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I do no-lift shifting now that I have an awesome Exedy clutch, but I got my best times down at sea level with normal, fast shifting. I used to only flat shift the 3-4, because it's so easy. Shifting like that definitely can be harmful over the long-term, because it hurts the synchros and shocks the drivetrain. You definitely don't have to do it to get good times, but you do still need to shift with lightning speed.
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11.51@117.72 - PMI
11.62@116.60 - Bandi
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