I've had fittings on both my bikes. I ordered what my fitter called a neutral fit on my road bike and a touring fit on my LHT. I'm not sure if those are official terms but the way he explained it to me the touring fit in particular means more upright and using the quads.
I feel like I only use my quads on both bikes really. I want to train for a pretty long distance ride this year and I'd like to improve my climbing. I'm wondering if in the long run it might be beneficial to work other muscles (hams, calves, etc..) while training and how to adjust my bike fit to do so?
I have a few more questions:
I realize the pedal axle should be under the ball of my foot but how do I determine the left/right position (in other words the cleats can move not only forward and back but also slide to the side).
should I always keep my knees straight or angle them (for instance knee in towards the TT)? I have a lightly torn ACL and want to get the best knee position.
When I watch other riders pedal I notice some of them 'scoop' their foot as they start the upstroke while others don't. Is one method better than the other or is it just a personal choice?
On training... I don't have a lot of time these days but need to train for a distance ride in June. I need to improve my climbing and speed (I'm still pretty much a beginner speed-wise). I want to do hill repeats and big ring riding on weekdays for a short time every morning and one distance cardio ride on weekends. Should I do hills/mashing every other day and just ride light on odd days or do hills/mashing every weekday. How much should I ramp up my distance rides each week (10% sound reasonable?)

Thanks