audio and video compression advice needed

[combatsimulation]

i'm trying to put together a frag montage movie for this movie contest that's going on and i've recorded some footage a sample of which can be viewed here.

http://files.filefront.com/samplerar/;6488255;;/fileinfo.html

the thing is the contest has a 30 mb max file size limit and i'm trying to get as many many frags as i can into that 30 mb.

what codecs should i encode my audio and video to get the best compression with without having to sacrafice quality?

p.s. theres no audio in this current clip but i'm most likely going to add some music to this video.

any help would be appreciated

[aedipuss]

you might try flv format, like youtube uses. the free riva encoder works fine.