On MWF, I get up at 4:30-5:00 AM, eat a quick breakfast, check my tire pressure and hook up my trunk pack, and head out for a 2-3 hour road ride before I get to work. We have showers in our building, so I take a shower and get dressed after I get there. As long as I'm here during the middle-of-the-day, my office hours are flexible. I just need to make sure to put in my 45-50 hours per week, and all is well.
On Tuesday and Thursday I get up around 6, have breakfast, and commute 4 miles to work. I occasionally do 1 hour interval or hill rides on Thursday afternoons, if I have a window of opportunity. I always get in a good 3+ hour ride sometime during the weekend as well.