i just done mine and the RR forks should be 509ml http://i753.photobucket.com/albums/xx17 ... Rforks.jpg
the sp forks, which are fully adjustable, should be 433mm http://i753.photobucket.com/albums/xx17 ... Pforks.jpg
the pdf's in the links also give the air gap at the top, although these measurements are for 5ft 6in japs who weigh 9 stone, so there a good starting place, but you may find you need a bit more, i put 510mm of 10 weight to start with and i'll top up if necessary, you could also try 15 weight oil as some do in their track bikes to stiffen things up a bit, just don't overfill em or you'll blow the seals out
i made a tool for getting the dampers out http://i753.photobucket.com/albums/xx17 ... C00027.jpg
as you can see i tried several different sizes and found 29mm did the trick inj the end

That's great many thanks. Went back out after lunch, now got 515ml of oil in there but the air gap is 115mm. Out of oil now so we'll see how it go's;)

you measure the air gap with the springs out and the forks depressed, it also pays to pump the forks up n down a few times to make sure the oil has gone down through the holes in the damper,
i think i'll end up putting more oil in as i'm a bit of a lump (compared to out little yellow cousins) but i'll see how it goes, it's easier to put more in than take some out, although you can take it out fairly accurately with a syringe and some plastic pipe to fit on the syringe, but i'd still rather add than take out

Yeah i did the pumping bit & measured it with the station at the bottom & without spring & spacer