Welcome to WW spanky!
You're pretty much right - more filling "healthier" foods are lower in points - things that will maintain a more constant energy supply really - think proteins over carbs (but remember to include carbs as they are important too
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Spend your 32 pp as you wish
Fruit is now 0pp - even tinned fruit - but only if it's in juice, and you completely drain the juice before eating it.
I made a quick lunch yesterday (well it was kinda quick, and will last 2 meals) - I made the spinach & pepper Fritatta out of the "Enjoy" booklet. Took 30mins preparing and cooking, made 4 "lunch" portions or 2 "dinner" ones. You could add bacon into it too for more points, but works out as 4 propoints (1/4) or 7 propoints (1/2).
I tend to dry fry or bake chicken, seasoned with herbs, stuffed with light soft cheese, and then make my own chips. If you want any recipes just shout
Stirfrys are superquick, chuck in loads of veg (make sure you point certain ones like peas and sweetcorn), add chicken, quorn or pork, and noodles if you wish and it's a low point quick meal. Pasta, although quite high in points, is very filling too, make it with a nice passata sauce, little bit of cheese and a massive side salad.. YUM.
I get inspiration from the diaries section on here, people post up some yummy sounding dishes and I give them a try.
Although I've never tried it, slow cookers can be fantastic to leave going all day. so you can have a really hearty meal when you return home late and not feel "rushed".
Good luck with your cycling training - that's one brave ride! My Aunty did it a couple of years back... gruelling!