Soo....
This is kind of a loaded answer from me.
When you fly planes of any sort, the faster air moves over the control surface, the LESS movement you actually want from that surface. If you fly a simple, slow fly type of trainer, having more movement is beneficial. But if you're flying say, a 100 mph warbird or hotliner style glider at full speed, a little movement of the surface instantly becomes a snap roll, or a sharp nose up or down.
So, what I've done (and apparently, is fairly common with 3D/acrobatic pilots), is set up dual rates to change via a switch. I don't use the "travel" function that's common in Spektrum radios; I use the dual rates to set up higher and lower rates. So, for example, on my Versa Wing that I use for combat, I set up Flight Mode on a 3 way switch. I can throw the switch to put in 40%, 55%, and 70% dual rates, respectively, which then controls my throws. Now, this way, I can throw the switch to allow hard, fast snap rolls and maneuverability at speed, but then, when we do our spot landings at the end of each round, I can throw the switch to give me more control when I have to "pancake" it in to a more precise landing. I set this so that it'll occur for Elevator and Ailerons on the Versa Wing, but I've also thrown in dual rates on the rudder for 4 channel planes as well.
The rates that I use are going to be personal for me and that particular plane; what I say that works for me on a Versa Wing may not be recommended for you on say, a Tiny Trainer. But, I would definitely experiment with the different rates - try setting the switches on 40%, 60%, and 100%, and see what works best for you. Once you know what one feels like, tweak them so you have different settings for speed and for maneuverability.
You can also set the expo in the same manner if you want to mess with it. I'd recommend one change at a time, though, so you know how each will affect your flying, but it definitely helps for different conditions!