My former bike was 53 cm. When I went to my LBS for a new bike, they did a complete measurement of my body and used a computer program to calculate how my new bike was going to be. The result was that my new bike is 54 cm and I got it last week. Till now I did some trips of 50 - 80 km and I did not feel any difference except that everthing work fine (my old bike was 10 years old and needed a major maintenance) .
I did trips on my old bike of 200 - 230 km without any problem.