What screen rate should I be capturing to make a good clear video CD?

For PAL, use 352x288, 25FPS.
For NTSC, use 352x240, 29.97 FPS.
Probably no point in capturing at a higher rate if you're going for VCD.
It's all in the FAQ at the top of the list.

Thanks alot for your help.....

most capture programs set everything for you.,