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Sintesi said:
Thanks Paul but the common sense stuff I already have figured out. I've been up and down, comfort isn't really the issue.

What I want are specific height recommendations based on physiological efficiency. I've read that seat height can affect your power output dramatically so I want to hear what other people do.
if you wanna play with numbers check analyticcycling.com pedaling model. Basically you wanna keep your leg as close to straight w/o damaging knee. 0.5-1.5cm won't make noticable difference; you need to make adjustments for shoe, stack height. You can put saddle higher for TT. Keeping saddle slightly lower gives more comfort, which is more improtant on longer rides.
 
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