[oalvarez]

100nm rear spring, 7.0-7.5kg fork springs....as for the damping, that really is up to you....i personally like less compression, a little bit more rebound for the type of riding (sport mode) that i do. move between sport, touring, and urban and see if you can feel the differences in ride quality and maybe take a cue from there. lot's and lot's has been written on this subject matter, but one thing is pretty much for certain (given your weight), you need different springs.

best success,