You have a few options available to you, most of which you have touched on in your question.
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Export/Import via XML/CSV
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Import via Excel Add-in for Rally
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Rally connector for JIRA
In terms of my opinion, if you are intending to do a one time export from JIRA and import into Rally, the setup and configuration for the connector might be more overhead than is required. The JIRA connector itself would be best suited for a continuous integration based on this setup. I'd personally go through the methods of import on the first two bullet points if this is indeed a one-time data transfer.
Feel free to open a support case if you need help!