Sorry about the delay...was gone for a few days. I am using an IBM machine and have the convenience of using Adobe Premiere for my video work - that makes it alot easier. As far as codecs go, I generally stick with what I know is shipped with every machine (ie - microsoft video or cinepak) There is a new sorenson video codec that is has an awesome compression algorithm and supposedly does not require the codec to be installed on the target machine...I have not checked into this (you can go to there website to learn more about sorenson)
I only use Cleaner when I am going to use the video on the web. Any other time I use software that lets me tweak the output video to my liking, trying to balance the trilogy - file size, quality, and performance by trading off each one until I find a happy medium. Sometimes it takes a bit of rendering at different levels to find the best.
Lastly, if the Quicktime answer is not an option, avi files will do fine, you just have to try and follow these tips:
1. trim the movie to smallest file size possible
2. try and make the physical size of the movie smaller
3. don't have any cpu taxing items on the same page as the video (ie - flash objects, animations, etc).
4. preload the video piece into memory
5. unload everything from memory you can as you enter the frame (use lingo to purge unneeded castmembers)
One last option for optimized playback is to utilize MIAW feature. Each movie can be called from the main program as a movie in a window. If done correctly, the viewer will not even realize that they have started or stopped another director movie, it will appear as though it drops right into the original movie. This will freeze the original movie and free up all available resources for the MIAW (in this case just the video piece).
Hope this helps,
Crispy