Idiots guide to setting my suspension

[JoeRock]

If it still has the original rear shock, the damping is well on the way out as 28000mile.

Change the fork oil as it may not have been changed, it takes 10w as standard. Standard is fine for most riders.

At a minimum I'd agree to change the fork oil mate, but to be honest I'd definitely do the fork springs as well for a matched set to your weight. The rear is more expensive but will definitely be worth it, after that kind of milage the shock will be well past its best, and they never were than fantastic to begin with really!