shawnee32:'expert' advice at present does not seem to favour 'capping so still uncertain of best way forward
I thinks it's really really easy to give advice here. Opt out now to Scottish Power Online Energy (no standing charge if you prefer). That's got absolutely no tie-ins. Then take stock. The market is in flux just now and it's a bad time to tie-in.
Regarding whether "capping" is good or bad, in theory "capped" prices can go down (but not up), though I've never seen small print which defines the circumstances that a capped price will go down. On the other hand "fixed" prices won't change.
If you still think you might want to "fix" or "cap", and personally I think de-risking the winter bill period is worthwhile, ask your SP adviser why you are not being offered Online Saver 6. It's a competitive "hidden online" tariff they have to attract new customers, but if you want it, insist.