Race day tomorrow.

All bags and bike checked in. Sitting in the premier inn watching the tour. There's a few days activities to fill in when I get back. Worried the hip may not hold out but more relaxed than I've ever been - it'd great when not looking for a good time.

Ella and George get here soon. Getting here yesterday was the right thing to do - got to bed at 7pm for 12hrs sleep.

Rollers

30min - just to keep mobilised. Starting to get things ready. Have decided not to have only have Ella a George and Mum there - just too difficult to have all the family.

My bike tools arrived today - too late (needed them on Sunday)  - tried the master link pliers out it reduces that 2hour Sunday job to 30 seconds!!! - I thoroughly recommend them (Park tool MLP-1.2)

Run

5km - the aim was to do 10km but at the 2.5km turn around I thought there was no advantage for me at my current level. Will leave the suffering until Sunday!

Massage

Did some work on my right obturator for what it's worth.

Had a phone call from a friend to say i'm in a triathlon magazine this month. Either triathlon plus or 220. Must have a look. 

Weigh in 76.8Kg

Swim 1.5km - easy pace just 300m at end at 65 strokes a minute

Day off today - no kids for a while! Did some long awaited DIY - changed a tap, went to the tip etc, Exercise wise thought i'd have an easy swim.

Just changed the countdown timer - it says on 5 days left.

Sorting out nutrition now - luckily found enough old packets of this and that so I don't need to buy anything. Don't think i'll be needing any manufactured sports Gels etc, again (I can always hope).

Fairly amazed about the weight - got down to my target without the fuss of previous years. Didn't obsess about it, ate what I wanted and only weighed myself once a week. This really has demonstrated that 30-60min of exercise a day and sensible choices can get it done.

Treated myself to a couple of bike tools - well I don't spend money on anything else right now.

1 Week to go

Cycle 50miles

With a week to go it was time to get the bike sorted out - so maintenance in the morning and then test it out in the afternoon.

All the jobs were due to the change to a compact set up (smaller chain rings on the front)
1. Change back cassette - i've been looking forward to this as I have an old one that costs over £200 new and it just sits in a draw.
2. New chain - this always makes me nervous. Is it too short / too long when you commit to it there's no going back. It took me 2 hours to get the master link to come apart. So straight onto wiggle once it was done to order the proper tool for next time.

The jobs went well - tested it all out on a ride to Rob's house 25miles away. A quick game of cricket with his son Rafe. Tried out the new Kask Bambino hat - not bad.

So approx. half an ironman cycle - should be able to do double that next weekend. A bit of a swim and a long walk and it's done.

Germany Argentina tonight.