I found this on a UK website it looks pretty good. I hope it helps someone else also. Keep the posts up with any tips they all help!!!!!
CHANGE YOUR FORK OIL:
ELIMINATION OF CONTAMINATION
After a season of riding, your fork could be feeling pretty ropey – any amount of dust, water and dirt can contaminate your fork oil. Extremes of temperature can introduce condensation, which will affect your fork’s performance and break down your fork oil. As the fork gets more abuse, the oil will begin to cavitate or foam and your damping control will start to deteriorate. Quite often, though, a simple oil change will bring the fork back to life again. Most manufacturers recommend an oil change every 100 hours or so, or every six months, whichever comes first.
It’s important that you use good quality tools, not the rusty ones at the back of the shed. Always use the correct size socket or ring spanner – that 16in adjustable in dad’s toolbox will only round off nuts and make it more difficult and costly next time.
Tools for the job:5mm and 6mm allen keys; 21mm socket and ratchet handle; rubber mallet; rags (old T-shirts); shock pump; GT85; fork oil; grease; small screw-driver; oil-catching vessel; small tape measure
1. Clean them
Drop the fork out of the bike and remove the brakes: it’s much easier to service the fork on its own. Using a soft brush, wash your forks in soapy water to remove any build up of dirt, then spray them all over with water-displacing fluid, such as GT85, and wipe clean. Pay particular attention to the underside of the brake arch, the fork seals and around the top caps – dirt tends to lurk in these areas and if not properly cleaned could contaminate your fork internals.
2. Big let down
If you have an air fork, remove the dust caps and carefully release the air from the Schrader valves with a small screwdriver. Hold a cloth over the valves – this will stop you getting a face full of oil when the air comes rushing out. If you have one, use a Schrader valve core remover to check and clean the air valves. If there is any damage to the seal, replace the valves. They’re available from any car spares supplier.
3. Out with the old
Undo the top caps with a socket and ratchet, then turn the fork upside down to drain the oil. Use an old bucket or washing-up bowl to catch the oil, and pump the fork to empty the cartridge fully. Give the top of the fork another wipe over to remove any old oil, and check that the rubber seals on the air caps are clean and damage free. You are now ready to start replacing the oil.
4. Fill her up mate
Fully compress the fork and fill the legs up with oil. On this Marzocchi, the oil should be 40-45mm from the top of the stanchions with the fork fully compressed. Gently extend the fork and recompress to expel any air bubbles, and then top up the oil to the correct height. If you find the damping too fast or slow, this is a good chance to rectify matters. 7.5wt is the normal weight on this fork. A heavier 10wt oil will slow things down, and a lighter 5wt oil will speed up the fork action. Check in your manual for recommended oil weights and amounts. If you don’t have one, you can usually get one from the manufacturer’s website.
5. Seal
Refit the top caps, making sure you don’t over-tighten them (20Nm if you have a torque wrench; otherwise, just nip ’em up). Smear a little grease on the rubber o-rings before fitting, this will allow the o-rings to seat properly and ensure a good seal. Compress your fork to check the amount of travel you’re getting. If you find you’re not getting full travel, whip off the top caps and lower the oil height a little. Likewise, if you want to reduce your travel, put a bit more oil in.
6. Pump it baby
Screw on your shock pump and inflate your fork to around 40psi for starters. Check the fork thoroughly for any leaks and wipe away any excess oil. Pop a little grease into your headset while the fork is out, and attach it back onto your steed. If you find the fork too soft, just increase the air pressure 5psi at a time. If it’s too hard, decrease the air pressure. Your fork’s sorted, now get out there and ride…