What does Flash do when knocked down? If you've got a great idea let me know before GBS tomorrow.
Against non venom Bane everything you normally do. Against venom he cuts your choices down like anyone else, but here are your options.
1. MB Charge use this if they are just rampaging without thinking about timing it will blow up his armor.
2. MB dodge lets you confirm the MB to not waste meter. You can react if the dodge is successful or not and even when it is not you can still MB to be make block.
3. LKc Backdash covers all the variants on Bane's rushdown even when cornered. Can be snuffed out by patience and punish.
4. Sonic Pound works against throw and escapes overhead punch, still gets hit by uppercut.
5. Wait and react. The toughest choice obviously, but the most tried and true thing to do in every fighting game. 15frames is an acceptable amount of time to see the difference between a throw and an overhead. His uppercut is a non option because you will block it. Go to training mode and practice it out of the heat of a match till you CAN start doing it in match.
All that being said it is a very honest matchup in my oppinion. Could swing either way with player skill very fast. Hope this helps. I do not play against Banes often but I training moded and recorded lots of random sequences to prepare for bane before Final Round.