You could make a batch file that will copy/update your folders.
General info. Have a look on the net, they're not difficult to do. All you need is notepad, and a few lines of commands, rename the file with extention .bat and voilà. You can do all sorts of things with batch programs!
Vista has a command called
Robocopy which will be perfect for your situation.
EDIT: Here I wrote this, it will do the trick:
@ECHO OFF
ROBOCOPY "C:\...(folder path to be copied)" "(destination folder/Path to your jump drive)" *.* /E /ETA /MIR
EXIT
Just replace what's in "" (leave the "" in). The *.* means it will copy any files in the source folder, the /E is to include subfolders, /ETA is just an option so that the output window will show an estimate of the time to complete the files, /MIR means it will mirror the destination folder to the source folder, that means it will also delete the files that was removed from the source file. You can erase any of those options if you don't want em. Just copy those lines in notepad, and rename with extension .bat. You can select "all file type" when you use save as, and add .bat or you can rename with .bat (if you have the view extension folder options on).