For all intents and purposes, your body is a 2-part system in how it relates to your bicycle.

Part 1) Below the waist.
Part 2) Above the waist.

Set Part 1 first. This is your foundation. This means set your saddle height and Fore/Aft position.

Part 1.1: Use KOPS (Knee Over the Pedal Spindle) as a good starting point. But this isn't the final word on it. It's just a good rule of thumb to start with.



Part 1.2: Put your bike in a trainer or sit on your bike while leaned against a wall and extend one pedal where it is furthest away from your butt. This will be just past the 6 o'clock position:


You may have to go back and forth between steps 1.1 and 1.2 to dial it in. Again, everyone is different. These are not absolute rules. They are simply neutral starting points. Some people like to have their heels above the pedal spindle which makes them "Toe Dippers". Some like their heel below the spindle which makes them "Heel Droppers".



Notice that we haven't talked about your reach, back, stem, bars or anything like that.

Once you get that settled, let's work on the upper body. Basically, the lower you go, you'll have less power and comfort but be more aerodynamic. So, for casual riding, don't go low, unless you have a reason to (like racing).

Before I go too far into Part 2, what kind of bars do you have? Can you post a pic of you on the bike. Chop off your head if you aren't a public person.