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2007 crf 450r need enduro/track suspension

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Hey guys I'm riding a crf450r I ride track and enduro type stuff I have my bike set up mostly for track at the moment and I'm trying to find a setting for each and keep note of it to switch back and forth. I'm a 155lbs rider what do I want ideally for each and how would I make adjustments in the right direction thanks. Kind of a noob to the technical stuff always more of a hop on and go rider.

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If you want to be fast switching track/enduro besides clicking, play with oil level.

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you cant find a good setup for both. mx need more hs damping and an high oil level , enduro need less hs you can put  and around 280-300ccof oil

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you are gonna have to either deal with stiffness in the woods or softness on the track. I had a setup that was soft on the track but worked decent offroad. the main thing was to be smooth on the track and never come up short or you paid with it when the bike bottomed.  The Worcs guys have this problem as well because of the mixed terrain they have to work on..

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