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iv changed my spark plugs to try and cure the problem but the car still doesnt idel smooth. any help would be greatfull 
Just to be clear, they all seem to be horrifically lumpy at idle. Really lunpy, almost like they are missing.
I recently remapped mine with RSTuner and with a raised idle, it is so much smoother.
Jj
Idle is rough on almost all of them, however, I cleaned my throttle body, and TDC sensor and changed sparks Cleaning TDC and throttle body is free and easy to do so a good place to start!
This helped alot. However, I've recently started running it on "premium" 97 unleaded and this has helped massively! I think they're designed to run on that kinda fuel anyway. Worth a try.
Mine actually has a sticker inside the cap stating use of 98ron