Some of your answers:
“Then do I set a little motion blur compensation in twixtor or should I us RSMB instead.”
If you are in a rush, do it with Twixtor, will save some time
“I get confused partly because the newer versions of the plugins have changed the workflow for some of the tutorials on this subject on creative cow (Twixtor does not have and frame output setting anymore for instance).”
That’s because we simply conform to AE comp settings (before you had to retype the same value)
“I am currently rendering to a 24p .avi file using the adjustment layer method”
Safer with a solid then an adjustment layer in AE7 (new AE bug). Make sure it works.
That said if all you need to do is to change the frame rate (from 29.97 lower field to 24 P):
Load the Premiere project in AE, change the comp settings to 24 (or probably 23.978). Then on the top layer apply Twixtor with the proper settings. Copy the effect. Select all layers, paste the effect. Render at 24 (or is it 23.978) and go have a couple of beers. 🙂
Pierre