You don't need much of a taper for a sprint, especially this early in the season. You can either train straight through the race, or do a B-level taper. An A-level taper will be longer and just once twice per season for your biggest races. My B tapers look like this:

Train just like you have been until about 3 days before

-3 days: blow out legs, heavy recovery (glycogen overload)...I don't know your background, but only do this if you're in really good shape...you don't want to be sore on race day.

-2 days: off or easy bike or easy run or easy swim (usually two of these)

-1 day: short, easy swim with a few builds (50s or 100s).
short, easy bike with a 10 min or so hard effort.
short, easy run with a few pick-ups....maybe 4x100 strides.
plan and set up for the race so there's nothing to
worry about except racing the next day.

race: go really, really fast....eat a ton....take a nap

It kind of depends on your fitness level and goals, but here is the advice I wish I had gotten before my first race.

First off, relax. Don't let any anxieties about this being your first race get to you, you'll be fine.

Workout during the week at a lower volume than you are used to, but you as Gator suggests, try to up the intensity of the workouts to simulate how you may feel on race day.

Practice your transitions.

Practice your hydration and feeding strategies, if you have one.

Take one or two days off, depending on your fitness level and how you feel.

Do your last workout the day before the event. Short ride and transition run, a few short intense bursts to get the heart rate up and everything loose.

Eat a little more, but eat healthy. No junk.

Good luck, have fun and post a report when you're done!

great info , thanks heaps everyone..

yes i know its only a 'sprint' :p .. but this is coming from a guy who struggled to swim 2 laps ..

not sure on how to gauge my fitness.. personally ive never been this fit in my life.. but could someone give a guidance on how iam sitting realisitcally?

i can swim 20 laps no probs
biking 15kms in 30 mins..
run.. well.. not sure on distance or speed.. but iam guessing i can do something like 5-7k no probs.

being a newbie to this sport.. my biggest problem is that iam struggling with direction .. ie what to aim for.

Will continue training and upping the intensity as you have all suggested.. will let u know how i go on the day.

Cheers!

I would not train with the flu -- your time is better spent resting and trying to stay hydrated. Good luck.

Best of luck on the upcoming tri. I can't quote enough the don't train with the flu part. At the same time don't let yourself be couch/bed-ridden either. Make sure you're keeping yourself active, be it walks or some other easy activity.

At this point more training isn't going to do anything for your race, but keeping your body active should keep it feeling better.

Next time you ask -

post your age, weight / height, training background, level of athleticism, list any handicaps and anything else that might have an impact on your training / race.

so we can give meaningful advice.

Otherwise, it's a shot in the dark.
Consider that a doctor wouldn't advise you on taking up an activity without getting some information, and we don't even have the advantage of seeing you!

good luck anyway,

PoC

Blitz!...Long time, no see!
Nice to see ya back..and NICE profile pic.

POC will always have a bit of a tude...you know those high maintnance types.

Girl ...you crack me up!
Don't be a stranger Blitz...we all miss ya.

Bravo well done! After a race, I love to go to a very special restaurant and order everything on the menu. You should reward yourself in som:) e special way.

Nice job n00b!
I love it when new folks have a great time and have fun...and THAT is what it's all about.