Just thought you might be interested in reading an online journal of a local triathlete (who wins local races here in NJ). He’s posting his workouts and nutrition for the 21 days prior to IMH. You won’t find a more thorough approach to preparation than what Brian Shea is doing. He does run a nutrition web site, so the entries can seem a bit like an infomercial. He’s targeting a 9:30 race, I think (~56 swim, 5:15 bike, 3:10 run). He’s also a coach, and will answer any questions you email him. Even in Kona (where he is now), apparently.
http://personalbestnutrition.com/cgi-bin/forum/YaBB.cgi?board=IMH