It can be really tough if you don't know what fits you well -heck its tough even if you do know what fits you.
I've been looking to upgrade and I was trying out a bike the other day. I need a 44cm and I took one out for a test ride. I told the guy it felt good, but it seemed a little cramped and that I thought that the saddle needed to be raised. He argued with me had me try a 48 (too big!!) and proceeded to tell me that the saddle height was as far up as I would want it on the original 44 and that what I really needed was a bigger frame. Dude was not interested in listening to what I had to say at all -very frustrating. He asked me if I had my bike that I ride now fit - I had, dissed the shop that did the fit - told me that they regularly put people on bikes that are too small yadda yadda. Finally I said I would bring my current bike in for him to measure.
I brought the bike the next day and he took all of the measurements and said - we'll measure the frames and start from the one that is closest to your current setup. He took down the 44cm - did some measurements - raised the saddle about an inch (this is a lot in bike terms!) and never even looked at the bigger frame. Now if he had just listened to me in the first place........
Anyway - that really doesn't help you out, more blowing off a bit of steam than anything. But my point is, be careful and see if there is anyone in your area that can recommend a really good shop that will carefully fit you with a bike that you like and fits your body rather than trying to get you onto the closest thing that they have out on the floor. Don't let anyone talk you into something that does not feel right, just because they think they know better than you. A good shop may charge you for a comprehensive bike fit, but will often, if not usually discount the bike by the price of the fit if you buy from them.



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