10K/30k/5K (front/center/rear) for mainly racing is what was recommended to me by a CEN representative. That is what I'm going to use as a starting point.

To remove the grease, try carburetor cleaner from Walmart or a auto parts store like Autozone. There are different kinds, so make sure you check them and get one that doesn't attack plastic. Carb cleaner is great, since it's cheap (much cheaper than nitro spray you get at the LHS) and it works better too.