I've never actually done those measurements on myself....but from those sizing recommendations, I'd say that you wouldn't want to go any bigger than the 54 on the Mercier; and that the 56 on the Windsor would be the ticket.

I'd like to see someone else chime in on this, though- as I'm pretty much a noob myself. I know what works for me, but I wouldn't want to steer someone else wrong.

I *think* the only difference between the 2200 and 2300 is just, as you say, the 2300 may be a little newer [Which doesn't mean much- as they are both pretty ancient by current standards...] - as from what I gather, Shimano tends to upgrade the numbers of the older models when newer stuff comes out, even if there is no change in the component- and I believe that they are both identical...except for one saying 2200 and the other 2300. I did a quick Google search on it- and as far as I can see, there is no difference. So pick which bike you like better.