Go to the custom settings and make your own default template
here is how I export (avi container):
if you decide to choose another compression choose Huffyuv or don't compress at all.
After you export the high quality file take that file and compress like so:
XVID:
compress your video and your
audio OR Compress both in Zarxgui
As for import settings (importing into Vegas) that would depend on the video footage you are using.