Please Help Me, I am going to flash my bios.

I have a Tyan Trinity-KT, kt-133-a, s-2390. Motherboard. I want to flash my bios. The website is not 100% helpful on how to do it, (http://tyan.com/support/html/b_s2390.html). Can someone walk me through a step by step guide on how to flash it? Please dont refer me to the TYAN website on how to flash my bios because I already read it. The reason I want to do this is because I have nothing to lose and want to gain some more experience under my belt. Also I should have a little bit of increase in performance, and I have a CPU which cannot run at its full speed becasue the bios has not been updated. -Thanks!