Your overall profile is very similar to mine.
I am 41, 5'8", 162 lbs, but 15% body fat. I eat 1800 kcals per day when I don 't ride, and add 30 kcals per mile on the days I do ride. I ride about 100 miles per week winter, 150 per week summer. My weight has been stable and my %BF stable for the last year. I started biking regularly about 3 years ago weighing 175 or so.
My thoughts are:
1) 24% body fat sounds higher than I would expect.
2) 120 minutes at LT is a butt load of work.
3) I am not exactly sure how many calories you are eating, is it 2200 per day every day, or 2200 per day + extra on the days you ride?
I would guess you need 2200 per day every day + no extra on ride days to maintain your weight. Which sounds like what you are saying.
Unfortunately, 2200 is not a limitless supply of food.
So, if you want to drop lbs of fat, I would suggest the following:
1) Drop 200 per day to 2000, that will knock off a couple of pounds per month, and should be slow enough that you don't lose muscle.
2) Eat 50% carbs, 30% protein, 20% fat, but eat a balanced diet, smaller meals and healthful snacks. Eat high volume low cal foods regularly, ie salads and fresh vegetables.
3) Switch your workout routine up, do 60-90 two days in moderate aerobic, 60 one day at LT, and 120-180 one day in moderate to low aerobic. If you use a hrm, and your MHR is about 185, the moderate would be 130-145 bpm, the LT would be 150-165, and the moderate to low would be 120-135.
4) Add a 15 minute workout with weights 2-3x per week. You don't have to go crazy, just something to tone up your arms and upper body a bit, lower weight, higher reps, a few exercises, something you can easily stick with. For example, 3 sets, 20 reps each, of curls, presses and bench presses. OR pick up some other kind of recreational sport that gets you moving once or twice a week like swimming, cutting your grass, digging in the garden, that involves your upper body.
