For the Bike - more of what you are already eating/drinking at that point.
For the run -
Eats: Something salty and fatty. I agree with the Pringles. You can get the mini-cans (aka "truck stop size") and that is the perfect amount.
Drinks:Take a 20 oz. caffeinated beverage in a plastic twist top bottle (I used Mountain Dew.) Three days before the race, open it and let it sit out on the counter and go flat. THis is important! Then, the night before the race, put it in the freezer and freeze it solid. If there is any carbonation left, leave the top off! The next morning, put the cap back on and wrap the bottle in aluminum foil and put it in your special needs bag. The foil will keep it insulated just enough so that when you get to it on the run, it will be cold (usually slushy).
Then, at 13.1, when you are super bummed, you'll hit that Mountain Doobie like it was the last thing you will ever drink. The sugar and caffeine will send you to the moon. Add in the salt, fat and carbs from the Pringles and you'll freaking negative split the run.
I used this damn-near-illegal witches brew of nutritional ecstasy at IM WI last year and was 2 minutes off a neg. split and was as happy as a clam for MILES.
Good luck!
Konrad
konrad@konradonthemic.com
http://www.konradonthemic.com Race emcee services