Try these instructions. These are the ones several of us have used to successfully complete the job. To answer your question, there is a mark on the cam sprocket that needs to be lined up with a mark on the front of the head casting at the same time the crank pully mark is aligned with the "0" timing mark on the front of the engine block. Once you have these lined up, you are at TDC on the compression stroke.

After you have the cam sprocket off, it'll only go back on the cam one way, so as long as you don't let the timing chain move on the sprocket, you'll get everything lined up pretty easy when you're ready to put it back together...

HTH

Edit: One more thing, to turn the cam/crank, you need to use a 32 or 34mm (I can't remember which) socket on the crank bolt. If you turn the crank, the timing chain will turn the cam.