To be honest the majority of my fuel over that kind of distance is coming from the fat I've handily stored. If looking to eat prior to working out though I'd go more towards what I could digest most comfortably. There's plenty of science to look at where the carbs are more likely to go in each case, and how fast, and how that will affect a hundred other things but it is at best unclear and more often contradictory. You can find support and an explanation for any approach you choose.

So go with what works best for you. I generally eat more fruit than starch, and if I were ever trying to ram in carbs right before heading out I'd go for sugars. But I really don't structure my food enough to say. Why not alternate and enjoy two nice foods?

I find that for ME fruit such as bananas work a lot better in terms of energy after a hard workout for me than starchy carbs such as yams with sweet potato being an exception to that rule.

But I agree with Primal Danny that you have to try and see what works better for you as we are so so different as I am learning on this very site after trying so many different things. For example I only discovered very recently that yams make me tired and that I function so much better in that middle ground between empty stomach and real hunger.

Sweet potatoes for me, but I am fruit intolerant anyway. I think the starch would be better than the burst of sugar.

Starch (glucose) is more readily converted to glycogen, if memory serves.

I'm considering iskiate (chia fresca)

it works for ultra-distance runners so i figure it should do the trick. pre-paleo i just downed "goo" packs