Yep I used a 30L Alpkit back and it was uncomfy but i have got a better bag for the next one now 🙂
I ziptied my waterproof jacket under me seat cos there was not room left in my bag 🙁
You DEFO need a mat, I used a Alpkit Wee (the half size one) and i am 6'4" and it was fine for me and packs up small. (don't go with out a mat or you will freeze.
The is what i took with me :
Bike (not in the rucksack),
Helmet (cycling cloths for day 1)
Spare innertubes,
Spare bits of chain,
Bike tools,
Bike lock,
Map,
Food (Tea, Supper, and Breakfast),
Stove + Gas,
Pan,
Knife, fork, Spoon,
Bivi Bag,
Sleeping bag,
Sleeping mat,
Fresh cycling (for the day after),
Evening Cloths (light weight stuff),
Phone(s),
Money,
Hydration pack blader.
Water bottle and bottle cage on bike for extra water.
Hope this helps 🙂