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I have a well running 01 Expy 4x4 with the 5.4 with 93k on it. I have re-geared it years ago to 4.10's due to my tire size, 285-75-16, and what a major improvement. The rpm's @ freeway speeds, (75mph) are around 2300/2400 or so. I live in Las Vegas, and in the summer time with the a/c running, this thing has no power, especially mid range around town. To make it move you really have to stick your foot in it. When it is cool outside, this thing comes to life. On the freeway, all is good.
What can i do to improve the power without going too extreme?
I got a superchips programmer and I can change the shift points, reprogram for tire and gear changes. I think I paid $300 for mine. It was worth it though as far as performance goes I think.
Fuel/timing curves. Shift firmness at part throttle and WOT. You can eliminate the torque modulation between shifts(where the computer backs off of the timing and such to reduce power for smotther shifts) as well as make adjustments for gear ratio changes and tire size changes. It also is a good scanner that will read and reset codes as well as log live data. Check out www.motorhaven.com for good prices.
CAI, Exhaust, Tuner are the top three. Headers didn't seem to do much for my truck. I am using Sniper's Special Forces and I could tell a difference in a superchips tune verses my first try with Sniper's software. I have a dozen tunes I have made and I am running with stock diesels now.
tuners are good and all, but you're gonna find by far the most helpfull thing for power AND mileage is to open up your breathing... a full exhaust, hi flow air filter/ Intake, Throttle body spacer, and a higher flowing throttle body (stock throttle bodies on our engines are CRAP). You'd be amazed at the difference you'll get from these things- good increase in power and by your setup I'm guessin' prolly at least a 2 mpg gain....
And just in case you feel like getting custom with a few things, look at parts for 2v (or is yours 3v?) lightning 5.4s... Oh yeah, look into an aftermarket ignition as well and you'll have the basics covered
Tb spacers are a waste. The stock TB is 68mm. Plenty big enough although there are some 75mm available. Also the more you open things up, the higher the powerband goes.
tuners are so overrated! you can change shift points, but they are WOT shift points. so it only changes them when your foots in it . and the shift firmness. its increases the line pressure in the lines and ive heard three to four confirmed cases of trannies pootering out. be careful what you wish for. wait three to five years for some new camshafts bud!