Newbie looking for Duathlon training & nutrition advice

Personally, I think the worst nutritional advice is any "elimination diet" that says to completely remove an entire food group to lose weight. That includes Atkins, Blood-type diets, etc. Completely eliminating an entire category of nutrients just starves your body of those nutrients.

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One of the most important things to train as a duathlete are bricks. Make sure you have a short run after each bike (a mile is enough) to get used to the feeling of running right off the bike. Also, you want to do a short bike after a few of your runs, just to get used to that feeling as well, although that tend to be a much easier transition.

Start off "just" riding and running to build the endurance back up (assume you have lost some since you stopped University track). After that, intervals will be your friend (and you enemy, they can be tough!) with your limited time. For running, find a track and then short, hard intervals (400m on, 200m off), medium intervals (800m on/400m off) and longer intervals (1600m on/800m off). These will build you speed quickly, but make sure you get rest since they will beat you up. For biking, same concept, shorter, hard intervals (2min on/1min off), medium intervals (5min on/2min off) and longer intervals (15-20min on/5-10min off). All these are designed to built power and speed.