I agree with @martinheadon here. The point I aimed to make was that you don’t want your ride to be where you create a calorie deficit. On the next episode, I quoted my friend Dotsie, who advises “Don’t diet on the bike.” If you need to create a calorie deficit, you want to do that elsewhere in your day. If your schedule means you have to train in the evenings, then maybe go with a lighter breakfast, make sure you get some good carbohydrate with your lunch (a few hours before you ride), then fuel the ride with adequate carbohydrate (e.g. pre-workout meal + on-the-bike nutrition = kcal burned on the ride), and have a good recovery drink (~200ish kcal 4:1 carbohydrate:protein). Since it’s late in the day, maybe avoid fuel with caffeine (some blocks/gels include this), and if your post-workout recovery drink is satiating enough, maybe you don’t need a full meal for dinner following. Some protein before sleep can help mitigate the typical cortisol spike that happens for most of us in the wee morning hours, so maybe instead of a square meal with multiple food groups, focus on a small portion of protein to help you feel satiated and to help you get quality sleep through the night. That said, try eating as you usually would, except fuel the workout appropriately/adequately if you haven’t been doing so. Try testing that one factor first. You might find that doing so decreases your appetite/need for a full dinner meal after the workout, or that you aren’t as hungry in the morning. Listen to your body. As you start fueling your training appropriately, you’ll probably find your appetite will adjust accordingly for other meals. I also think if you fuel well to chase the performance, your engine will start burning more efficiently, and as some of my athlete friends say, when the furnace burns hot enough, anything will burn! Which is to say, as your body adapts to the training load (which it can do better and faster with proper fueling), your physiology will adapt in ways conducive to more optimized body composition. Most fitness apps track calories consumed versus calories burned in a day, which is convenient. But the truth is, if you overeat slightly a couple of times while you test different fueling strategies for your workouts, it’s not the end of the world. You need to give your body a little time to adapt to the new patterns - it might take a few tries before you feel comfortable fueling this way, and it might take a few more days for your appetite to adjust to the new patterns. The insight you gain will be so worth the time you take to sort out what works for you - be patient with yourself and listen to your body. Hope this helps!