Cycle

112km round trip with 1 hour break half way.

Cycled to friend's (Trev) had a coffee and then back. The trip back was quick - a real confidence boost for the Ironman. Everything had been slow and hard work up until today. Still have the right leg issues but it didn't seem to bother me like before. Maybe it was the tail wind!

Felt my own sports drink of maltodextrin, fructose and whey kick in on the way back.

Had a fall on the outward leg - wheel shot out from under me on a white line. Nasty elbow graze and a bruise to hip - could have been worse - cycling trousers and bike OK!