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do you snack throughout the ride? If you eat as you go (nothing big, but something filling) you might find you fight off the hunger at the end. I personally finish and eat something purposefully small but know it'll help recovery (e.g. a protein shake and a slice of malt loaf or something) and wait 60-90 minutes before…
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I'd be careful of cycling outdoors if you have a shoulder injury - the jarring of the bike on the road can send shudders through the shoulder/ neck! I'd vote rowing and find some workout sessions to follow. Something like 8 x 500m with 2 min break in between each one should keep you going - try and keep the speed the same…
