FLashing to new tic tac bios

Is there a how to or a tutorial on how to flash to this specific bios, or any thread on the forums telling you how to flash a bios? I cant seem to find it, I would really like to know the right way of doing it because I dont want to screw anything up, I rmemeber the old saying, if you dont know what you're doing, dont do it, but i wanna learn , so tia.

You can get Tic Tac's Bios here

use abit flashmenu...it's easy. a lot of people use the bootdisk method but i've found flashmenu works well....

Key rule with NF2 motherboards when flashing...NEVER flash your BIOS when overclocked...always set the CPu back to default settings...in the BIOS...not through a windows program...