Off the top of my head, I know that for me, when I do the type of training you’re talking about, I’ve found that high-glycemic foods like bananas, watermelon, pasta, and baked potatoes are great for sustained energy. The pasta and baked potato I would eat the day before, maybe 12-16 hours before training at a minimum, and the banana or watermelon, I would eat 30 minutes to an hour before the training, making sure I have plenty of water. That’s not a recommendation for you, because I’m not qualified to offer a recommendation to you on nutrition. I’m just telling you what’s worked for me.
For a definitive answer, consider asking a registered dietitian in your area.