I need advice on how to avoid going into gorge mode after a long (for me) ride.
First, the back-story. I'm 40-year-old male, 5-11, 180 lbs. I have a motion-less desk job, so I'm fortunate to have a high metablosim -- to maintain a steady weight without exercise, I need to consume around 2500 calories per day. When I want to, I can slim down pretty easily by cutting back to 2000 or so. To be honest, though, I'd rather eat more and remain a little bit (15-20 lbs) overweight.
For the last decade or so, most of my exercise has been basketball and fitness classes. I rarely exercised longer than 1 hour at a time. I got into cycling two years ago, but I mostly went on short rides that took less than an hour to complete. Thus, I never adjusted my calorie intake based on activity.
This year, I've gotten the bug for longer rides. I typically ride hilly routes, with anywhere between 1000 and 1500 feet of climbing per 10 miles. I am slow, so my my best guess is that I'm consuming 700 or so calories per hour.
The problem is, when I come home from anything longer than 2.5 hours or so, I am famished and feel the urge to gorge all day long. I've read that I should tide myself over with small meals every 2 hours, but I eat a small meal and I'm starving again 30 minutes later.
(1) Should I be eating more BEFORE rides? If I'm riding in the morning, I usually have a banana, a Powerbar, and a heaping tablespoon of peanut butter.
(2) Should I eat more DURING rides? I usually have a gel after 45 minutes, and a Powerbar/Cliff Bar/etc. after another 45. If I'm planning to go 3+ hours total, I'll stop for a bagel with cream cheese and jelly at the 2 or 2.5 mark. If I don't plan to go past 3 hours, I'll have another gel instead.
(3) Should I have a bigger meal right after cooling off? What I eat after a ride varies widely, but I keep it healthy and balanced, and try to avoid eating until I'm full.
Any advice would be appreciated. Thanks.