Backups are done to a FTP server. In the GUI, go under admin/autobackup. Should be self explanatory from there. I believe the FTP server has to be local to the LAN interface of the Contivity, or reachable via a control tunnel. You can't back up to a FTP server on the public network.
Restores are done by booting to recovery mode, which on the diskless units is done by pressing the recessed switch on the back of the unit. I don't remember the exact sequence, but when it works, you are presented with a basic web page that gives you the ability to restore from your FTP backup.
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