I made this with Hyper Cam and Stoik Video Pack. It took me a while to tweak but it doesn't look bad. I went with Stephen Wilkies idea for showing your framerate before you takeoff. This might just work for the VTOC and it's all freeware. No promises though.

For starters you will need 2 programs both of which are freeware.

Hyper Cam - Video screen capture
Video Pak - Compression software

Download HyperCam

Download Video Pak

Most important tip for Hypercam:
-Set your computer to 8-16 bit color mode.
-Resize your AFP to window mode.
-Set your capture compression to 85%. Then adjust downward 1% at a time until it allows your to capture.
-Set your framerate to 30 FPS. Then adjust downward 1% at a time until it allows your to capture.
-Set your video compressor to Full Frames (Uncompressed)
-Record audio in 8 Bit 22050 Samples.
-Other then that use all default settings.

Most important tip for Video Pak:
-Output in .WMV
-Select viewable for 784K-1.544 connections.
-Set custom parameters Stereo-8Bit-22050

Do this and you will get end result like my vid above. It took me about 300 trials and errors to get the numbers exact.

Here is a screenshot of the 2 programs.