I’ve been finding, generally, that ‘0’s and ‘5’s will do the trick. Sometimes though the deck doesn’t catch the right frame in which case it will be a game of trial and error. (I found ones worked sometimes when zeros didn’t.) It also depends on whether the footage was shot using a standard or advanced pull-down.
As for recapturing, my shots were off by roughly a second (+ or -).
Here’s what I believe is happening: The tapes we’re using had a pull-down applied to them withing the camera during shooting to match the rate of video- 29.97 fps. When we capture them into the Avid, we’re removing the pull-down and 6 frames are dropped per second to match the 23.98 time frame of the project. Therefore, over time all of those dropped frames add up and will throw off the time code in the project from that of the tape. (Similar to the concept of trying to match a DF sequence with an EDL that was exported as NDF; at first it will match up but after some time, the gap between the two will become larger and larger.)
Hope that helps!
Ronnie