I’ve been doing SS work up to 3.5hrs 2-3 days/wk and find that fueling during helps with the post ride more than anything I’ve tried. Still run a deficit after a 3000kj ride but I’m not trying to eat everytging in sight a couple hours after.
Typically I’ll make some pb toast with banana and honey first thing as I’m getting on the bike then try to take in a couple bars and/or clif bloks on the bike. Immediately after I’ll have a protein shake, 3-4 eggs, spinach and oats/rice. Nuts and fruit the rest of the day if I’m working.