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me, many many many times on foot as I grew up there, and once on a bike. Its worth mentioning that I've done the entire thing on a winters day, its not 'that' long. you can tweek it to sort roads out with the difficult bits, but some of them can be a bit unpleasant with the traffic, as the roads are narrow and there are no verges in a lot of places.
If you want any specific help about anything let me know.
spotter
@lemonade
Going to try this Gower route next week, on my 29er with unfashionable rear rack + panniers set up.
http://www.bikepacking.com/routes/gower-bikepacking-loop/
Comments on that page disagree as to whether it's nearly all rideable or only 60%. Anyone done it?