plan to recable the road bike (rose xeon), it has internal cables and I’ve not had the pleasure before.

Any tips? is it as obvious as pull cables out feed new cables in?

NOOOOO.

Do not pull out the old ones without attaching either the new ones or something else to act as a draw cord!!!

that’s assuming your replacing inners and outers.

Don’t pull anything out till you have a draw wire attached.

If you are leaving the outers then its a doddle.

If you are leaving the outers then its a doddle.

That rather depends on whether or not they are full/continuous outers.

I have outers in the set but wasn’t planning on doing it unless I get a strong opinion I should, main reason for replacing is frayed cable at mechs, shifting feels fine, but then again I might have just got used to it over the 3 years.

What do you mean by draw wire – if you are feeding through there isn’t spare diameter to attach anything to the cable is there?

and don’t know if they are full outers inside the frame.

I was assuming you were changing inners and outers, hence the draw wire. I did my Defy recently and both the outers in the down tube are with the frame grommet a single piece. It seemed far easier to take the whole thing out while pulling a draw wire through rather than feed new inners through in place