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@TheBrick(Tommy)
a lot lower than 54 -16 that is for sure, I ride 52 x 18 which is biger than most so I would say 54 x 19 or 54 x 20. You will need a new rear wheel and quite prob a new bottom bracket andmaybe new cranks. If you get new cranks go for a smaller chain ring some thing like 48 x 18 or 46 x 18 is popular.