This is my method.
Start cold.
Set temp to 230C or about for ABS.
As the temp passes 170C apply upwards pressure on the filament. Usually pulling gently on the filament with one hand and gently turning the gear with the other.
Somewhere between 170C and 200C the ABS will let go of the extruder and come out cleanly. If done right you will see a short smooth section on the end.
Now feed in your PLA and push out a small amount to clear the nozzle.
Adjust temp down and you should be good to go.
Note: This works for J-head an EckerTech heads. Haven't tried any others yet.
Komb'
Glankonian Protoforms