This is not rocket science guys. Take a 19 ring to the cam chain tensioner and undo. Remove spring assembly. Take 5mm allen key and now undo and remove tensioner. With the tensioner out pull on the little mans winkie and if it extends more than 1cm you are ok. If less. Replace chain. If it's fully extended change cam AND guides. When putting back think about it.... Release the ratchet and push the tensioner all the way back in. Insert and bolt on tensioner Then install the spring assembly before bolting the 19 bolt in last. Get this wrong and you will snap the cam chain within 20 miles.
Ps when putting the tensioner back in or out listen for a loud click. If you hear it you chain has jumped a tooth and you need to reset the chain to the timing marks. Best to do all this when all valves are free of cam tension at either 0 or 180 degrees TDC
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