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Raising your idle to 3k will make for a very easy U-turn. To be honest I think it's just practice practice practice. I personally put a lot of weight on the outside peg, roll on the throttle til my gut tells me "I'm there," while turning my head and upper torso. I don't go wide ever.
As far as letting the driver behind you know beforehand I'd guess holding your arm out to signal would help them pay closer attention.
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