Whats your flow/routine? Recs appreciated

Impatiently awaiting my bike to come in. I am hopeful I will love this bike--I am always racing against the clock in the day and hoping I can do away with the gym for a few days in the week and just go hard on peloton.

Can anyone tell me what their routine is--aka what time do you ride, how long, who are your favorite trainers?

I want to incorporate a good protein shake/powder--something I have always been terrible at bc I couldn't find a powder that I could stand to swallow.

Let me know your recommendations and what your flow looks like! Thanks