I would honestly eat as much as possible until three days prior to the competition. EAt carbs (in high quantity), and much protein.

When trainers train people they focas on key exercises to increase endurance and strength. Squats deadlifts bench and bent rows are a good foundation to any sport but more importantly you need to focus on the competition events and plan to increase your times for each one. A good way to do this would be to start with about half of each and slowly add onto each until your target is reached then, increase your speed. I personally would do the full body workout with light weight atleast 2 times a week to give you endurace and explosive strength during each event. The day prior to the event stay away from all bad foods and eat healthy and sleep a lot party the day after! Carb load for three days straight prior to the comp and the day prior lay off so many carbs and just eat small meals.

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You also want to put in some weight training in there at least once a week so that when you are looking for the extra strength to get you through your run at the end your muscles will be able to help you get through it.

I have done a number of tri’s and wouldn’t want to not have the added strength for that last stretch of running.

Practice running and biking at high altitues- like mountain trails. It will strengthen your lungs, then when you do it at reg altitudes it will seem easy with all that oxygen flowing through you.

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easy, bike 28 miles, swim a mile and run 6 miles
do one of them every day…rotate between them
that doesn’t sound like to hard a triathlon, so if you are in decent shape already it shouldn’t take long at all