What is “Off Season”?
by Sophie Kirk
You might hear us mentioning ‘off season’ over the next few weeks – but what does that even mean? And what should you or shouldn’t you be doing during this time?
The off-season or transition phase is the period after your last key race of the season and before you start structured base training again. It can be anything from a month or maybe a couple depending on your plans and goals for next season.
Physically the main goal isn’t to do nothing but instead recover, address weaknesses and try new things.
Mentally its a time for recovery too! Plus recharge your motivation for the next build. Think of it as a reset phase rather than “time off.”
What You Should Be Doing
1. Rest and Recover
Take 1–3 weeks completely off from structured training right after your final race.
Do gentle activities like walking, yoga, or light swimming if you feel restless.
Prioritise sleep, mobility, and nutrition to repair your body.
2. Unstructured, Fun Training
Try new sports or fun sessions — our other strokes sessions this November are perfect for that!
Keep moving, but no need to chase pace, power, or distance goals. Your overall volume should be a lot less.
3. Strength and Mobility Work
Off-season is perfect for building core strength, stability, and flexibility — areas that often get neglected.
Build in new habits to take you forward.
4. Technique and Skills
Focus on swim technique drills, bike handling, and running form. Our swim sessions will have more drills and we will be looking at run form more at Wednesday track.
5. Reflect and Plan
Review your season:
What went well?
Where did you struggle (injury, pacing, transitions, nutrition)?
Then plan next year’s goals, races, and training focus. You can always ask the coaches for help and advice! You might need to book those big races soon, but there are plenty of local events too. Have you tried the London League?
What You Shouldn’t Be Doing
1. Training Like It’s Race Season
Avoid maintaining high volume or intensity.
You don’t need to be in “race shape” all year. In fact its not really possible or sustainable.
2. Doing Nothing for Too Long
Light movement helps recovery and transition back smoothly. And keeps us from going completely insane 😉.
What will Coach Sophie be doing this off season?
“I’m still preparing for World Championships in Marbella in November. So I’m rounding out my season, taper starts soon. After Marbella I’ll be heading out to Cape Town for 3 weeks of holiday. I’ll be focusing on strength work whilst I’m there. And instead of running I will be hiking, but don’t worry I’m still taking my bike for some essential cafe rides. Because coffee and pastries are essential for recovery too! On the planning side – I’ve already got my A race booked in for next year. Any guesses?”
→ So take this time to rest, rebuild, and reignite your motivation for 2026. See you at the pool for some butterfly 🦋