Cleat position and I always have them as near the front as possible-But that is for me. However the angle of the cleats is the awkward one to get right. Toe in a bit too much on the foot and I get knee pain- but some toe in is required.
My problem came about 2 years ago when "New" shoes and "New" cleats were used. Fitted them and they felt fine. Out for the ride and first stop and a quick Trackstand and circle round before the dismount--Over the years and I had progressively tightened the tension on the pedals as they were getting tired. No they weren't but 10 year old cleats get a bit of wear in them that does require a tight pedal.
Saddle position and that is always right and only takes a couple of minutes to reset if any adjustment required-----Till one ride and I did not tighten the seat clamp bolt enough and the seat slowly lowered. Butt pain gradually came in over the next 30 miles till I was in pain. The saddle had only lowered by 10mm but that was enough to make me think I had done a double Century.
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How long was I in the army? Five foot seven.
Spike Milligan