(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. 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)