Looking for advice: data transfer
Either format will work with R and Python, though you'll need a library for MS Access, which is the least common option. If any of these formats is the native format of the data, I'd go for that, which will avoid weird transformation artefacts. If neither of the formats is, I'd choose CSV, which would allow me to use a text editor if needed. However, if one of the columns contains user generated texts, it might be worth the trouble to choose Excel, that would limit the chance that the export would get botched.

It is way easier to get your hands on a CD-reader. Your data doesn't sound that impressively large that it warrants using tape.