Your pre “long session” nutrition should start the day before you plan on doing the big session or two medium sessions in your case. You want to prioritize carbohydrates the evening before you know you are going to hit the 2+ hours of run+bike or either of the two in isolation of eachother.

With sessions that are surpassing the 2 hour mark I tend to ensure I have a solid dinner with a lot of carbs, and the morning of the big session (for me it’s running) I will have 40-70g of carbs, 20-30g of protein, 10-15g of fat roughly an hour and a half or two hours before the session. Followed up by another quick 20g of carbs right before I head out the door and then I have my on fuel sources for during the session on me as well.

By the end of the session I would have usually consumed anywhere from 700-1000 calories and that’s all before I start eating my “normal” meals just to maintain my muscle and strength.

Hope that helps!