It's actually Fedex to Canada as I've had two shipments already this year from them. Also you can expect it to be a minimum of $60US for freight and insurance. Pretty sure that's a bit of a cash grab, but you have no choice in the matter. The best you can do is call your account manager and ask them to hold your item and combine shipping with other items you win in the future. I've never done that but I'm pretty sure it's an option. That will at least split the exorbitant shipping cost amongst multiple items.
I'm not sure what the written instructions are for shipping, unless it is to elect which method of shipping you would like. They will ship USPS for you if you sign a waiver absolving them of any responsibility if the shipment does not make it. Otherwise you just need to pay the bill and they will Fedex your item to you. You can expect to get a Fedex bill shortly thereafter for all duties and fees on your shipment. Mine run around 10% or so of the total bill typically.
Hope that helps,