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How do I download a gpx or tcx to the app?

I wish to download a bike route onto my 1040. 

I can do this from the Garmin Connect app, or so I'm told.

The problem is getting the file from an external site into the Connect app on my Android phone.

Friendly Mr Google says that I open the app, go into Training and Planning and hit the Import button. But there is no import button. There are lots of options to help me plot my own route, but as I've entered an event and the organisers have kindly supplied a route I would like to use that. I've tried to re download the app but it seems that I am up to date.

The only "help" I can find on Garmin says that I have to plug my phone into a computer. Sorry, that isn't on.

Does anyone know how to import a file into the app on my phone without having to go and buy and full blown PC?