On this episode of The Kona Edge we catch up with 2015 Ironman Age Group World Champion Malte Bruns. Malte reveals what he does to keep in shape on the bike during the long German winter.


BRAD BROWN:  Welcome onto yet another edition of The Kona Edge and we’ve got Ironman Age Group World Champion Malte Bruns on today’s show. Malte, welcome back, it’s good to have you on, thanks for taking the time.

MALTE BRUNS:  Hello, thanks a lot.

BRAD BROWN:  Malte, let’s talk about your bike. You mentioned the last time around, or in the first chat we had that you feel that your bike is probably your weakest of the three disciplines, why do you think that is?

MALTE BRUNS:  Maybe because I’m so light. I mean other guys, they’ve just got bigger legs, so they can just put so much more pressure on the pedals on the flat, I think that’s my disadvantage, but then again when it’s hilly, that’s pretty much where I shine.

BRAD BROWN:  I’m fascinated too that in other interviews that I’ve read about you, you don’t train with Power, although you are looking at changing that. Was it just something that didn’t interest you, it was a case of, you know what, I’m just going to ride? Was it a conscious decision, that’s actually what I’m asking, was it a conscious decision to not train with Power?

MALTE BRUNS:  No, not really, it was just when I bought my first road bike, it didn’t have a Power meter and when I bought my race bike it didn’t have a Power meter, so I just didn’t feel like changing.

BRAD BROWN:  And it’s as simple as that. The decision now to go towards Power, what was the thinking behind that?

MALTE BRUNS:  Just that I know it would be doing a lot of good things to my bike when I train intervals and all that and I think the Power meter is just really important to be able to quantify what you’re doing.

BRAD BROWN:  Do you train to heart rate at all, or is it just to feel? How do you deal with what you’re doing on the bike?

MALTE BRUNS:  I just train by feeling all the time, just listening to my body and seeing what the body is saying and then training accordingly.

BRAD BROWN:  You love spending time on the bike, talk to me a little bit about what you actually do and do you have any specific favourite workout that you do on the bike?

MALTE BRUNS:  No, not really specific workouts as I usually just go out and ride my bike, it’s more like specific routes that I really love, going through mountains. I often actually ride from where I live with my parents to my grandma which is maybe almost 100 mile ride and that’s something I really enjoy, just having a distance and a goal where I want to get, so I just ride to my grandma and stay there for the night and ride back the next day, that’s something I really love.

BRAD BROWN:  Malte, is there one thing that you’ve done on the bike that you think has had a big impact in your performance?

MALTE BRUNS:  I train a lot! That’s basically all there is to say about it.

BRAD BROWN:  Time in the saddle. I think a lot of people don’t want to hear that, unfortunately, but that’s funny, that’s something that comes up often. You can’t fake it, either you spend time in the saddle or you don’t.

MALTE BRUNS:  Yeah, I mean maybe there are ways, but maybe it’s not discovered yet or I haven’t discovered it, I don’t know.

BRAD BROWN:  I love that and definitely that’s something a lot of people aren’t going to want to hear. They want to know that it’s something different, maybe time on the indoor trainer. I know you do spend lots of time on the indoor trainer, particularly having to do a lot of your training in the German winter, it’s not really conducive to being out on the road. What do you do to keep yourself busy on that indoor trainer and to make things a bit more comfortable and enjoyable?

MALTE BRUNS:  I mean the most important thing when anybody is thinking about getting the indoor trainer, also order yourself a fan because without a fan or constant airflow, you overheat so fast and you sweat like crazy. Always get a fan, maybe be in a room where you can open a window so you get some nice fresh air and then get something to keep you occupied. For me it’s movies, I mean in the summer when I’m able to go outside all day, I just don’t feel like sitting down for hours on end and watch a movie, so I just write myself a nice little watch list for the winter and then get those movies that I haven’t seen in the summer and watch all those.

BRAD BROWN:  What’s your favourite movie to sit on the indoor trainer and watch?

MALTE BRUNS:  Maybe sport and racing movies, a couple of days ago I watched the Need For Speed movie, or like running movies like Prefontaine or whatever, those kind of movies, which are a bit about sport or racing, they’re always nice because they’ve got faster parts of the story where I can just kick it up on the trainer.

BRAD BROWN:  Fantastic. Malte Bruns, thank you so much for your time once again here on The Kona Edge, we look forward to catching up again soon. Next time around I think let’s chat a little bit about the run and what you’ve done to get better in the final leg of an Ironman. Thanks for your time once again and we look forward to catching up then.

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