Pro tip get the old cap complete outta your way, leave the rotor on. put engine on #1 tdc compression stroke. Mark which cylinder the rotor is pointing to.
Loosen hold down and slide it away from dist. You can turn the dist body all you want, spray a little light penetrate oil at the seam of the dist and intake turn the body a few times, this helps wash any oil scum build up away. Start to lift the dist body slowly, as you do you'll see the rotor turn, at @ 1/2" the drive tang will come out the slot on the oil pump and little bit after that the gears will disengage. Mark where the rotor is pointing at this time, this where you want your pointing when you begin to install the new dist. As it slides in the rotor should turn back to original spot you marked before you loosened the hold down. Some times the oil pump drive tang won't slot in right away, a little wiggling of the dist body and rotor, with out loosing the gear mesh, will get to go. Make sure the dist body is fully seated, rotor is pointing where you marked it, and put the hold down back snug but not tight. When ready to time you need to disconnect the timing connector, Spec is 0° I like 2-4°, but if the knock sensor circuit malfunctioning 0° is best. tighen the hold down plug timing bypass back in. Good to go