Question 2 - what do you want?

If it's just finish,

  • make sure you can cover the individual distances or a bit more.
  • riding, try for significantly more. As much as you can. With climbs or intervals, but lacking that, just ride. A sprint takes around 90 minutes. If you can ride hard for 90-120 minutes, your base endurance will suffice.
  • running, just slow and steady. Do a few bricks.
  • Skip the weights - waste of time right now.
  • I think 5 or 6 days a week is a lot of training for a sprint.