(SPORTS SWAP)
Elis Ligtlee, Dutch track cyclist.
Such a strong rider.
Elis Ligtlee is going to take the gold medal
for the Netherlands.
She can't believe it, an Olympic gold medal.
The most beautiful time in my life.
Naomi Sedney, Dutch track sprinter.
It's going to be a race here.
Passionate, disciplined, kind.
The ultimate dream to do that 100 on an Olympics.
Delight for the Netherlands.
It's OK.
Go!
Oh, God.
(CYCLING/ATHLETICS)
(ATHLETICS/CYCLING)
- Hi. - Hi, nice to see you again.
- Yeah, how are you? - Welcome to my velodrome.
Thank you. I've been here before,
though, for track competitions.
- Oh, yeah in the middle. - Yeah, in the middle.
We have our nationals here, so a lot of good memories.
You see, here, my team-mates,
the national team track cycling,
- training on the track. - Yeah.
What do you think about track cycling?
Oh, my God, I'm petrified to try it!
I mean, it's sort of OK looking at it like this
cos you're not too high but way up high...
Yeah, it's a little bit steep.
We obviously do a lot of biking in this country
and I grew up biking and I learned as a kid,
but I didn't like it much so it was me basically
me biking to school every day and then I got a car
and I stopped biking, as much as I possibly could,
so I'm curious to see what will happen now.
How do you feel about sprinting?
A little bit nervous.
You'll be fine. You're strong, you can go fast.
I hope so.
It's a totally new experience and I look forward to doing it.
It will be different - it's with my legs, also,
but not on a bike. We will see.
(THE KIT)
You, of course, have your bike - we have these.
These are spikes, they're very light,
we have spikes for grip -
and they don't have a heel or anything
because you don't need it, anyway,
because you're just running on your forefoot.
- Yep. - So, these are yours.
Thank you. Oh, yeah! Really light.
These are blocks and you position them in a way
that makes you want to jump out of them, basically.
You just press down really hard
and go out and that's it.
- So, here's your bike. - This is it? Nice!
What do you think about it?
It looks good. It's very orange.
(TRACK BIKES - CARBON FIBRE FRAME, FIXED GEAR)
So, if you can feel, it's very light.
It is! It's so very lighter than a normal bike.
Yeah, because you have no brakes.
- No brakes? - No, it's a very simple bike.
How am I supposed to stop with no brakes?
You have to stop with your legs -
and I think you can do that.
There are no brakes on them! OK, that is worrying.
Yeah, that will definitely worry me.
That's...good to know beforehand, I guess.
It's important to wear a helmet.
Yes, with those not-existing brakes and stuff,
I can imagine. Thanks.
(THE INITIATION)
One of the most important things is to get warmed up,
so we're going to get warmed up first.
OK.
First things first, I want to see how fast you can run.
You're going to run a 60-metre challenge,
that's all the way up to there and I'm going to clock you.
On your marks. Ready...
..go!
Come on.
Come on, come on.
Not bad. 10:06
- Oh, wow. - Not that bad at all.
Oh, my feet. Ooh!
What do you think?
It's fun.
The start is difficult, and the speed, it feels weird.
Normally you see it only on television,
or with a competition - but now you do it by yourself
and you see how really hard it is.
Oh, that's better.
Oh...
So this is a roller.
We use it for warm-up before a competition.
The harder you ride, the easier it is.
Are you sure?!
OK.
What did you think about it?
I don't think I like it much.
I think I'd rather just cycle on this
than be stuck on these.
We have to do one lap, it's 250 metres.
This is the start and also the finish.
- OK. - I will clock your time,
and after that I will coach you for a better time OK?
- OK. - You ready?
- I guess so. - Go!
- Oh, God. - Come on! Faster.
You can ride so much faster, come on.
Oh, God, oh, God.
Go, go, go, go, go!
OK, that was not fun... Oh, terrifying.
- Why? - Because I kept thinking
I was going to fall and then I slipped on the blue part
and had to get back onto the blue part.
Curves are difficult,
and I couldn't stay on the blue part on the straight ends...
But I didn't fall, so I'm really glad about that.
Your time.
So that's, like, really slow, right?
Normally, we do that in two runs.
Yes, I bet!
But it's OK, it's your first time.
I can run faster than that.
- It's, it's your first time. - That is true.
(THE BASICS)
Now let's see if we can get you under the 10 seconds.
I think we can.
First things first, your start.
How did it feel in your blocks, was it comfortable?
Did you have enough room?
Yeah, the space it was not enough.
What I usually do is two and a half,
measure that out and put the blocks there...
..and like three and a half on the other side.
- Feels better? - Yes.
It looks like you're at the right angle.
So it actually looks pretty good now.
The first step is supposed to be as big as possible
because you want to be right in the race
so the first step you're like go - and, like, almost a jump.
Yeah. Your arms were really big, which is good,
but try and keep a little bit of a 90-degree angle.
Yeah, that will be like... Yeah, that looks pretty good.
And this would have to be...
If you can tighten your abs the entire run,
that's, like, ideal.
How does that feel?
Like a robot.
I could tell with your running
that you were hitting the ground with your whole feet.
Yeah.
You don't have to use your whole feet.
You actually only use your forefeet,
the part which has the spikes on them.
Do you think you can do that for 60 metres?
I don't know. It feels like you're walking on high heels.
- I have some tips for you. - OK.
Um... It looks very good,
a little bit dangerous sometimes.
The best way to explain it is to ride some rounds
and we do it together, so I can learn you how to do it.
Oh, God, it's no good.
Go.
I'm going to need another round of going round
just to get my feet in this thing. Agh!
- Yeah? - No.
I was close, though.
You have to do it with your... Yeah!
The first thing, I think it's better
to stand up on your bike,
on your pedals, to make more speed.
I think you have much power in your legs and we could use it.
- Yeah! - Aah!
That looks good.
It feels like I'm going to topple over.
You have to sit in the right position.
The right position is with your hands there
and then your elbows to your knees.
OK.
You have to sit above your bar.
More to the front.
- There? - Yeah.
OK.
It looks good.
It feels terrible!
(THE DIET)
Well, usually I think I'd eat a lot more protein
than I have on my plate now.
Yeah, more eggs and chicken.
- Chicken. Beef, even. - Yeah?
Yeah, we have a lot of meats for lunch.
OK, we use protein shakes, and also with breakfast.
Do you ever struggle with that?
Eating clean, eating healthy?
Yeah. It's very important.
Sometimes it very difficult when you're at a party
or something and you see chips or chocolate or cake there.
Ah, cake especially.
In your head, "No, no."
(THE CHALLENGE)
Elis did her first run in 10:06 -
now the challenge for her is to go under 10 seconds,
so that's 7 hundredths of a second faster
and I think she can do it, so, we'll see.
(60 METRES IN UNDER 10 SECONDS)
On you marks. Ready...
Go!
Come on, keep going, keep going, keep going.
Come on, come on, come on,
come on, come on, come on,
come on, come on, come on, come on, come on.
Whoo!
9:43. Nice.
Way under 10 seconds, well done.
High five. Really good.
The start feels better.
Yeah, it feels better. Oh, I can actually coach!
I'm so proud of myself - and of you, of course.
It was really hard, but it was really fun to do.
It was very good coaching tips, so, yes, thanks to Naomi.
- Under 10 seconds. - Really good.
She made so much progress.
She went over half a second faster in her second run,
so it was really good.
I was really impressed, I'm proud of her.
(ONE LAP IN UNDER 30 SECONDS)
35 seconds is the time to beat.
I think you can go under 30 seconds.
- OK. - Do you think?
Er, we'll see.
Under 35 should be possible, at least.
Ah, under 32?
- OK. - Yeah?
- OK, deal. - OK.
I wish you good luck.
Thanks!
Go!
Come on.
Quick, quick, quick, come on.
29:43?
What do you think?
33:05.
Nice! Under 30.
- Yeah. - Good.
Good job.
She rode a 29, so that was very good.
I'm a happy coach.
I don't think the fact that I'm a track sprinter
helped me in any way today, like, not at all.
I was so out of my comfort zone.
I never even got to the point
where I was trying to transfer power,
I just got to the point
where I was trying not to fall on my face.
It was 6 seconds for her, and it was 6 hundredths for me,
so it was a good day.
(SPORTS SWAP)