You can make a decent route using Google Maps, select Directions and Cycling or Walking options. Go to street view to check a questionable road for shoulders. Go to satellite view to find park roads and parking lots you can cut through on your bike.
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... I have the hardest time trying to find maps for the NY bike routes on line. Maybe you will have better luck.
Speeding traffic on a back road may be driving 50 mph. On an interstate it'll be 80-90. That's three times as bad if you get hit. (Square the velocity!)