I used both, but mostly flex. There are 2 types of flex... springy type like Atls, and not-springy. I found the springy type really simple to make curves. The rails being "springy" seems to help me make curves that looked really good and even kind of did their own easement into the curve. For me, the non-springy kind was difficult to get a smooth curve without using a template of the curve.
I used sectional pieces here and there. For example, I put some re-railers in some spots... I used them as road crossings, and I also put some in obscure spots like inside tunnels. The thought there was that a re-railer would help if something jumped a track and just needed a little nudge to stay on the rail.
Finally... I did use some sectional curved pieces and short straight pieces for the diverging route on a turnout. I had a few places where a diverging route went directly into a 11" curve (N scale), and I didn't want a kink to form where the turnout mates with a flex piece... So I used a sectional piece instead, since there would be no torque on the sectional piece since it was already a curve... Then went flex from there. This was somewhat important to me as I didn't want to solder any track to the turnout.
With flex track like Atlas (Springy), you should solder 2 pieces of flex track together before bending into a curve, or you will get kinks in the joint. Since I didn't want to solder anything to the turnout, it made more sense to use an 11" radius curve piece instead of trying to do teh same thing with a piece of flex and have it kink on me.