hey iestyn!
i'll give these a shot, but i could be wrong!
i think the first question involves that "Main Interpretation" panel. you rendered it out of Maya at 24fps. when you import it into AE, AE has to know what that default frame rate is, so it can play it properly and allow you to work with it properly. That's what the Interpretation Panel is all about. (to open it, select the footage in the bin, then either 1- right click it and select "Interpret Footage", 2 - press CTRL F, or 3 - select "Interpret Footage" under the File pulldown menu.)
in this panel is where you tell AE what the frame rate is of the footage. if the default one it chose isn't right, enter the correct frame rate. this is also where you tell AE what to do with the alpha channel (if the footage has one), how to interpret the pixels (square, non-square, anamorphic, etc), and what to do with pulldown and fields.
For example, if you rendered out of Maya at 24fps, but AE interpreted the footage as 30fps or 25fps, and then you set the composition frame rate (in the "Composition Settings" panel you mentioned) to 24, it's not gonna look right. Once you have it set right in the interpretation panel, when you drag the footage to the little "make new composition" button at the bottom of the Bin panel, it'll make a composition automatically with all the correct settings for you to work with the footage.
if that (Interpretation) turns out not to be the problem, i'd be surprised.
then, once you have all that right, shifting your audio around will be easy. Under the File pulldown menu, select "Project Settings" and change it to "frames". all this does is change the display of your footage timecode in the timeline panel. once it's set to frames, just go to frame 530 and make your audio file start there. either drag it, or, with the audio layer selected and the time slider at frame 530, hit the " [ " button. it'll snap there.
okay, hope that helps!