Yeah after using the new cache to cache feature there is really no need to use apps2sd for the normal user. I am running xtrrom 4.2 and with the 20 or so apps that I frequently use, I still have 126m or 78% of internal storage free.
Before flashing a custom ROM I would recommend downloading Titanium Backup Pro (buy the full version, it will save you some MAJOR headaches). With it you can back up all of your apps, along with their settings, as well as your system settings (if going from Sense to Sense in ROMs, didn't have good luck restoring system settings in non-sense based ROMs). The reason you want the full version is that when you've wiped and flashed your phone with a shiny new ROM and you've downloaded Titanium again from the market, you'll be able to restore everything you want with one click. With the non-paid version you have to restore each app/system file individually and if you've got a lot of apps, that can take quite a while (I did it once... and only once). I also can't speak highly enough of xtrSense... I haven't flashed 4.2 yet, I'm still running 4.1 but cache2cache is amazing... frees up so much memory it makes a2sd practically obsolete. Welcome to the root community and happy flashing!
Too add to what greenmunky said, I highly recommend doing the Titanium Backup bit, it makes 'moving in' to a new ROM much easier. Before flashing a new ROM you should also make a nand backup of your phone. This gives you a failsafe in the event that the new ROM doesn't flash correctly (very rare) or that you find that you just don't like it. If either of those things happens you can just do a nand restore and be back to where you were.
I also use the free app AppBrain to keep a list of what programs are on my phone. It doesn't save your data like Titanium does, but it's another way to help you get back all the apps you have (I believe this only works with Market apps).
And to answer your question, from starting with doing all the backups to getting the ROM pretty much customized to fit me, it takes me about an hour. The actual flashing of the ROM just takes a few minutes. You should probably count on using up most of two hours on your first one, just because you haven't had as much practice as I have.
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