Sprint/Olympic combo weekend

Well, I've done this. A few times. Though it was YEARS ago, in my late 20's/early 30's, and I was a stupidly indestructible stud-muffin. ANYway...

My suggestion is to not focus so much on how you're going to approach each event. They're both races, and if you're a competitive type, you're most likely not going to hold back, even if your going-in plan is to do so. You'll have the base depth to pull off the races, so don't worry about that.

Instead, focus on your recovery and warm-up strategy. I found, especially when I was bike racing a LOT, that what mattered most wasn't the race distance, but the initial speed and how long of a warm-up I needed to be able to go hard enough at the gun. Meaning, pay attention to what you need to do after the sprint to feel as fresh as possible the next morning, and work on how you need to warm up to be able to go at full-intensity for the Oly.

If you are training towards a 70.3 race, then your volume will be sufficient to pull off these 2 races.  Use approach #1.

The sprint distance will be intense, but the overall duration is short enough that you will very possibly have no carry-over to the next day.  I often feel a bit of a lift the day after a sprint race, with the third day being a bit tired.

I've not done a sprint/oly combo in the same weekend, but have done numerous 2-race weekends.  It's usually a tri on Saturday and a bike race on Sunday...then on Monday I'm beat, but Sunday I'm still strong.  It's likely to work that way for you too.

After the Saturday race, walk around enough to ensure the legs are loosened and relaxed.  Drink and eat plenty and spend the rest of that day off your feet.  A nice hot bath Saturday night and compression socks would be helpful..probably some Aleve Saturday too to minimize any inflammation you have left over.

I did Lord of the Flies in NH last year.  It starts with a 4.4 mile TT on Fri night, Modified Olympic on Sat and a Sprint on Sunday.  The bike on all 3 finish with a nice climb up to transition.  By the 3rd day I could really feel it.  I have never trained for an IM or HIM so I cant offer that perspective.  But for me, my plan was to go all out on the TT, race the Oly like I normally do and see what I have left for the sprint.  Since yours has the Oly last, that throws a little wrinkle in the planning.  I would probably hold back a little on the sprint so I could do well in the Oly, but I guess it depends on what your goals are. I wanted to place in the overall for my AG and do well in the Oly. 

I think its all about your ability to recover.  If you recover well, you may be able to push it harder on them.  For me, my swim was better on Sun, but my bike was off a little and I suffered on the run on Sun (partially do to GI issues).  I would really have been a mess if I had to run a 10K on Sun.  After your race on Sat, make sure you drink lots of fluids and eat properly and stay off your feet as much as possible.  Getting a good nights sleep will also help. 

I really enjoyed this race though.  Multi-day events are a lot of fun.  Good Luck!