Can't upvote this enough. Carbs are king for endurance, though I tend to drink most of mine as I find it easier.

I find more liquid gels are nice and palatable during runs. SIS ones are nice in that respect

For gels, I do maple syrup, which usually comes with a pinch of salt. I will also add 50-100g+ carbs per 750mL bottle. I find it hard to chew solids when biking at anything higher than low Z2, it actually increases my heart rate a bit.

Just to clarify. I eat carbs! Just not refined carbs or sugars, and only on days I need to replenish glycogen or make sure I’m topped up. Get most of my intake from super starch, fruit or vegetables. I don’t eat pasta or bread.

There’s absolutely nothing wrong with refined carbs though.

Sugar is good, take some during long runs and hard training sessions to aid recovery. It’s also absolutely necessary as a fuel source during long races.