olympics.

-It was a privilege to watch them...

-..and think that I'd be following

-in their competitive footsteps...

-..and hoping

-to reach the same level.

-It's really cool to train

-on a lake that is named after them.

-It's so good.

-It's been created

-to help us perform.

-It's the reason it was created.

-It's been a pleasure to show you

-where I spend a lot of my time.

-My name is Rhys Lewis.

-I'm 27 and I live in Machynlleth

-in the Dyfi valley.

-In April 2014,

-I had a serious accident.

-It put me in a wheelchair.

-Since then,

-I started clay pigeon shooting.

-I travel all over the country

-to compete.

-Rhys' story is very special.

-He's had to accept

-that he'll never walk again.

-Since then, he's taken up a sport...

-..and worked incredibly hard

-to make the most of it.

-It shows that he's got great spirit

-and dedication.

-Hi, Rhys.

-This is a wonderful place to live.

-How did this interest in shooting

-clay pigeons start, Rhys?

-I've been interested in it

-for years.

-My grandfather

-used to shoot for Wales.

-I've been hearing about that

-for years.

-It was something

-that I'd always wanted to do.

-I try to go once or twice,

-usually twice a week.

-I compete on the weekend

-or every other weekend.

-Around how many clay pigeons

-will you shoot in two hours?

-I try to do around 100 every time,

-if I can.

-It depends whether or not

-I'm shooting at the weekend.

-Do you have someone there helping

-you or do you train yourself?

-I train myself most of the time.

-I've had a few tips from a couple

-of the lads down there.

-Rhys trains at Mid Wales

-Shooting Centre near Llanidloes.

-Rhys, I'm sure I've counted

-over 120 guns at this shop.

-It's incredible.

-It's like a sweet shop

-for people like me!

-How much is the most expensive one?

-You're talking about 40,000

-for those top two.

-You can see all that engraving

-and detail.

-Those two are identical.

-Can you buy them individually

-or do they come as a pair?

-It wouldn't be worth

-buying one on its own.

-As a pair, they'd be worth more

-in ten or twelve years.

-There are plenty of huts here, Rhys.

-Are they different?

-They're all the same.

-They're all down the line ranges.

-That's one specific discipline.

-That's one specific discipline.

-

-Yes, it's the main one.

-What's the green box?

-The trap that releases all the

-clay pigeons is in the green box.

-In front of us,

-there's a microphone.

-When someone calls "pull"

-or makes a noise...

-..the trap hears it

-and releases a clay pigeon.

-It's voice activated.

-Pull.

-Rhys makes it look easy.

-I had to have a go.

-Do I close it?

-Yup.

-So, I shout.

-Pull.

-Too early.

-Too early.

-

-Miles off.

-You shot too early.

-You shot too early.

-

-Too early with the first.

-I was too late with the second.

-Wait until you see it, go past it...

-..and then pull the trigger.

-Pull.

-There you go.

-There you go.

-

-Get in!

-It's easy!

-I need to get 100 in a row.

-Pull.

-Shot.

-Shot.

-

-Yes!

-Hey! How did I do?

-What do you think?

-What do you think?

-

-Very good. Very good.

-Will I make the team?

-With a little bit of practice,

-maybe.

-Beginner's luck, if you're honest.

-Have you enjoyed your day out?

-I love that. I can see where you get

-the buzz and the adrenaline rush.

-You'll have to bring the Wales team

-here for a day out.

-Help with their shooting!

-I'm Manon Lloyd from Carmarthen.

-I'm 20 years old and cycle

-professionally for Team GB.

-In my teens,

-I liked to compete in triathlons.

-For the last five years,

-I've concentrated on cycling.

-I enjoy every aspect of cycling,

-from training to racing.

-I'm hoping to compete at

-the Commonwealth Games next year.

-Cycling has become very popular...

-..following the successes

-of Team GB in recent Olympic Games.

-Particularly in Wales where athletes

-like Becky James and Owain Doull...

-..collected medals in Rio last year.

-That's the goal for athletes

-like Manon.

-I love seeing how people train...

-..for different sports

-to maximise their potential.

-Today, I'm looking forward to seeing

-the kind of training Manon does...

-..to be the best she can be

-on race day.

-Hello, Manon.

-Hello, Manon.

-

-Hello.

-This place is incredible.

-Thanks for the welcome.

-It's world-famous. I can see all the

-kids are busy enjoying themselves.

-They're all dreaming about being the

-next Manon Lloyd. How did you start?

-When I was 15,

-I was cycling and running a lot.

-I wanted to try a triathlon, so I

-joined the local club, Towy Riders.

-I went every week

-and rode a bike with other kids...

-..just like they're doing here.

-It just went from there.

-When did it change from racing

-or cycling for fun...

-..to becoming

-a full-time professional?

-I was about 17 years old.

-I'd been picked up

-by the British Cycling Team.

-I'd studied for one year

-of my A levels...

-..and then I'd finished

-and moved away from home.

-You were living the dream.

-You were living the dream.

-

-Yes.

-You have to work and train hard.

-What's your daily schedule?

-It is hard,

-we train twice a day all week.

-Here, we'll be on the track,

-on the road, in the gym.

-We have to eat healthily too.

-It's very hard.

-You start every morning

-on the turbo, do you?

-Most days, yes,

-we do 30 minutes on that.

-We'll have breakfast and head out

-on the road or hit the track.

-There are many disciplines in

-the sport. Which is your favourite?

-I'd say the track.

-I like the road

-but I'm better on the track.

-What is it about the track

-that gets the adrenaline going?

-It's just so fast and so exciting.

-Anything can happen and it's

-tactical too. I enjoy the track.

-You live cycling.

-You live and train with cyclists.

-What's that like?

-I really like training

-with the best in the world...

-..people like Laura Trott and Katie

-Archibald, both Olympic champions.

-You see what people do to be

-the best and you copy them.

-You have to make a lot of sacrifices

-to be the best.

-Yes, I left home and lived away

-from my family at 17 years old.

-I left my friends and my school.

-Manon, you've brought us here...

-..to see Cyclefit,

-one of your sponsors.

-Why?

-I come to Cyclefit

-to have my bike fitted.

-It's all done on their computers.

-They measure everything.

-They then set me up

-on a bike and test me.

-If I like it

-and I'm comfortable with it...

-..they'll change it on this bike.

-These small changes

-make a big difference.

-It decides whether you win or lose.

-It decides whether you win or lose.

-

-What about the future?

-Next year, I'd like to compete at

-the Commonwealth Games in Australia.

-I'd also like to compete in Tokyo.

-Yes, Tokyo is three years away.

-Yes, Tokyo is three years away.

-

-That's the biggest goal.

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-I'm Chloe James from Pontardawe.

-I'm 20 years old.

-I'm studying Sport Science

-at Cardiff Met.

-I started playing netball at ten

-years old in primary school.

-I'm part of the Wales U21 team.

-I was part of the senior team

-who played New Zealand in February.

-My hope is to represent Wales

-in the future at the World Cup...

-..and at next year's

-Commonwealth Games in Australia.

-Netball has always been popular.

-As a team game, it's the most

-popular sport for women in Wales.

-How do you go about earning a place

-in a club side or national squad?

-That's one of the things I'm looking

-forward to asking Chloe about today.

-It's a pleasure to meet you.

-Where do you play netball

-at the moment?

-At the moment, I'm a student

-at Cardiff Met University.

-I'm in the first team,

-we play in the BUCS league.

-I represent the University in that.

-I'm part of the training squad

-for the Celtic Dragons.

-I'm part of the Wales U21 team.

-That's really exciting. We have

-a big tournament in the summer.

-It's the Junior World Cup.

-I just played matches...

-..against New Zealand for

-the Wales senior side in February.

-Where did that interest

-start for you?

-I started playing football

-at primary school.

-All my friends played netball.

-I joined a club outside school

-after that.

-I played for the school team too.

-It just went from there.

-I moved on to secondary school

-and another team.

-I had trials for Wales

-when I was 13.

-I got into the

-age group system there.

-I've moved up by today.

-We're here in the

-Sport Wales National Centre.

-This is where Cardiff Met

-play their games.

-A lot of teams play home games here.

-It's the home of netball in Wales.

-All the Cardiff league games

-are here on Thursday nights.

-The Celtic Dragons

-play their games here.

-They train here.

-Wales play games here too.

-It's the home of netball.

-When you play in these big

-competitions, do you get nervous.

-In a tournament, I can be.

-Particularly if the game

-is very close.

-I've had loads of help from

-psychologists at Cardiff Met.

-He does a lot of work with us

-preparing for games.

-Particularly with shooters.

-He's with us most of the time

-before games...

-..getting us in the right mindset.

-Within the squad,

-competition for places is important.

-There are other girls

-competing for your spot in the side.

-Does that affect team spirit?

-I've been really lucky,

-every team I've been a part of...

-..the girls have been really close.

-We are competing for places.

-When we train, we push each other...

-..because we want the best team

-on the court.

-We want everyone to do well. We push

-each other and we're still close.

-We're friends,

-we don't just play together.

-The girls are all friends.

-There's good camaraderie.

-Competition is healthy if everyone

-has the right spirit and respect.

-Together stronger is the secret.

-That's what football says.

-We're trying to take it from them.

-My name is Gethin Jones.

-I'm 21 years old

-and I'm from Porthmadog.

-I'm under contract with Everton.

-I'm out on loan to Barnsley

-since January.

-Many children dream of being

-footballers when they're older.

-But only a very small number

-succeed in doing so.

-Gethin Jones is one of those

-living the dream.

-He's making a bit of a name

-for himself here in Barnsley.

-When did your interest

-in football start?

-It was when I was young, growing up

-a lot of the family played football.

-After school I'd play football

-for my school, Ysgol Borth-Y-Gest.

-When I was seven...

-..I kept playing for Port

-until I moved to the Bangor Academy.

-Is that where someone

-spotted you playing?

-Then you moved to Everton.

-Yes, it was really

-gobsmacking for me.

-I joined the Bangor Academy

-at eleven.

-I was there for two years.

-I played at a tournament

-in Shrewsbury.

-We played a game against Cardiff.

-In that game, my dad told me

-that people wanted to speak to me.

-There were six scouts

-from different clubs.

-After that,

-Wrexham was one of those clubs.

-My first game for Wrexham

-on trial was against Everton.

-I scored twice in that game.

-The next day,

-the Everton scout phoned my home.

-They said they didn't want to trial

-me, they wanted to sign me straight.

-For me, one week I was playing

-for Bangor Academy...

-..two weeks later,

-I'd signed for Everton.

-I went home and told the family and

-we were all rather gobsmacked.

-You're at Barnsley now.

-How does the loan system work?

-It's really good for young lads.

-If I want to play at the top level

-for Everton's first team...

-..I've got to impress on loan.

-One of my targets this season

-was coming out on loan.

-Barnsley, a Championship club

-who're doing well...

-..called me and told me they wanted

-me to come over in January.

-I couldn't say no.

-I've really enjoyed my football

-since coming here.

-You don't just play for a club,

-you're the Wales U21 captain.

-Do you enjoy that job?

-Since I first played

-for Wales at 15...

-..I've been captain

-and gone from 16s to 17s to 19s.

-I've never expected to be captain.

-I've gone to those camps

-and worked hard.

-The manager has made me captain

-in the age groups.

-It's all a bit overwhelming.

-I phoned Dad to tell them straight

-away. Everyone's quite overwhelmed.

-I've played a lot of games for Wales

-and travelled to a lot of places.

-Over here, Gethin,

-your all important seat.

-Jones.

-I know a lot of footballers have a

-particular routine before the match.

-I'm not like that at all.

-Usually, the day before the match

-I'm quite nervous.

-I just concentrate on the game.

-I don't think about stupid things

-like putting my right boot on first.

-No special pants?

-I concentrate on the game,

-getting myself ready and relaxing.

-I relax as much as possible and

-minimize the stress and then play.

-This is the journey you take

-almost every Saturday.

-The walk out to the pitch.

-The atmosphere is really good here

-on a match day.

-Everyone looks forward to the games.

-When I walked out for my first game

-against Leeds, it was a full house.

-I went from playing for Everton's

-U23 team to playing here in a week.

-What about your long-term future?

-I just want to do my best

-and improve every day.

-I'd like to play at the highest

-level I can.

-Getting a cap for Wales...

-..and playing for Wales

-would make me really proud.

-I'm Jack Davies.

-I come from a small village

-called Nebo just outside Carmarthen.

-I've been doing gymnastics

-since I was four years old.

-I love representing my country.

-Gymnastics has allowed me

-to do that many times.

-My next ambition

-is to represent Wales...

-..at the Commonwealth Games in 2018

-and hopefully return with a medal.

-I enjoy watching gymnastics

-on the television...

-..during the Olympic

-and Commonwealth Games.

-What always amazes me is the way

-they can throw themselves around.

-The power in their bodies...

-..particularly their arms

-must be immense.

-That's what I'm looking forward to

-learning about.

-The hard work that goes into that.

-Jack, we're here at the

-Swansea Gymnastic Centre.

-You've been competing in gymnastics

-since you were very young.

-When did it stop being a hobby?

-Mam got fed up of me

-breaking furniture...

-..running through doors

-and jumping on the couch.

-In the end, she was fed up

-of everything breaking...

-..she said I had to go somewhere...

-..and the closest place was

-Carmarthen Gymnastics Centre.

-Sharon had enough patience

-to look after me for one hour...

-..then two hours

-and then three hours.

-I competed in an Urdd competition

-after that.

-My coach, Chris Jones,

-marked my performance.

-I was really ill that day

-and he came up to my parents...

-..and told them that I had a real

-talent for gymnastics.

-He said if I moved to Swansea,

-I could make something of it.

-Would you show us a few moves?

-Yes, why not? That'd be great.

-Yes, why not? That'd be great.

-

-Thanks.

-This is the pommel horse

-which is my specialty.

-This is what I do the most of

-in every session I do.

-I spend at least an hour

-on this every session.

-Waw!

-What do we have here?

-This is the mushroom.

-Every gymnast starts off on this.

-They can then move on to the horse.

-You start off in front support

-like this.

-You have to jump round,

-pick your hand up...

-..and get it back down

-so you're in back support.

-Like that?

-Like that?

-

-Yes, like that.

-Now you have to jump back out.

-Like that?

-Yes, but your head should stay

-looking in the same place.

-OK.

-Like that?

-Like that?

-

-Yeah.

-And then.

-And then.

-

-Yes, just about.

-There you go.

-There you go. You've just done it.

-That was luck, honestly.

-What about the future?

-I'm hoping we'll put a team together

-to go to the next games.

-Personally, I want to go...

-..and make the final and hopefully

-not miss out on a medal this time.

-It would be perfect if I could do

-well enough to hear the anthem.

-.

-Subtitles

-Subtitles

-

-Subtitles

-I'm Emily Williams, I've been

-surfing since I was 11 years old.

-I come from Newport but am currently

-studying Sport Science at Swansea.

-I'm number one in Wales

-at the moment.

-I'm a six-time Welsh champion.

-I travel the world surfing

-and I love it.

-In some sports, you battle the clock

-or sometimes an opponent.

-Emily Williams has to fight nature.

-How do you go about training

-and preparing...

-..to cope with something as wild,

-unstable and powerful?

-Let's find out.

-Surfing runs in the family.

-Is it something

-that comes naturally to you?

-Dad's been surfing for 30 years.

-Growing up,

-I was always on the beach with Dad.

-He taught me when I was younger.

-You've competed a lot already.

-What are some of the successes

-you've had so far.

-One of the success I really remember

-was competing for the Welsh team.

-I've been to two World Championships

-and two European Championships.

-At the Worlds, I was part of the

-first Wales team to compete there.

-I was the first person

-to win a heat.

-I'm really proud of that.

-I got to be a part of the parade of

-nations with the flags.

-That's something I'll never forget.

-That's something I'll never forget.

-

-Very special.

-You've already got sweet highlights

-in your memory.

-So this is your academy where

-all your training takes place.

-Yes, it's a great place

-for people to learn.

-It's a big place.

-Of course, this is the board.

-How do you learn to stand

-on the board in the first place?

-And then stand on the board...

-..on something so powerful

-and unsettled as the sea.

-It's very hard and technique

-is key when you surf...

-..just to stay on the board

-in the first place.

-You obviously train as much

-as you can on the water.

-Do you do any training at the gym

-or any other training?

-I do a lot in the gym.

-I work on arm and leg power.

-I go swimming

-to help with my paddling.

-Balance is obviously all important.

-You've got to do

-a lot of core work then.

-I have to do a lot of core,

-I also skate board, that helps.

-That helps with surfing movements

-and balance.

-Do you get nervous in competitions?

-Sometimes, I do get nerves.

-It depends on the competition.

-Sometimes, there are some nerves.

-What competition are you aiming for?

-I have the Welsh Nationals in May.

-I'm hoping to win

-the women's again this year.

-I'm hoping to take my seventh title.

-That's the dream.

-I'm Ems Davies, I'm 27. I grew up

-in a place called Ysbyty Ifan.

-I now live in Llanberis.

-I started mountain biking

-when I was 12-13 years old.

-I turned professional

-at the age of 20.

-I work hard for races and specialise

-in downhill mountain biking.

-Downhill mountain biking

-is incredibly dangerous.

-Competitors frequently break bones

-or hurt themselves due to the speed.

-What drives someone to go up

-a mountain in the first place...

-..and then return to the top

-again and again.

-Hiya, Emyr. How are you?

-Hiya, Emyr. How are you?

-

-I'm fine, thanks.

-Welcome to Llanberis.

-It's a lovely day.

-Shall we sit down?

-Shall we sit down?

-

-Yes, please.

-We're in your home

-and your playground, Ems.

-We're on Snowdon

-with Llanberis behind us.

-I'm sure you get daily inspiration

-living here.

-Yes, it's a nice place to live.

-It makes it easy to train.

-When did your interest start?

-Well, I was always riding

-some bike.

-I kept crashing

-and having fun on bikes.

-A friend and I went on

-a biking open day with the school.

-I got to borrow a bike for free.

-I came back with two punctures

-having broken everything.

-I thought it was awesome!

-After that, I bought a bike

-and worked to get a better bike.

-I started racing

-and it went from there.

-You're one of the best in the world,

-where are you in particular?

-Do you know what,

-I knocked myself out last year...

-..I missed half the season,

-so I'm not sure of my ranking.

-But before I got injured,

-I was in the top 50 in the world.

-Wow.

-I was consistently up there.

-I'd be top ten in this country.

-I was set to try and win

-my second Welsh Championship.

-So, I'll be trying again

-for that this year.

-These are the bikes.

-How do they compare

-with regular bikes?

-They're quite different.

-This is the racing bike.

-This is the one I compete

-with across the world.

-It's called a downhill bike.

-A lot of people say

-it's similar to a motorbike.

-You've got a big suspension fork

-that can go up and down.

-It's for if you hit a rock

-or anything while going fast.

-How heavy are they?

-They're heavy.

-They're heavier than regular bikes.

-They have to be stronger.

-The technology that goes in to these

-to make them as light as possible.

-Bikes have to take much more.

-What are your short-term

-and long-term ambitions?

-This year, I'm aiming

-for the top 30 in the world...

-..Welsh Champion

-and top five in the UK.

-I'm Rhys Davies,

-I come from Parc near Bala.

-I live in Nottingham.

-I'm 25 years old.

-I train here for my canoeing.

-I've been canoeing since I was 12.

-I'm happy to say I was lucky enough

-to compete at the highest level...

-..and represent my country.

-In a sport like this one

-making the right decision...

-..at the

-right time is all important.

-One small mistake can add costly

-seconds to your final time.

-I'm looking forward to seeing...

-..how Rhys goes about preparing for

-races both physically and mentally.

-Rhys, you're from Bala.

-Did this interest start on Bala lake

-and the Tryweryn centre?

-Yes, I started off messing around on

-the lake and the swimming pool.

-We started very slowly heading

-toward the river.

-Then I started on the

-Tryweryn and then the Dee.

-After a few years,

-I got a chance to go to France.

-That was a game changer for me.

-That's where I found out

-that this is what I wanted to do.

-I wanted to do this

-and have fun for life.

-It's an individual sport,

-not a team sport.

-I liked to be in control

-of what I was doing.

-That's ironic

-because a few years later...

-..I specialized in the doubles

-canoe where you work as a team.

-Unfortunately, after Rio,

-they dropped it from the Olympics.

-I had a choice of either stopping or

-carrying on with another challenge.

-A new challenge was the only way!

-A new challenge was the only way!

-

-You have to adapt now.

-What's the difference between

-competing in a team and on your own?

-When you're in a pair...

-..you can both help to move the boat

-forward and keep it moving.

-The hardest thing I've learned

-is how to move the boat on my own...

-..without the help of someone else.

-I have to be clever about how I use

-the boat and how I hold the paddle.

-I'm starting to get there.

-I was watching you on the water

-earlier.

-The feeling I got...

-..was that you worked with the water

-instead of trying to fight it.

-Part of the challenge...

-..is to look at the water

-and read where the water moves...

-..and how it moves in comparison

-to the gates.

-You think how can I use this

-to make things easier for myself.

-What's on the horizon for you?

-The British trials are in April.

-There are three races down

-on London's Olympic course.

-From there, I'm hoping to make the

-team so I can race over the summer.

-I'm aiming for

-the World Cup race in Italy.

-When is that?

-That's in September.

-I'm looking forward

-to a chance of making that.

-It's an important summer for you in

-your first season in this category.

-Oh, yes.

-That's it for today's programme.

-Thanks to our athletes.

-They deserve every success.

-Good luck to them.

-Thank you for watching.

-Thank you for watching.

-

-Goodbye.

-S4C Subtitles by Testun Cyf.

-.