Hi thefearsomefearful,
There's no sort of guide for GroovyMAME yet, unfortunately. It's still evolving so we haven't done any serious documentation. However, every single option has been explained in detail during this time, so the information is there buried in the main threads in this forum.
Anyway, if you just intend to get rid of tearing and sound stuttering by now, just enable -syncrefresh and -soundsync options in mame.ini. That should be enough.
If you plan to do any further use of GroovyMAME, be aware you won't be able to use custom modelines through the composite output, you'd need a RGB connection such as a SCART for that.