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Your suspension needs service about every 30 to 40 hours.
If you're a serious racer, it's even more often.
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Preload is adjusted using locking adjusting rings near the top of the shock. Measuring preload is accomplished by taking a measurement from the axle up to a seat bolt or a mark on the rear fender, when the bike is on a stand with wheels off the ground, then taking the same measurement with the rider in full gear in riding position with the bike on flat ground. The difference between the two measurements is the preload setting. Fork preload can be set using spacers internally on top of the fork springs under the fork caps but it is best to set preload on the shock and compliment it with fork adjustments like tube height and spring rate.
The definition of sag, sometimes called static sag, is the difference between the suspension when it is fully extended and when the bike is on flat ground under its own weight, measured in the same manner as described above. Sag measurement is the result of setting preload, so take this measurement after the preload is adjusted. The benefit of checking sag it that it can tell you if your springs are too stiff or too soft. Sag on a shock should be approximately one inch. Less than half an inch means it takes too much preload on too soft a spring. More than an inch and a half means the spring is too stiff.
The springs can be replaced with stiffer or softer springs, measured in lbs per inch or kg per millimeter. Candidates for bikes that need different springs are those who's riders are approximately 20 pounds lighter or heavier than what the manufacturer anticipates. For 250cc bikes and up average weight is 150
to 160 lbs. For 125cc bikes it's 130 to 140 lbs and for 80cc bikes it would be 90 to 100 lbs. Other factors should be kept in mind however, such as sag measurement, riding style and the bikes response to other external adjustments. Proper springs can also improve cornering ability if adjusting the fork height and shock preload hasn't helped enough. Stiffer springs can also help the suspension ride higher in the more supple first few inches of travel and help alleviate frequent bottoming.
It is easy to get confused when fine tuning your suspension, but keep notes of all your results and ask a professional tuner for advice.
SUSPENSION ADJUSTMENT BASICS
Before starting you should be sure all your swing arm and linkage bearings and bushings are clean, well greased with a good waterproof grease and in good working condition. Since dry and worn bearings can cause inconsistent results each time you ride, it will be impossible to to get accurate readings while making suspension adjustments.
Adjust preload by following the preload outline above and make adjustments to ride height to optimize your cornering and and straight line stability.