Does anyone know what are the correct buttons to push and variales to set when exporting an MPEG-2?

I have already converted my old movies (24fps to 23.976 and 30fps to 29.97) and saved them as INDEO or Huffy (can't remember). The screen resolutions are 640x360 and 640x480 (and I know how to keep aspect ratio by clicking it thats not the problem).

I want to imprort these MPEG's into DVD Workshop but when I go to select a chapter, it sets the thumnail like 10 seconds head of my current spot. So I fast foward to a certain point and want to set that current chapters thubnail to this current point, and it sets that picture to another 10 seconds down the line. This problem doesn't always happen. After I've saved a 60 or 30 minute movies about 4-6 times (taking about 2-4 hours each time) I eventually get it.

But I want to be sure and get it on the first try. What settings do I need to make it? I used the wizard and it always does the above. So I decided on setting the settings on manual and after 4-6 times I get it down.

What are the default settings for MPEG-2 (4000 bits) Export so it will work in DVD Workshop?

Thanks,