It depends on your age a little bit. The average male needs 2000-2500 calories a day and then 50 calories less for each year past thirty. So if your body needs 2500 calories at 30 at 35 it's only going to need 2250. You could try eating a salad for one of the meals, it's a lot lower in calories. Just don't put on ranch or french dressings and the like, use olive oil or a balsamic vinegar. If you hate salad then try to eat a light lunch, or break up your meals into 6 smaller ones. Don't let yourself get hungry, because you'll be more apt to overeat. You could wake up a little extra early, do a morning ride, go to work, and then work out or do another ride. It's up to you the way you want to work out.