Do some trail running, get on the stair climber. The run is about 1/2 trail and stair climbing, the other half running. The bike not to bad but agree with Glen. Be sure for swim to have head cover, booties and wax ear plugs to keep cold water out of your ears. If you can, get there a couple days early and swim in the marina just at the end of Hyde Street in the bay. Gets you ready for the temp and taste of salt water. Go to race meetings and listen about the current in the bay because from the boat if you don't aim correctly you will not hit the exit ramp. The current will move you more than you think. But if you sight good the swim is the easiset part of the race. Like swimming across a slow moving river. For effort this rates somewhere between Olympic and half iron distance so train like your going to do a half and you should do great. You will love it. After the race treat yourself to Scomos on the wharf, one of the best Italian seafood restaurants anywhere. Have fun.