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