Please note this is for guidance only. I am not liable for anyone that uses this method and it then fails, breaks or damages anything :P
This shows the end result, quite easy really.
This shows the old metro extention piece missing the rack end off the UJ.
The next two pics help to show how to do it
OK, The UJ is pressed together.
#There are some bronze colour caps which shown with green arrow need removing. I used a plunt punch and hammer.
#Once the bronze bits are protruding enough to get a grip, clamp in a vice gently and pull the the rest away from it leaving the bronze cap in the vice. Repeat for the other side.
#NOTE: the black rubber bits are important so take care not to loose them :P. Once both bronze bits are off, wiggle both bits until they separate, it is a little fidderly but not too bad.
#Once the old 200 rack clamp is off put the metro one in its place making sure the black rubbers are in place FIRST. Then push the bronze bit back through the wholes with fingers and place in vice.
#ENSURE IT IS EVEN WHEN DOING UP THE VICE & PRESSING THEM BACK IN. You can do one at a time if easier.
Hopefully that helps to explain but I will do a video over the weekend and post it up on here which should help more.