That was a riddle by the way. So later on when you find out how to really update your bios, you will look back on this and say 'Oh, so thats what he meant - wow that KnoXville is one clever dude.
What he said. You'll have to make a DOS boot disk, generally speaking, put the contents of their BIOS zip file on it, and run the flash program after boot.
Oh, and when they say "don't turn off your computer yadda yadda yadda" while this is going on....they mean it.