Let $A(k)$, $B(k)$, $C(k)$ be the number of moves if the game starts with $\underbrace{0\ldots0}_k$, $1\underbrace{0\ldots0}_k$, or $1\underbrace{0\ldots0}_k1$, respectively (with $k\ge1$ for the $C$ case so that we start in a legal position).
Clearly $A(0)=0$, $A(1)=1$, $B(0)=B(1)=0$ and also $C(1)=C(2)=0$.
For larger values of $n$ we have the recursions
$$ \begin{align}A(n)&=1+\max_{0\le k< n}(B(k)+B(n-k-1))\\
B(n)&=1+C(n-1)\\
C(2n+1)&=1+2C(n)\\
C(2n)&=1+C(n)+C(n-1)\\
\end{align}$$
So first we should find $C(n)$. By numerical experiments, $C(n)$ seems to grow one by one except that values of form $2^k-1$ are repeated $2^{k}+1$ times. We can cast this more precisely into the following
Lemma.
$$\tag1 C(n) =\begin{cases}0&\text{if }n\in\{1,2\},\\
\min\{n-2^{k+1},2^{k+1}-1\}&\text{if }k=\lfloor\log_2\tfrac n3\rfloor \text{ (i.e. }3\cdot 2^k\le n<3\cdot2^{k+1}\text{)}.\end{cases}$$
We can see this by induction: For $n\in\{1,2,3\}$ we check (1) immediately. For even $n=2m>3$ with $3\cdot 2^k<n<3\cdot 2^{k+1}$ we have
$$\begin{align}C(n)&=1+C(m)+C(m-1)\\&= 1+\min\{m-2^{k},2^{k}-1\}+\min\{m-1-2^{k},2^{k}-1\}\\&=\begin{cases}1+m-2^{k}+m-1-2^{k}&\text{if }m-2^{k}\le 2^{k}-1\\
1+2^{k}-1+2^{k}-1&\text{if }m-2^{k}\ge2^{k}\end{cases}
\\&=\begin{cases}n-2^{k+1}&\text{if }n-2^{k+1}\le 2^{k+1}-2\\
2^{k+1}-1&\text{if }n-2^{k+1}\ge2^{k+1}\end{cases}\end{align}$$
(note that $n-2^{k+1}=2^{k+1}-1$ can't happen) and if $n=3\cdot 2^k$ with $k\ge1$ we have
$$\begin{align}C(n)&=1+C(m)+C(m-1) \\
&= 1+\min\{3\cdot 2^{k-1}-2^{k},2^{k}-1\}+\min\{3\cdot 2^{k-1}-1-2^{k},2^{k}-1\}\\
&=1+2^{k-1}+2^{k-1}-1=2^{k}=n-2^{k+1}\end{align}$$
as needed.
And for odd $n=2m+1$ with $3\cdot2^k\le n<3\cdot2^{k+1}$ we have $3\cdot2^{k-1}\le m<3\cdot 2^k$ and hence
$$C(n)=1+2C(m)=1+2\min\{m-2^{k},2^{k}-1\}=\min\{1+2(m-2^{k}),1+2(2^{k}-1)\}=\min\{n-2^{k+1},2^{k+1}-1\}$$
also in this case. $_\square$
Now we immediately obtain
Corollary.
$$B(n)=\begin{cases}0&\text{if }n\in\{0,1\},\\
1&\text{if }n\in\{2,3\},\\
\min\{n-2^{k+1},2^{k+1}\}& \text{with }k=\lfloor\log_2\tfrac {n-1}3\rfloor\text{ if }n>3.\end{cases}$$
If $n>1$ then $\frac n3\le B(n)\le \frac n2$ with equality on the left iff $n$ is three times a power of two and equality on the right iff $n$ is a power of two.
Proof:
The formula for $B$ follows immediately from the lemma and $B(n)=1+C(n-1)$.
For $n>3$ note that $k=\lfloor\log_2\tfrac {n-1}3\rfloor$ implies $3\cdot 2^k\le n-1<3\cdot 2^{k+1}$, i.e. $n=3\cdot 2^k+r$ with $1\le r\le 3\cdot 2^k$.
Next $B(n)=n-2^{k+1} = 2^k+r$ if $r\le 2^k$ and then $\frac{n}{B(n)}=\frac{3\cdot 2^k+r}{2^k+r}$ is between $\frac{4\cdot 2^k}{2\cdot2^k}=2$ and $\frac{3\cdot 2^k}{2^k}=3$. And $B(n)=2^{k+1}$ if $2^k\le r\le 3\cdot 2^k$ and then $\frac{n}{B(n)}=\frac{3\cdot 2^k+r}{2\cdot 2^k}$ is between $\frac{3+1}{2}=2$ and $\frac{3+3}{2}=3$. This shows the inequality for $n>3$, the cases $n=2$ and $n=3$ can be checked manually. We also see from the argument that $\frac{n}{B(n)}=2$ and $\frac{n}{B(n)}=3$ occur only for $r=2^k$ and $r=3\cdot 2^k$, respectively. $_\square$
The most important aspect of the corollary is: $B(n+1)-B(n)$ is either $0$ or $1$. Therefore, when determining $a, b$ such that $a+b=n-1$ and $A(n)=1+B(a)+B(b)$ we observe that we may replace $a$ with $a+1$ (and $b$ with $b-1$) if $3\cdot 2^k\le a<4\cdot 2^k$ (and $a<n-1$) as that leaves $B(a)$ unchanged and hence cannot decrease the value of $B(a)+B(b)$. On the other hand, if $4\cdot 2^k<a\le 6\cdot 2^k$, then decreasing $a$ increases $B(a)$ and hence cannot decrease the value of $B(a)+B(b)$. If we start with an otimal pair $(a,b)$ with $a\ge b$, this procedure leads to another optimal pair where $a$ has become a power of two, $a=4\cdot 2^k$. In this process, $a$ may have become $<b$ or remained $\ge b$.
In the second case when $a\ge b$, we have that $a$ is the largest power of two $\le n-1$.
In the first case, the initial $a\ge b$ was $<6\cdot 2^k$, which means that $8\cdot 2^k<n-1<12\cdot 2^k$, so $4\cdot 2^k<b<8\cdot 2^k$. If $4\cdot 2^k<b\le 6\cdot 2^k$, we obtain $B(a)+B(b) = 2^{k+2}=B(8\cdot 2^k)\le B(8\cdot 2^k)+B(n-1-8\cdot 2^k)$ and by maximality $B(n-1-8\cdot 2^k)=0$, i.e. $n$ is slightly above a power of two and we may as well pick $a=8\cdot 2^k$. If on the other hand $6\cdot 2^k<b<8\cdot 2^k$, we may swap $a$ and $b$ and repeat the above procedure, this time at most increasing $a$ so that we end up in the second case again.
In summary, we may assume wlog. that $a$ is the largest power of two $\le n-1$ and thus have proved
Theorem. For $n=2^k+r+1$ with $0\le r<2^k$, we have
$$ A(n)=1+B(2^k)+B(r)=1+2^{k-1}+B(r). _\square$$
If $r>1$ in the theorem and we write it as $c\cdot 2^m$ with $3\le c<6$, then $B(r)=(c-2)2^m$ if $3\le c\le 4$ and $B(r)=2\cdot 2^m$ if $4\le c<6$.
From $2^k>r$ we have $m\le k-2$ in the first case and $m\le k-3$ in the second case.
So in the first case we find $$\frac{n-1}{A(n)-1}=\frac{2^k+c2^m}{2^{k-1}+(c-2)2^m}\le\frac{2^k+3\cdot 2^{m}}{2^{k-1}+2^{m}}\le \frac{2^k+3\cdot2^{k-2}}{2^{k-1}+2^{k-2}}=\frac 73.$$
And in the second case we find
$$ \frac{n-1}{A(n)-1}=\frac{2^k+c2^m}{2^{k-1}+2^{m+1}}\le \frac{2^k+6\cdot 2^m}{2^{k-1}+2\cdot 2^{m}}\le\frac{2^k+3\cdot 2^{k-2}}{2^{k-1}+2^{k-2}}=\frac{7}{3}$$
as well (a slight improvement over a more straightforward estimate giving $\frac{n}{A(n)}\le \frac{12}5$).