I think you should be fine leaving off the -r -z, the -r is implied when using -a, and the -z just does compression during the transfer, so it's not really necessary.
to cd to a folder with a space like "My Folder" you can type 'cd My\ Folder' or you can just let the shell completion do it for you by typing "My" and pressing the TAB key and it will complete the name for you as long as there is only one Folder or File that begins with "My".
to cd to a folder with a space like "My Folder" you can type 'cd My\ Folder' or you can just let the shell completion do it for you by typing "My" and pressing the TAB key and it will complete the name for you as long as there is only one Folder or File that begins with "My".