Ok, I've driven a stick for (ahem) 33 years...what the hell is double-clutching?
There's two basic ways to stop...if you're coming to slowed traffic, downshift-there's no sense hitting the brakes from 100 yards off if traffic is going to start up again. Learn to gauge the traffic speed and flow.
Second, way, clutch in, neutral, brake, clutch out.
Watch your RPM's for shifting, not your speed. 45 in 5th??? Hell, boy, I can do 70 in 3rd!!
Downshifting can be smooth as silk if you know where to do it at-usually a slightly lower speed than the gear goes for. Downshifting to second when doing 45 would not be good...slowing down in 3rd or 4th to about 25, then downshifting, much better.
Practice, practice, practice. Find an empty lot, max your RPM's for the gears, find out what they do.
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Don't blame me. I didn't vote for either of'em.
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