How To Train Like A Gold-Winning Olympian

​We take a look at some of Team GB's training schedules for Rio 2016

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So it turns out, Olympic Athletes have to work quite hard to get Rio Ready.

Who knew?

Our girl, Dina Asher-Smith, has been smashing it at Rio so far and has qualified for the Women's 200m which will be held 2.30 am tomorrow our time.

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We're pretty confident she's going to do well, especially once you hear how much she's been working out.

In the run up to Rio she's increased her track sessions, and this year has tripled her gym sessions alone.

Yikes.

She said, 'My average gym routine completely depends on what day I'm on.

'So I'll take a Wednesday for example, that is my main lifting day, I'll start with maybe stiff leg dead lifts and then some bent leg dead lifts.'

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She said of this training that it has been 'really, really fun.'

Sure.

Bradley Wiggins's training for Rio means he has had to undertake a physical overhaul as he moves from the road, where he needs to be as light as possible, to the team pursuit on the track, where he needs to have all that extra muscle.

Wiggins posted a photo on his Instagram a few months ago to show the 12kg muscle gain he achieved in 7 months.

And it seems to have worked with his team winning gold for Team GB.

That makes in five golds for Wiggins in total, and we haven't mentioned his other medals and Tour wins either.

Another cyclist winning gold for us this year is Laura Trott.

She's been working overtime to match those medals she got in 2012.

Who says girls can't play sports?! I KEEP PLAYING and just won GOLD! #LikeAGirl @Always #ad

A photo posted by Laura Trott (@laura_trott31) on

Due to an acid reflex problem, she frequently vomits after intense training sessions.

She says, 'Every Wednesday night we would do a sprint session at Welwyn Wheelers and I would just wander over to the middle of the track and be sick.

'When I was at the Commonwealth Games, they showed it on TV which was great!

'But I can control it better now by having things like Yakult to settle my stomach.'

Training doesn't just stop for these athletes when they leave the gym.

Trott said of her lifestyle, 'I love what I do but cycling is a 24/7 job…My dad is an accountant so he gets stressed about work but he can go home afterwards and switch off.

'Whereas if I walk around a supermarket, I'm constantly thinking, should I be sitting down and resting?

'If I want to go for a meal I can only eat certain things.

'If my friends want to go to McDonald's, I can't.

'People forget that.

'Everyone says I'm living the dream – and I am living my dream – but it's also really stressful at times.'

Well it's paying off, keep doing what you're doing Team GB.

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