Join Date: Jul 2006
Location: Columbus, OH
Bikes: '08 Surly Cross-Check, 2011 Redline Conquest Pro, 2012 Spesh FSR Comp EVO, 2015 Trek Domane 6.2 disc
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At the most basic:
Saddle height can be determined by aligning your cranks with your seat tube and putting your heel on the pedal. You should be just at full extension while seated.
Saddle fore/aft adjustment (and this is a widely argued point) can be determined with K.O.P.S. or Knee Over Pedal Spindle. With your foot in a neutral position and the crank at a 3 o'clock position, the front of your knee below the kneecap should be in line with the spindle of the pedal. Optimally, your knee will make at close to a straight up/down motion as possible through the crank rotation.
Bar adjustment depends on the rider, but you want to support your upper body with your core, not your arms. A 45 degree torso angle is a good starting point to play with bar adjustments. My personal feeling is that you should be able to lift yourself from the drops to the tops of the bars, both hands at once, without having to shove/boost yourself to keep from falling forward.
If you get a professional fit, remember that you'll have to go back a few times as your fitness level progresses. Changes in weight, core strength, etc. will affect bike fit. My fitting was done at 240 pounds, things were a bit off when I went up to 255. They're a bit off again now that I'm around 235; but I find that I can usually determine the minor adjustment which needs to be made.
"I feel like my world was classier before I found cyclocross."
- Mandi M.