If you are new to cycling with average fitness and flexibility, err on the side of positioning your bars at the top of the steerer with one spacer above the stem.
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This is the bike fit positioning that can cause a lot of trouble and one that we recommend determining over time and with the assistance of a professional bike fitter. The position of the bars relative to the seat. When this is resolved, returning you foot the usual cleated cycling position should achieve the correct amount of knee bend.
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If required, adjust the seat height to achieve the ideal balance of full leg extension and level hip placement. At the same time, when viewed from behind, your hips should be level. Check that your leg is fully and comfortably extended. You need to check two things now and you will need another person to assist with this. Sitting on your bike, rest your heal on your pedal when it is in the lowest (6 O'clock) position. This is a simple and quick way to ensure a powerful and efficient seat height position. It is also important to note that your seat needs to be in the correct position to properly determine your reach (above). Your seat needs to allow for an efficient and powerful pedal stroke while maintaining you in a balanced, static and comfortable seated position. Seat height impacts on comfort and performance - correct seat height optimises both. If the bike is the correct size for you, you should not have to move it all the way forward or all the way back. Your saddle can be moved forward or back on the 'rails' to make small adjustments to your reach outcome. Ideally, you should only have to swap stems if you have a particularly long or short torso. However, if you are buying a bike from a store, it should be equipped with the correct size stem for the frame. If you can see the hub/axel behind the bars, the bike is too large. If you can see the hub/axel in-front of the bars, the bike is too small. If the position is correct the bars should block your view of the hub/axel. Now look down at the front wheel hub/axel. Sit on the bike in a neutral position with your hands resting on the hoods (illustrated above) and your head in a natural riding position - eyes looking forward. The quickest test of correct reach is to sit in the correct riding position on the bike (a trainer is great for this or if that is available, take the bike for a quick ride or balance against a wall with someone's assistance). The Reach is the distance your hands project forward to comfortably rest on bars and manipulate the brakes and gears. Buy the correct size bike and your hours of saddle time will actually strengthen your core and back, not hinder it. Whether that is upper or lower back pain will depend on whether you buy, or are sold, a bike that is too big or too small for you. Get this one wrong, and you may be in for a world of back pain. For the Trek Emonda, this is measurement L in the Geometry diagram below. If you are looking at the best size option based on a geometry chart, measure from inner leg to floor (with shoes on), remove 2cm and test that measurement against the bikes geometry chart. When you stand-over the midpoint of the bike, with shoes on, you should be able to lift the bike up until there is a 2 cm gap between the tyres and the floor - without the frame coming in contact with your groin. Having the correct Stand-over will ensure you do not impact your groin area during this situation. Ok, so why is it so important? Simply put, if you are travelling along on your bike and you need to stop in a hurry, you'll have to jump forward, landing on the ground, standing with your legs on each side of the top tube. Stand-over is the measurement of the height of the bikes top-tube from the ground at its midpoint. If you are 'between sizes', give this consideration when making your selection. In addition your riding style can influence your choice if you like a more aggressive bike, you may prefer a smaller frame if you prefer a more upright position, you may prefer a large frame. Of course, the length of your limbs is not factored into the table below and long or short limbs or torso can play a big role in determining the right bike size for you. This is a simple approach to a complex situation, but it is accurate in the majority of cases. The following chart provides a rule of thumb approach to determine your bike size based on your height.
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