Set your low rates for normal flying, High for 3D.
I would start with 40-45 degress of elevator in both up and down movement, rudder the same. Check that at these extreme throws that there is NO hitting of the rudder against the elevator and that all pushrods clear. Make sure that the control surfaces are not mechancally binding and stalling a servo, this will kill a battery pack quick.

You may not need all this throw but these are the norm for starting out. Some planes do well with less, others may want it all to perform. You may wind up with more throw in down elevator for doing waterfalls and less in up elevator to keep the nose from pitching up too high in an elevator or harrier. Fly and adjust, but start high. Be sure to use some expo when switching to high rates to smooth things out. 40 to 80 percent is the norm on elevator, start with the higher number and if things feel mushy you can can lower the expo.

good luck

zonk