Today was my three-hour ride day.
I'm all about training like you race, and racing like you train.
One thing I hear repeatedly in triathlete race reports is, "Ugh! The Gatorade on the course was warm, the stuff in my special needs bag had been left out in the sun, everything was warm and yucky so I stopped drinking it. I got dehydrated and bonked."
Well, get used to it. Suck it up, Buttercup! Warm Gatorade (or whatever drink you're using) rehydrates just as well as cold Gatorade, plus it doesn't take energy from your body to warm it up to body temperature. We don't drink it for cool refreshment, we drink it to maintain the fluid balance in our body. Gatorade is what they're going to be serving up on the Ironman courses, so it pays to get accustomed to it in advance. Think of it as medicine and choke it down.
That's what I did today on my ride! Gatorade mixed up at room temperature, warmed up in the sun on the back of my bike. Took a drink every time my watch timer went off at 10-minute intervals, and then in addition whenever I thought about it. About 50-60 ounces of it total down the hatch over the course of the ride. I covered 44.5 miles at a reasonably comfortable pace, 15.5 mph average. I'd like to increase that pace a bit, but today I was riding in 95*F and 105*F heat index, so that was my pace today, gosh darn it, and I'm going to be happy with it.
My "added value" cycling workout today was to pick it up and STOMP on the pedals for 120 pedal-strokes every five minutes - at the same time I worked on maintaining a round, balanced pedal-stroke. That gave me some great acceleration practice (about the best I can do, riding in the flatlands), and over nearly three hours of riding adds up to a lot of leg-strength training!