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If the tube is still in good shape, I will always patch it at home and use it on non-race bikes. Will put on a bike I race on the front wheel only since 95% of my flats occur on the rear due to me having most of my weight shifted to the back of the bike. I prefer to have my seats moved far...

I don't think miles, since vary with road, gravel and dirt. Try to get out at least 3 days a week, one relaxing and longer, and rest cruising for fun, interspersed with different length intervals. If riding lots of hills, pick up the pace and those are my intervals!

Hard rock mainly. Ghost is my favorite current band. Blue Oyster Cult for classic. Daughters keep me current with Miley Cyrus, Dua Lipa, Morgan Wallen, etc.