First triathlon in May and I need help!

I'm new to tris myself (have done more running), but I'll tell you what I've learned so far (I've been training since last fall).  Personally, I would want to have gone at least those distances by themselves in training before the race.  Some would probably argue that you should go even further individually, but if it's a first time thing and you're not trying to set any records (except your own) then I think that would be fine.

I think most people would agree that clipless pedals and cycling shoes are the way to go. They will make you more efficient on the bike, and as such the time you save (especially over an olympic distance ride) will more than make up for the extra 20 seconds to change shoes in transition. 

To answer your last question, absolutely do at least some brick workouts before your race. A brick is usually a bike followed immediately by a run (although some people do swim/bike as a brick).  It's important to get used to the feeling of running immediately off the bike, and to get confidence that if you gut it out for a little bit the jello-like feeling goes away and you can run strong.  You don't need to do this all the time, but plan some in. The run following the bike does not need to be long, I was told by some tri pros that I know that even 10 minutes of running off the bike will help greatly.

Welcome to the site, and good luck with your training!

-Rob

Dan - Welcome to BT.  I'm training in the D.C. area as well.  So too is one of my colleagues who lives in northern Virginia.  I agree with what's been said above.  Brick workouts (where you combine a bike and run) are very important to help you do well.  Toe clips or clipless pedals will make the cycling more efficient.  If you have a bit more money to spend, aerobars probably give you the best return for your money in terms of improving times.  Most important of course, is the engine. 

Hey, there was a thread the other day on H20 Velocity wetsuits.  Did you get yours yet and if so, how do you like it?