Upload tips for Vimeo?

I'm going to start uploading some test vids to Vimeo soon, so some of you might be able to look at the 50 minute documentary I'm working on at some point. I chose Vimeo because you can upload AVI's directly. When I encode to Quicktime or flv my vids start to look bad.

IF you have any tips for maintaining great quality please let me know. I can't afford to lose any, especially soundwise. I know Vimeo have tutorials but a lot of people seem to disagree with their advice.

Okey...

- What settings do I need to ensure the best quality?
- What frame rate is best
- Are there any other vid sites better than Vimeo?
- How do I keep the sound good.

Sorry for the boring question and thx.
 
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