Day 4- Bristol to Ross-on-Wye - projected distance 45 miles.

A lovely bright start to the day in Bristol. Spent a couple of hours catching up with the latest grim news on the stockmarket, re-packing everything, and stepping on the scales (no weight loss at all so far - the same as when I started). Leaving home for the second time on this trip felt a little strange. It was almost as if we had spent the previous three days stress-testing our equipment, ready for the 'real' journey north, starting today. Most of the equipment is working very well. My bike needed a clean, the tyres re-inflating to 120psi, and some tinkering with the gears, but nothing major.

On the way out from Bristol, just after I managed to set off the 30mph sign on the way down Stoke Hill (hurrah), I saw a cyclist walking with his bike and looking a little disconsolate. He had a puncture, so we used my repair kit to sort that out. After that, it was on towards the Severn Bridge - a route I've ridden a few times. I was able to optimise my route by using the signposted Avon Cycleway, which takes in the pretty village of Olveston. Cycling through the country lanes, I spotted a cyclist coming the other way, riding one-handed and conversing on his phone. As he cycled past, we recognised each other. It was Sarah's trainer, Llewellyn, so we had a quick chat. He always makes me feel very humble: Llewellyn is a very successful international competitor in half ironman competitions.

Over the 'old' Severn Bridge next, which has a dedicated cycle lane at the side of the motorway. It's a great ride on a bike. If you stop in the middle, as I did to take a photograph, you can feel the bridge vibrate as the traffic passes. Once into Wales, I went down the hill - actually called 'Steep Street' into Chepstow, where I met Sarah and the children by the castle.

Out of Chepstow, I crossed straight back into England, and into Gloucestershire. Unfortunately, this meant climbing a hill with a name (Tutshill). I have discovered that hills with names (and percentage signs) are the worst, and this was no exception. On and on, it went, up to 770ft, which I now know is half a Dartmoor. Up at the top, I cruised for a while through the Forest of Dean, which was eerily quiet. Quiet, that is, apart from the occasional rumble of tyres. The road had just been dressed with a very rough new surface. This is probably great for car tyres in the winter; not so good for racing bike tyres in July.

A few more sleepy towns, like Coleford, and then it was time for the big descent from the Forest of Dean, which was welcome. My legs were tired, so it was a relief to get into the Wye Valley, where I followed the river for a few miles and into Ross-on-Wye - in Herefordshire. The trip today was only 46 miles, but it felt like more. After all, I started in Somerset, cycled to Wales, and then through Gloucestershire and into Herefordshire.

Tomorrow, it's 80 miles up to Wem, near Shrewsbury. Could be a long day in the saddle.