Help with abc

Ok, I’m really a newbie with this and in need of help… Last night I tried ABC Torrent for the first time and got terrific d/l speeds in the 450-550 range. (u/l speeds of 20-50) Got a Dead show in record time. I left my machine on overnight to allow the u/l to complete. Seems that with the ports open and a cable modem it’s hard to beat.
So, what’s next. How do I expand the files and get them on my iPod?