FIV3 Racing - Premier Triathlon Coaching

Welcome to FIV3 Racing

Individualized Endurance Coaching

At Fiv3 Racing, we believe there is more than training plans in Endurance Coaching. Our coaching foundation is built around five non-training plan principles that result in success in long course endurance: hydration, nutrition, electrolytes, race planning and mental toughness. We pride ourselves in having a very personal coaching experience, it isn't just training for an event. It is balancing family life, travel, and work while focusing each workout on the goal of making you faster! No stone is left unturned. Our ideal athlete is looking for one or more of the 3 following season goals: Personal Records (PRs), qualifying for a World Championship and/or qualifying for the Boston Marathon. They also need to be prepared for a different coaching experience, one built around a tight-knit community, and a Coach who will have your Spouse's number in their phone.

Our Coaches

Working Harder for you

Michelle Lake

Owner/Head Coach

Certified Triathlon Coach USAT Level II-E

Certified Swimming Coach Level II

Coaching Experience 12 Years

Triathlon Experience 16 Years

Kim Baumgartner

Owner/Coach

Certified Triathlon Coach USAT Level I

Certified Triathlon Coach Youth & Junior

Coaching Experience 10 Years

Triathlon Experience 13 Years

Michelle (Shelly) Lake, a former collegiate swimmer and conference champion at the United States Naval Academy (Class of 1998), has been a USAT Level 2 Endurance Coach since 2013 and a USAT Level 1 Coach since 2010 after starting triathlon and road running races in 2006. Michelle is a 5 time Ironman finisher, 19 time 70.3 finisher, 4 time 70.3 World Championship qualifier, 7 time marathon finisher and 2 time USAT All American. Coach Michelle has coached people from their first triathlon, to their first long course race, to Kona Qualification (20 qualifications from 10 different athletes) all the way to coaching athletes that have earned the requirements needed for professional licenses. Coach Michelle is known for taking a 'whole athlete' approach with her clients, leaving no stone unturned to get every minute faster out of an athlete. She has worked with numerous athletes with intense travel and family schedules to make training work around many of life's demands. Her extensive experience is leveraged to specialize in athletes looking to make big improvements in the Ironman and 70.3 distance and attempt qualifications to World Championships and the Boston Marathon.

Coached Athlete Highlights: 21 Ironman World Championships Qualifications, 15+ Boston Qualifications, numerous Ironman 70.3 Worlds qualifications, plus two met criteria for Professional Card.
Kim Baumgartner has been a USAT Level 1 Triathlon Coach for 5 years after starting triathlon and running road races in 2009. A Kona qualifier (Executive Challenge), Boston Qualifier, and 5x Ironman finisher, she has tons of triathlon experience as well as a huge passion for the sport! She has coached at every level, from youth athletes, first time triathletes on up to first time Ironman athletes and all the way to Boston and World Championship Qualifiers. Kim prides herself on being able to push her athletes to new personal records, new distances, and lots of podiums. She takes a very personal approach to coaching - a problem solver by trade she has learned how to take an analytical approach to achieving results. As a mother of 2, Kim understands how life balance is important to training and assists her athletes in finding theirs. Kim specializes in athletes moving up from the shorter distances to long course and taking athletes to the next level. In addition to coaching adults, Kim has been the Head Coach of local kids triathlon team for the last 3 seasons.

Coached Athlete Highlights: 1 BQ, 2 Ironman 70.3 World Championship Qualifiers, 3 Ironman 70.3 Age Group podiums, 6 First time Ironman, 6 First time Half Ironman, 4 first time adult triathletes, about 15 first time kids and 1 youth elite.

WHAT MAKES THE FIV3 EXPERIENCE DIFFERENT

After years of coaching experience we found that giving one client more "attention" because that athlete signed up for a higher coaching level just did not work for us. Interaction levels came more naturally, when questions were asked, they were answered, and when workouts completed, they were commented on. When we needed an athlete to update Training Peaks or to give us a race schedule we asked for it, no matter the level. Feedback naturally went both ways. There was one way to coach, by how much interaction the client wished for, as well as how much was natural to get the athlete the fastest across the finish line.
The difference we found was in the distance of the key or "A" race of the season. Long course (Ironman or 70.3 for example) required more individual coaching focusing on the important "non-training" factors of nutrition, hydration, electrolytes, race planning and mental toughness. Five things that are not as imperative to succeed in short course racing. Our pricing is based on these fundamentals. You are either long course or short course. Fiv3 Racing does provide discounts for couples racing together as well as non-local athletes as described below. We provide occasional local to the DC area group training opportunities. We also provide single-sport packages in run, bike and swim only.

Start-up: Evaluation of past training plans and race results and develop future goals specific to the individual athlete
Training Peaks: Premium paid by Coach
Communication: Dictated by Athlete and what their needs are, but at a minimum, interaction at least 2x a week (Coach or Athlete initiated)
Plans: Sent in blocks of 1-2 weeks, Coach will adjust for unforeseen events

Workouts: Programs are structured to the individual athlete, no cookie cutter plans!
Races: Race plans, including detailed nutrition and pacing which has been thoroughly practiced by the Athlete, at a minimum, for "A" races. "A" race plans discussed via meeting or phone call
Testing: Coach will provide testing to determine baselines at the beginning of the Coaching arrangement as well as the beginning of the season

Camps: 10% off Camps (while actively in a Coaching contract)
Coached Workouts: Coaches will provide opportunities year-round for Coached group workouts that are no cost to current Athletes. Depending on time of the year options include: SAG'd group rides, swim clinics, group bike testing, group runs etc. (Local athletes to the DC area only)

Turning Goals Into Records

Welcome to FIV3 Racing

Our Coaches

What we do

WHAT MAKES THE FIV3 EXPERIENCE DIFFERENT

Training Camps

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