first sprint triathlon on Sunday - what to eat this week?

On Saturday keep your meals smaller, more frequent and carb dense. (70 % carbs, 20% protein, 10% fat calories is a good benchmark). I'll usually taper the size of my saturday meals as well to keep my stomach small. This worked very well for me and I had a tons of energy for the race. Additionally, I shoot to consumer dense carbs like breads or bagels early in the day, and easier digesting carbs like rice or pasta towards the evening. Plus on that Friday night, I splurged on a Domino's Pasta Bread Bowl which was so much fun to eat. Probably too much fat content, but oh well... 

Otherwise, just keep things consistent with what your used to. Don't make the portion-control mistake I made a few months ago while preparing for a half marry. I ate way too much pasta the night before the race and felt like a brick was trying to digest during mile nine. This is just my opinion, but I try underestimate how much I need for breakfast before a race. Maybe 400-500 calories max 2-3 hours before the gun and that's it for me. I just remind myself of all the fueling I put in the days leading up and just because I feel a bit hungry doesn't mean my performance will hinder. In fact, I believe I perform better without much in the tummy.