Video settings for 56k and Bband

I’ve got a 119mb .avi file that I want to compress to a flv file.

I’ve only got the Riva FLV Encoder which doesn’t have preset settings, so I have to set the movie size, bitrate, framerate, audio bitrate and sampling rate myself.

The movie is a 33 sec clip of mountain bikers so is high motion and it has a backing track.

Can anybody suggest some settings for me to get the best performance as I’m new to this whole flv video thing.

Many thanks in advance for your help

Mark