I have to agree, it sounds like you over did it. Drink lots of water, massage, eat protein after a ride, to help counter the effects.

The pain in your hips may be caused by tight glute muscles brought on by too much effort that you were not prepared for. I suffer from recurring bursitis-like pain from my glutes pulling on the hip joint (somehow - I'm not an anatomy expert, just repeating what a chiropractor told me). It can be caused by overwork on the bike (too heavy a gear), or, worse, from doing so, and then following that with a long downhill with no pedalling (much more likely on the mountain bike) - staying in the crouched and ready but no moving position is a sure way to get the muscles to tighten and not want to give up!!!

I suspect if it was a fit problem, the pain would happen much earlier in the ride, but I'm not a fitting pro either.

I hope you get it resolved soon so you can get out there and ride. Lots.

Hugs and butterflies,
~T~