USB 2.0 hard drives should get you something in the 25-30 MB/s range for sequential writes - I'm not really familiar with flash but I'd think you'd get similar results.
Could you be more specific about what happens/why you can't enable write caching? Are you logged in as an administrator?
How are you measuring the transfer rate? If it's showing up as a drive letter you can use a simple free benchmarking tool like Crystal Disk Mark to measure the performance for different types of operations. One thing I've found is that a lot of mid-range storage devices that advertise great speeds may have the advertised sequential write rate, but have fairly poor random I/O performance.
I'm not really measuring the transfer rate, I'm just observing what the transfer speed is in the 'copying files' window. This is on win 7 64 btw.
When I tried to enable write-caching I went into the stick's properties then went to 'Hardware', clicked on the device I wanted in the list and hit 'properties', then went under 'policies'. When I had the removal policy set to default (ie. Quick removal) it would transfer files at around 4-5 MB/s (both onto and off the drive). If I hit 'better performance' I can tick the box for 'enable write-caching', but once I hit OK it tells me I can't enable write-caching for the device. Now this is where things get weird: if I still have the removal policy set to 'better performance' then copy files onto the drive, it'll start out at 100MB/s then gradually slow down all the way to 4MB/s over the course of 5 minutes or so.
This is what is frustrating me. The drive is clearly capable of faster speeds, but for whatever reason it won't maintain such speeds. I can actually take advantage of this: instead of transferring a big load of data (like 7GB odd) it's actually faster to transfer one file at a time because of the 'speed boost' at the start of each transfer. I swear I'm not making this up.
I hope I've explained that clearly enough, because it is very strange behaviour. I'm a total layman with techy things so you have to bear with me here.
EDIT: Just a note that the '100MB/s' figure is conservative, I've seen it stated at 128MB/s at its highest.
EDIT2: Meant to add this is a 3.0 port not a 2.0, my mistake