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For the street, generally people recommend about 35mm front, 30mm rear. For the rear you'll need a spanner wrench ($8 at cycle gear). The front preload adjusters are the large hex nuts on top of your fork and the rear preload adjuster is the collar around the top of the shock spring.

Here's a good article about suspension setup in general, including sag setup:

http://www.gostar-racing.com/club/motorcycle_suspension_set-up.htm#DAMPING
 

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fap-o-caster
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Enquire at some of your local moto shops, some offer to set your sag for as cheap as 20 bucks. That's how I did mine. I saw this ASV sag tool, but it's made for dirtbikes, wish they had some sag measurement tool for sportbikes, then I'd attempt it myself!
 
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