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I don't know about the need for disc brakes for general fitness riding but if you haven't ridden for a while and given you're in Taswegia, I would suggest compact crankset 50/34 rather than full size 53/39.
A nice low range rear cassette is also great to have. I used to run 53/39 x 12/25 gears but as the age and weight have crept up I now for the first time have swapped to 50/34 up front and 11/28 rear cogs.
A nice comfy saddle is a must to keep the interest up and numbness down !!!
A good carbon frame is a nice thing to have but the cheaper ones can be a liability.
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