The quick answer is to use, in MPLAB:
Project -> Build All (or use the "Build All" icon on the menu bar)
(You can also use Project -> Make or the "Make" menu bar icon. This only recompiles files that have changed since your last compile, so it's faster.)
Then start the IFI_Loader program.
In IFI_Loader browse to your project directory and click on the .hex file (not the one labeled "default").
Prepare the FRC (power-up, push the Prog button)
Click on Download in IFI_Loader.
Also take a look at the IFI documentation
http://www.ifirobotics.com/docs/rc-r...01-31-2005.pdf
page 14 has "How to load a Program"