What type of triathlon is it? Sprint, Olympic, or long? It sounds like you're a biker, but how about running and swimming? How long until your race?
Depending on who you talk to, the type of race you're running, and your individual goals, the advise you will get on training is probably gonna be different. Its been a year since I did my last tri, but the training was pretty straightforward. I found that swimming 4x a week (~0.5 to 1 hour of swimming) along with biking 3x a week (started at 10 miles, built up to 30-35 miles on days that I only biked) and running 3x a week (started at 3 miles per workout, built up to 10 miles on days when I only ran) was a good schedule of training for me and my goals. Depending on what your goals are, you can work out more or less. By swimming and biking on the same day - or biking and running - you get an idea of the burn you'll feel during the transitions (such a fun experience). Start out slow and build up to race-distance or a little over.
For your first race, don't worry about time. Most people won't even ATTEMPT a triathlon so just finishing is fantastic (Finishing was the goal for my first, second, and third triathlon)! Also listen to your body and remember to stretch and eat (Sorry, but I can't help you on the food-side of your training since meat is my God). Enjoy your training and enjoy the race!