Vancouver Riding Routes

I am visiting Vancouver next weekend and need to get a long 100km ride in.  I am really nervous about riding over there.  Any suggestions.  i am racing in the Subaru Vancouver 1/2 Iron in July so I thought about riding that route but was wondering how busy the road will be.  Oh I am staying down by GM Place if that helps and if anyone wants to ride with me that would be great but be warned I am not to speedy.  Please help a very nervous Vancouver Island girl and I will help you when you are racing here.