Originally Posted by wirralphil

I'm currently doing around 90-100miles a week road riding, each week I am trying to push larger speeds and constant speeds on hills.

As I am of large build (16.9stone) I would like abit more stamina.

I'm building stamina and recovery rate at the moment. Hill runs on a treadmill and gym bikes are great for building stamina (on a treadmill is proving quite useful for me although I hate them) and also if you have access to a bike in a gym pounding away for 40 minutes on a hard resisitance level. On the bikes yesterday we did 20 minutes at level 15, 10 at level 20 and 10 at level 25. Then onto the treadmill for a 20minute incline run. Running 10-15KMH at anything form 6-15 % incline. I had my heartrate checked this morning at the doctors and I'm down to a resting rate of 41 BPM so it's working for me.

Ive also been told that cardio wieghts are great for stamina, but havent personally tried it.

What would be a good way of doing this?

Are their any supplements or diet advice which would help?

I get by on creatine and a single protein shake a day these days so I don't build any mass. A good multi vitamin and a Berrocca every morning also.

Also one last thing.

Fluid consumption, what would be an advisable consumtion for a 30mile ride?

Reason I ask is I only drank 1 litre of water and never felt de-hydrated?

Depends entirely on how much fluid you loose through sweat. As long as you replace what you are loosing there is no right or wrong answer, really. I'm quite a heavy sweater when I train so drink alot of fluid compaired to say my cousin who I train with who doesn't sweat as much but is possibly even slightly fitter.