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@Cpt._Howdy
You could try setting yourself some rules / boundaries for your urban riding. For example, in London, I only have one rule, and that is - no cycling on roads that accommodate trucks and buses. You might think that's crazy and it'll take forever to get anywhere - it doesn't though. You just need to learn routes that are a bit more intricate, but you save some time on waiting on traffic lights (small roads have less). I had my commute down to 35 minutes, from Hackney Downs to South Ken (> 8 miles).