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To add, if you're not in a rush for a bike, you could wait for sales on 2014 bikes as 2015 models are right around the corner.
54 cm sounds like it might be better as sizing down gives you a bit more flexibility in terms of fit, but all bikes also fit differently.
FWIW I have the new Sora (3500 series) and its miles better than the old stuff. They shift great and if it didn't weigh a ton I wouldn't be tempted to upgrade. I would personally stay away from the old sora with the thumb style shifters. Not only are they inconvenient but the ergonomics are pretty bad as well.
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