Everyone is different of course, but consider that you've gone several hours (while sleeping) without restoring your fuel. I'd say that if yo feel like you didn't have enough fuel in the system when you finished riding, then you probably didn't. I'd eat a little more.

Plus, the type of food you ate (toast and jam) is digested pretty rapidly, and might tend to spike the blood sugar rather than have it stay at a steady level. I might mix in some more grains and good fats that take a little longer to digest--that way they stay in the system longer and provide a more steady source of fuel.

I usually have whole grain cereal of some sort, with low fat milk and pecans, but any mix of grains and fats would work.

Following the workout, most people find it beneficial to replace the glycogen they've depleted with a carbohydrate to protein mix of 4:1. Studies have demonstrated that this works best if you do it within 10 minutes to one hour or so following your workout.

There is a lot of useful information about eating for fitness that is available in books and online. One easy source I'd check out is the nutrition section of runnersworld.com.

P.S., As for cramping, it hasn't been a problemfor me on the bike, but it sometimes is on the run. I usually wait an hour or two before running. And then I take a shot or two of gatorade before I head out the door. However, I never run on an empty stomach--I *always* eat breakfast.