all right, guys i'll spoonfeed once...


install a program called utorrent. you will probably need help configuring, so go here to get started.
install a program called peerblock. it blocks known bad actors in the p2p world. not bombproof, but it weeds out obvious problem IPs.

google 'cycling torrents' and go to the first site in the results. sign up first, then log in.

you're welcome.