I don't know the ZXR250 well but I presume its like most mono-shocks (except the trusty VFR which has easy adjustment) with the two notched screw rings that adjust the spring preload up or down. Typically you have to hold one of the rings and undo the other because they act like a lock-nut. So my advice is go down to your shop and buy two C-spanners. I use two on my dirt bikes.
Then adjust the spring tension to suit, one spanner is OK for that, but then you need two to lock them together again. Also typically from what I have owned the standard setting for preload seems to be somehwere in the middle meaning the two screw rings things will have about equal amount of thread sticking out top and bottom. Me being a short arse and not too heavy, I generally have to back mine off a bit (but not right off like your pokemon) or else the ride is too firm.
The trick is to adjust it to suit your weight so the ride is just right, but remember if you stiffen up the spring you may need to stiffen up the damping adjustment too to stop it pogo-sticking as the damping has to resist the bouncing forces that the spring generates with your 85-90kg arse moving up and down on the bumps.
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