FORT RUCKER, Ala. (June 3, 2016) -- Participants will once again race through the waters of Lake Tholocco's West Beach during the annual Fort Rucker Triathlon June 11.

The race, which begins at 7 a.m. with a quarter-mile swim at the lake, continues with a 10.6-mile bike ride and culminates with a 3.1-mile run.

"This event is a great opportunity for athletes and triathletes to challenge themselves or prepare for upcoming races," Lynn Avila, Fort Rucker fitness programs coordinator, said. "Participants can complete the entire race on their own or as a team of up to three people."

Pre-registration cost for individuals is $40 up to June 5, or $50 after and up to race day. Cost for relay teams of up to three people is $70 by June 5, or $80 after and up to race day.

According to Avila, the ability to complete the race as a team of up to three people makes the event compatible with a wide range of fitness levels.

"We will have seasoned competitors who complete race solo and push themselves to achieve faster times in preparation for upcoming races," she said. "We will also have three-person relay teams comprised of people who have never completed a triathlon, or are participating to have fun and be active.

"We welcome all of those people," she added. "This and other race events are as much about community and camaraderie as they are competition and personal achievement. It is a terrific way to meet members of the community and enjoy the outdoors."

The event is open to the public. Participants without a Department of Defense ID must obtain a gate access pass prior to the day of the race.

Participants may obtain passes prior to the day of the event from one of two visitor control centers at the Daleville and Ozark gates. The Daleville VCC is open 8 a.m. to 4 p.m., Mondays through Sundays. The Ozark VCC is open 8 a.m. to 4 p.m., Mondays through Fridays.

All pre-registered participants will receive t-shirts. If registering after June 5, T-shirts will be available while supplies last.

According to Avila, some simple steps can help prevent injury and provide a more enjoyable race experience.

"Drink plenty of water the night before and the morning of the race," she said. "Be sure to get at least eight hours of sleep. It is important to be well-rested. Eat a well-rounded breakfast the morning of the race."

Proper warm-up prior to the race and thorough stretching after the race's completion can help prevent injury and reduce soreness, Avila said.

"Don't do deep stretches before warming up your muscles," she said. "Utilize dynamic stretching exercises -- such as jumping jacks and high knees -- to warm and loosen up your muscles. Save the deep stretches for after you cross the finish line."

For registration and more information, please contact Fortenberry-Colton Physical Fitness Center at 255-3794.