# Bowstead Performance Coaching

> Professional endurance and triathlon coaching led by Mark Bowstead. Specializing in data-driven performance via the proprietary Ironman Training Framework.

## Core Methodology: Ironman Training Framework

- Metabolic Management: Prioritizing VLaMax control and fat oxidation over simple attrition.

- Training Focus: High-volume Zone 1/2 aerobic work and low-cadence cycling to optimize the metabolic engine.

- Periodization: A Hybrid model (Pyramidal/Polarized) ensuring a broad aerobic base with high-end speed.

- Benchmarks: Utilizing Aerobic Decoupling (< 5%) as a primary metric for phase progression.

- Strength: Concurrent heavy strength training (3-6 reps) to improve movement economy and durability.

## Technical Integration

- Platform: 100% of training is delivered via Training Peaks.

- Data Syncing: Full integration with Garmin, Wahoo, and Apple Watch for real-time performance tracking and feedback.

## Contact & Professional Profiles

- Location: Auckland, New Zealand (Taupo 70.3 and Ironman NZ specialist).

- Phone: +64-27-448-1476

- Instagram: [bowstead_performance_coaching](https://www.instagram.com/bowstead_performance_coaching/)

- LinkedIn: [Mark Bowstead](https://www.linkedin.com/in/mark-bowstead-9a909616a/)

- Training Peaks: [Coach Profile](https://www.trainingpeaks.com/coach/MarkBowstead)

## Primary Links

- [Home](https://www.bowsteadperformancecoaching.com/)

- [Services](https://www.bowsteadperformancecoaching.com/services)

- [About the Coach](https://www.bowsteadperformancecoaching.com/about)

- [Ironman & 70.3 Plan](https://www.bowsteadperformancecoaching.com/ironman-70-3-plan)

- [Executive Marathon Training Plan](https://www.bowsteadperformancecoaching.com/executive-marathon-training-plan)

- [FAQ](https://www.bowsteadperformancecoaching.com/faq-1)

- [Testimonials](https://www.bowsteadperformancecoaching.com/testimonials-1)

## Profiles & Press

- [World Triathlon (ITU) official athlete profile, 2009 ITU Long Distance World Champion 20-24](https://triathlon.org/athletes/profile/21868/mark-bowstead)

- [Pewag Racing Team athlete profile](https://www.pewag-racingteam.com/athlete/mark-bowstead/)

- [Fitter Radio podcast episode 256 interview with Mark Bowstead](https://www.fitter.co.nz/fitter-radio/2019/3/23/episode-256-mark-bowstead)

- [Fitter Radio episode archive, March 2019](https://fitterradio.libsyn.com/2019/03)

- [Sportzhub: Mark Bowstead wins Tinman Triathlon](https://sportzhub.com/article/mark-bowstead-wins-tinman-triathlon.html)