British cycling star David Millar was in a pretty dark place in the summer of 2004.
Instead of competing for his nation at the Olympics in Athens, Millar was hiding out, depressed, disgraced and drunk.
Kicked out of his sport for two years for using performance-enhancing drugs, few expected the talented but sensitive Scot to ever return.
He said he had fallen out of love with cycling. The feeling seemed mutual.
Fast forward almost four years and Millar is back, older, wiser and almost as quick.
He is also the first Brit to be appointed to the World Anti-Doping Agencyís Athlete Committee - an appointment sponsored by the British anti-doping agency UK Sport and backed by the International Cycling Union.
Itís Millar time all over again and his comeback has been a textbook case of how to rehabilitate a battered reputation: say sorry (a lot), tell the truth (leaving nothing out), serve your time (without complaint), start competing again (this time clean) and throw yourself into good works (especially preaching the anti-doping message).
This is a textbook that Dwain Chambers would be well advised to borrow, learn by heart and put in practice.
Iíll try not to add too much to the European Unionís ďopinion on Dwain ChambersĒ mountain Ė it must be visible from space by now Ė so Iíll be brief.
Dwain, waving a ďjust say noĒ T-shirt about and telling everybody how your steroid shame ruined your life just isnít going to cut it with those nasty spoil-sports who run international athletics. It also isnít going to change any minds at the British Olympic Association.
These guys want genuine, bawl-your-eyes-out contrition, a list of names and the inside scoop on when best to send the testers around (as you well know, nobody really fails a normal drugs test these days - the bad guys are either trapped in a lie by the Feds or shopped by a jealous rival).
To be honest, even all of that might not be enough to satisfy everybody. But it canít hurt and if youíre really serious about helping to clean up the sport that you dirtied youíll give it a go.
So pick up the phone, Dwain, and give UK Sportís anti-doping department a call.
It worked for Millar (professionally and personally) and it might even tempt those promoters to give you a lane or two this summer. They must be desperate to get European athletics' most box office-friendly name in their programmes again, they just need an excuse.