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@edmundane
size would depend on the length of inseam, and do you mean 54cm c-t track frame or road frame? track frames normally have a shorter seat tube of around 1-2cm. also a slacker geometry will have a longer seat tube too.
i'm 5'9" my track frame is 52cm, road bike 54cm. winter hack conversion which is rather slack is 56cm.
i would generally think it's safer to go a little smaller.