A tend to do best when eating about 2hrs prior to extended vigorous physical activity. Blend of fats, proteins, carbs. Tend to maintain the "zip" in the stride (or pedal stroke) if consuming modest amounts of carbs every once in awhile during the activity.
Have generally done a moderate breakfast, light lunch. Adjusted for content depending on intended intensity/duration of the exercise near those meals.
Seems to work best for me.