The benefits of a disk are well documented -- for an estimate of the timesaving benefits over 40km on a flat, out-and-back course, play with the parameter settings at this excellent site:
http://www.analyticcycling.com/...WindCourse_Page.html As for frame/position aero benefits, I think my Cervelo P3 is probably 90 ticks faster over 40 km than my standard road bike, which is a Spectrum (custom geometry Merlin Extralight frame) -- much of which comes from improved positioning, rather than simply the P3's aero tubing and the seat tube that effectively masks the rear wheel.
As for helmets, the Louis Garneau is the closest thing I know of to a currently-manufactured USCF-legal aero helmet. I have one, but in my opinion it's not nearly as aero as the old Monarch Aerodyne fibreglass helmet I race my TT's in (also USCF-legal, but, sadly, no longer made). Probably 30 seconds less fast than the Aerodyne -- just my hunch form various courses I've done on both. The LG's "tail" is more truncated than the Aerodyne's.
The LG, in turn, will probably save you ~40-60 seconds over a standard helmet over a flat 40km course (you can save time even with a standard helmet by taping over the vents).
All these benefit guesstimates assume an average speed of ~27 mph (43.5 kph) over 40km; the Analytic Cycling link above will let you adjust an estimate benefits for other for higher/lower average speeds and wattage outputs.