Rocker Arm Specialist
19841 Hirsch Court
Anderson, CA 96007
Tel (530) 378-1075
fax (530) 378-1177
mailto:rocker@c-zone.net
https://www.rockerarms.com/
They will take your oid rocker shaft assembly and rebuild it like new. In fact I'm not absolutely certain what I got back from them wasn't new! Certainly they replaced the shaft itself, all the bushings, springs, adjusters and nuts. Rockers were refaced and apparently plated with something copper colored. And the cost was just barely more than I would have had to pay for the parts alone.
I seem to have no trouble getting 100,000 miles out of a set of rockers, so I'd suggest you have something else going on. Do you check for oil flow occasionally ? I've seen other people's engines with the rocker shaft full of sludge. They are fed from the rear cam bearing, which has an insert that can be installed wrong (blocking the passage). Believe it or not, I bought an engine with the insert turned wrong; and didn't notice the problem until I checked for flow a year later! Of course dirty oil is a problem too.
On top of the head, in the space between #2 and #3 exhaust valves, you should see a round spot roughly 1" in diameter that is a lighter color than the remainder of the head. The head casting has a hole there that was used during the casting process to support the sand "core" that formed the water passages inside the head. After the head was cast, the factory filled the hole with aluminum and machined it flat. However, the plug can suffer dissimilar metal corrosion and start leaking coolant into the oil (friend of mine called with this problem just a few days ago, which is why I was thinking of it).
How much to remove from the head depends on which head you have, how much metal you remove when modifying the combustion chamber (required when raising the CR, IMO), how much it's had skimmed before, etc. I would definitely suggest doing most of the combustion chamber work first, and then checking the volume (also known as "CCing the head") of each chamber. This also lets you equalize them for best performance. Then after milling, go back and round any sharp corners created.
TRF sells reproductions of the original factory "Competition Preparation" manuals (written by Kas Kastner "back when") for just a few dollars. Definitely recommended reading before you start making modifications. They also carry Kas' later Triumph Preparation book, which covers in one book TR3-6, Spitfire and GT6. But it's more money and has pretty much the same information about TR3-4 heads as the earlier books do, so not as essential.