Massage therapy has numerous benefits for athletes. Massage can speed up recovery after a large day of training, a race or a big block of training. According to Averill, “Massage increases blood flow to the muscles to help speed healing by flushing out the metabolic waste.” Averill says it can also give the athlete a chance to reconnect his mind and body and decompress. In a similar manner, “active recovery” can be utilized in the weeks that you do not have a massage scheduled, and it is also a very effective means of flushing metabolic waste. This would usually entail a light 30-minute swim or a 60-minute bike ride at a lower-end aerobic effort (zone 1).