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Consider looking at touring/randonneuring bikes as well. The models that come to mind are heavier than a true road bike, but they will be durable, can take fenders and slightly wider tires (wider tires, generally = easier on your joints if the roads get bumpy). Also these types of bikes can fit racks and bags and such, so…
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If you have an iDevice, get "Seconds Pro" It is a timer app, very flexible...you can have a "Get Ready" Interval, then the actual timer starts automatically. Works well for all sorts of stuff.
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I use some variation on the following: 1 cup skim milk or almond milk 2 cups raw baby spinach leaves Vanilla whey protein powder (varies amount by brand) 1 Tbs natural peanut butter It tastes like a vanilla and peanut butter...the spinach adds no flavor at all that I can detect.
