I'll put in my two cents worth on question #1. During the ride, you need mostly carbs, with a little protein if it's longer than a couple hours, and a little fat if it's really long. After the ride, you need something with a 4:1 carb/protein ratio ASAP, preferably within the first 30 minutes (even if you plan on eating a real meal as soon as you get home). This will help your muscles recover, and you won't be as sore/tired the next day as if you hadn't had a recovery drink/meal right away. There are commercial drinks, or choc milk, or a peanut butter sandwich, for example.

I think just riding is going to take care of your butt and thighs!!

Nanci