Okay so I used to play quake 4 but basicly only tdm.
I have started to play quake 3 in the last week and I absolutely love it, now I understand why people say quake4 sucks.
But now to the point.

But atm It's really hard to get some decent duels, because of my skill in q3 and especially duel.
My aim is good, 30-40% lg consistently, 40-50% rail etc, so I don't really worry about that.

I know the basics like timing, predict enemy's but still,
but there are so many do's and not-do's that I don't know about duel, I always make mistakes etc.
I really want to practice in q3 to get better, but my question is how?
Some say, look at your demo's and look at your faults but it's hard to do if I don't know what I did wrong.

Like I always get raped from the spawns, but how can I avoid it, when I'm not in control how on earth do I get back in the game against a better player etc?

Is there like a guide about duel, any specific things I can do to train more effeciently? Any help on this is really welcome