I have two versions going for each cam. Both are at 30fps. For my website I am creating a .flv file at 576x324 so that it will load fast via a flash video player embedded in the site. I create a second video from another computer that is 1280x720 in .mp4. I put this up to a public folder for the media. I can also grab that file for custom video like the one I just shared. My settings for the original are 1280x720, 30fps with a bitrate of 24000 in .mp4 format. The originals really come out quite nice, but I like to play with them. I do think a second rendering at a slightly different frame rate creates a smoother image. That is why I will take a 20 second video at 30fps and stretch it to 30 seconds. That is the basic concept of what I did with the video I just shared. I'll put the original up to Vimeo right now and share it so you can see the difference. The original is actually good quality as well.
Greg