6 years after the original question, for anyone who finds this in a search.
I've tried a whole bunch of different times for going from a solo cup, to an intermediate pot, or to the final pot. What I've learned is this...
It depends on how the plant is doing in the solo cup. Like everything we do here, 1 answer is seldom the only answer. One answer might be right, but it also might not be the only right answer. It depends on conditions, strain, health and strength of the plant etc.
Whenever you are transplanting from the solo cup, it is a balancing act of time. The goal is to find the "sweet spot".
Transplant too late, and the plant is root bound = stunted growth, stress, not ideal for the plants health.
Too early, and the root structure won't be strong enough to make it through the transplant process intact, without damage, or without an excess of stress. If roots are damaged the plant will have ti waste time and energy repairing the damage that was done, and will also have more difficulty getting what it needs for moisture in it's new, larger home, requiring more careful watering practices (it could be easier to drown her depending on the soil, and she could potentially have difficulty reaching water that isnt right at its base).
Personally, I have seen less issues when I wait LONGER to transplant. Letting the plant get 25% root bound is a small price to pay for being sure the root structure can survive 100% intact through the transplant process.
That slight excess of time has never hurt the explosive growth I see from the plants once they land in their new home.
So in my opinion...
1. Wait until the plant has had what you would consider successful and impressive growth in the solo cup.
2. Once it is doing really well (a sign that its roots are strong and healthy) and its leaves have slightly outreached the edge of the cup, you are in the "sweet spot" window.
3. Once in the "sweet spot" window, I look for a few things. Roots poking out the bottom are a good sign, but not the only one (as this can happen days or a week before you are in the sweet spot). I mostly look for that positive and impressive growth to start to slow slightly.
4. Once I decide it's almost time, I set a day. Say 3 days from the time I realize I'm in the window and fast healthy growth has slightly plateaued. At that point I give it a good watering, and wait 1-2 days depending on moisture and the water retention of your soil.
After the soil has dried enough to easily break the plant free, I transplant.
Hopefully someone else sees this and can add some info that either supports or diverges from my own experience. The best way to learn and get better at what we are doing here is to unemotionally share what we learn without tying the methods or the outcomes to our egos.