Ubuntu is fine. Please note that nowadays all major distributions will recommend the 64 bit versions but make sure you download the 32 bit one, otherwise there are some additional steps to do.

Also, Ubuntu and many others will allow you to run directly from the CD, without touching your PC's hard drive. This is called the "live CD", "live distribution" or one of many other variants on the same theme. All juiceme's steps will work on the live CD but keep in mind that, because it does not touch the hard drive, any changes you make (such as installing the flasher) will be non-persistent and if you want to do it again, you will have to start from step 1.