Latissimus Dorsi and Thoracic Spine Roll
Lie on your side with the foam roll between your ribs and your arm (essentially your arm pit). Then, slowly roll your body forward and backward against the foam roller, as well as laterally (side to side) along it. Switch sides and repeat with the other arm and lat.
Next, lie on your back with your knees bent and feet on the ground. Place the foam roller just below your shoulder blade. Use your feet to roll back and forth massaging from the bottom of your shoulder blades to the top of your shoulder. Do your best to relax your neck and head while doing this.
More: Tight IT Band? 3 Exercises to Fix it Now
Calves Roll
Be seated on the ground with your legs straight out in front of you. Place the foam roller underneath your ankles. Brace yourself by placing your hands on the ground beside you as you elevate your hips into the air. Slowly use your hands to push your body forward "rolling out" your calves from ankles to knees. Intensity or pressure can be increased by crossing one leg over the other.
At the end of the day, a foam roller is the least expensive poor man's massage money can buy. It should never be used as a replacement for stretching, warm-ups or cool-downs, but it will definitely help with muscle soreness and tightness by effectively increasing blood flow and overall flexibility.
More: Why You Need a Sports Massage
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