Road Cycling - Cleat/fit question

I just got my new Lermond BA with the stock Shimano 515 pedals (I have another bike with SPD pedals too). My qeustion is this, I just read about cleat position being critical for knees. I have been getting a weakness in my left knee lately that also has a pain to the inside and upper area of the knee joint.

Is this celats or saddle position? Or, is it possibly one or the other or both. I am concerned because the seat position for the new bike is higher than my old bike (converted commuter with MTB geomitry).

Do I ride the new bike the way it is set up by the shop (after a one hour "fitting") or do I lower the seat and raise it gradually? My inclanation is to go with what they say. My only concern is my knees. I will probably use the bike on the trainer at first to get a feel for it, make sure the cleats don't lock and not unlock (been there, done that and have scratched up frame to prove it) and because the weather here sucks and I am not taking my new bike out ice skating!!!

Any feedback would be appreciated.

Bill

Unless the saddle position forces your hips to rock when you are pedalling, I would leave the seat where it is. The first adjustment to make on the cleats is sideways - put the cleats as far outboard as they will go without making the inside of the shoe rub against the crank.

Then adjust the angle - put your foot on the pedal at the 3 or 9 o'clock position, without latching in and get someone to measure how far out you heel is from the crank. Get off the bike take off the shoes and latch them in. Check the heel offset against your measurement and adjust the angle of the cleats accordingly.

The final adjustment is fore and aft. I dont have a way of getting this right except for putting them in different positions and seeing how it feels.

Thanks for the input!

Perhaps sounding a bit stupid - Aside from the two allen screws that attach the cleats (SPD) houw do I adjust them?? I am using Sid Genious 4 shoes with the SPD sole adapter for the SPD cleat.

Thanks...Bill