Suspension Setup

[iDemonix]

My bike rides pretty horribly, if a road is a bit bumpy and I'm going a bit quick I literally get chucked out of my seat an inch or two and my wrists get a good workout.

I've put cable ties under the lower yoke (right word?). I haven't really rode it hard, but done about 20 miles of usual to-and-from riding. If there's say 8cm of travel between the fork bottom (stanchion?) and the lower yoke, then the cable ties have moved approx 3cm down from yokes. Does this mean my front suspension is too hard? I've got later type suspension with the brass screws - I have no idea what any of the terms mean; preload, rebound, sag etc.

I'd like to setup the rear too as it seems so harsh on bumpy roads, I've seen a brass screw near the chain but no idea what it does and which way to turn it. Would like to get both rebuilt but I'm skint right now.

Anyone got a good resource that explains all the terms or can offer me advice on mine? I'm about 10-11 stone.

Cheers,
Dan

[Yakama]

This may help explain set up a bit:

http://www.wpsuspension.co.uk/setup.php

and this:

http://www.gostar-racing.com/informatio ... set-up.htm