On a 60-minute ride, you'll probably spin your legs 10,000 times. If your fit is even slightly off, that's 10,000 times you'll strain your knee, reach with your hip, or angle your ankle incorrectly. Fine-tune your bike fit with these tips to improve your technique and prevent injury.

Frame Size
To make sure your bike frame's size is correct, stand over your bike's top tube (the piece between the seat and handlebar). For a triathlon bike, there should be roughly 1 inch of clearance between your crotch and the frame. For a mountain bike, aim for 2 to 6 inches, says Paul Swift, eight-time U.S. National Cycling Champion and master bike-fitting technician.

Saddle Height
Your saddle height should be set so your legs almost fully extend at the bottom of each pedal stroke-you still want a slight bend in your knee-says John Howard, former Olympian, seven-time National Cycling Champion and founder of The Cycling School of Champions in San Diego, California.

Saddle Tilt
Your tilt is all about comfort. If your seat is titled slightly downward, you relieve pressure on the front of your anatomy. Tilting the saddle slightly upward will relive pressure on your sit bones.

Handlebar Position
Handlebars that are too low force you to bend down too far, placing unnecessary stress on your back and neck. "If your lower back starts hurting, raise your bars slightly," says Edmund R. Burke, Ph.D., director of the exercise science program at the University of Colorado in Colorado Springs. "If you are a competitive [triathlete] seeking less aerodynamic drag, lower your bars as far as possible, without sacrificing too much comfort."

Cleat Position
Cleat position on your cycling shoes determines the comfort of your feet, ankles, knees, hips and back. Misaligned cleats will send stress from your foot to your lower back with every pedal stroke. "It may take some time to find the ideal cleat position. Continue adjusting your cleats until you feel no torsion, or twisting, stress in your leg as you pedal," Sean Drake, an exercise physiologist who works with the U.S. National Triathlon and Cycling Teams.