Thanks all:
As far as I know, the ignition is fine - it's got a new distributor cap and arm, and I think the leads and stuff are fine too. It runs fine.
The throttle cable seems to be fine too; the butterfly valve action looks smooth and relates well to what my foot does... but I'll put some WD40 in anyway - thanks!
The inside of the throttle body looks OK, but is there something specific I should clean, like the injector? By stepper motor, is that something to do with the idle switch thing? There's a button that the throttle mechanism rests on at idle and comes off when I press the pedal, but I don't know whether it's just a switch or it actually pushes the thing to increase the idle speed when it's cold.
The gearstick does move forwards and backwards as torque starts and stops going through the transmission, but that's normal with high mileage, isn't it? The car actually jerks forward when I just touch the gas pedal, as if I've stamped it about an inch down rather than just touched it.