how do I choose the right ESC and brushless motor? I want to have an esc that will not overheat and I also want a motor that will provide more than enough power to make my glider climb with some extra weight on it.

my glider is 77" and it has about 20oz worth of equipment (this includes 3000mah lipo)

How do I choose the right prop for the motor/esc combination. Is there a chart somewhere like the glow motors have to choose the right prop?