get an account, and once you get an account. at the top right corner of the page, there is a link that says band administration. click on that link and there will be your account there, click on your account and a new page will come up. on that page, there will be a bunch o fthings you can do. click on the link that says "add new songs" and if you have your file on the computer(whihc has to be mp3 BTW) a new page will come up and click on the link that says robust upload(you upload from your computer) and search for your file on your computer.
if your file is not an MP3, go onto downloads.com and download a eav. to mp3 encoder. this will enable to t urn your wav. file into an mp3 file. once it's an mp3, do the instructions above.