Heel/Toe is you blip the throttle between shifts to rev match taking some of the load off the synchro's in the trans.
Done correctly you can shift without the clutch up and down but it takes some practice, I've had to drive cars this way in the past after clutch failures.
I've heard some BS over the years but that's up there.....
Not sure on the stock strategy but most cut down to xx road speed yy rpm, I found a full cut in my car with the thin JE ring pack caused excessive Oil consumption so set it up to have a lean map on trailing throttle, much the same...
ALWAYS use engine braking, doesn't add much in a Mk3 due to the weights,3.0L low comp engine but it's nice having the engine loaded in case I need to accelerate again. (might have something to do with I'm on the same set of brake pads that I fitted when I did the BBK back in 2002, I know the AP...
<shudder@cheap WG> all it takes is one small spike if you're near ragged to tip it over...
Again logging would show this up and the squiggly lines are invaluable when doing the autopsy :(
hence wall to wall BHG's here on any given day ;)
I ran 24psi daily on the 7M/T04z BUT I had good engine control and Meth injection to keep it out of detonation.
Perfectly valid reason not to have one and all the more reason to extract any data you can that will help achieve a non engine killing tune ;)
Personally I'd rather live with 18psi and a safe margin than 20psi and be on the edge as the power difference once the timing is optimised isn't that...
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