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Avoiding the river at the moment is an excellent call. Depending on time of day I'd probably go adjacent to/across Wanstead flats, Whipps Cross then Wood Street, onto Fulbourne Rd (B160) up into Chingford. You could go via Snaresbrook/South Woodford but the cars tend to be less careful.
If you have something that can be ridden off road you can pick up the trails from Hollow Ponds (Whipps Cross) for a traffic-free route all the way up.
Gregory
@Gregory I live in East Ham, heading to Epping Forest, typically I return via A102 then Wandsted which is bearable. Previously rode to Olympic Park, then River Lea. Only lived here for a few months, ideally I want to avoid dog walkers and racing cars.