Over the past few months I have been helping people via Facebook, either my personal page or through the official Arduitape page, to update their firmware using the Arduino IDE and it became painfully apparent that I needed top update the instructions so that they are relevant to the latests IDE and firmware. Thanks to Covid-19 I have time on my hands and have up[dated the PDF so if you would like to read it and give me feedback I would be most appreciative. The instructions are for Windows and the PDF can be downloaded from here.