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Generally speaking, at full extension (which is not 6 o'clock ? more like 5 o'clock) 30 to 40 degrees of knee bend is the generally accepted range. If you're feeling tension at the front of the knee or a large amount of work only from your quads, the seat height is a bit low.

Stack The vertical distance from the centre of the bottom bracket to the central point at the top of the head tube. Reach The horizontal distance from the centre of the bottom bracket to the central point at the top of the head tube.

For a performance road position, the top of the handlebar should be about 5-6 cm below the mid-point of the saddle. 4. For a recreational road bike position, the top of the handlebar should be level with the mid-point of the saddle, or maybe a couple of centimetres below.

On the road, elite riders normally have a significant drop, where their bars sit below the saddle. This is typically done to provide a more aerodynamic position. Recreational riders are usually best served by a handlebar that is in line with the saddle or above it.

Signs That Your Fore Aft Saddle Position is Set Too Far Forward. If your saddle is set too far forward then you may be using your upper body too much causing tension in the shoulders and arms as well as having sore hands. You will be able to have a quicker cadence but you will tend to sit back on the saddle up climbs.

SADDLE SETBACK: From the nose of the saddle, drop a plumb line and measure how far the line is behind the bottom bracket. The saddle setback affects your balance point on the bike and its handling.

If you take a vertical line from the bottom bracket up through the top tube (the frame's 'stack'), and a further vertical line from the centre of the top of the head tube, your reach measurement is the distance, in a horizontal line, between the two.