Two years ago my commute was to Technology Drive off 2nd Ave, from McCandless. By bike, it was a tossup for me whether to take Perry and Perrysville, which is more direct but hilly, or Babcock into Millvale, which added about 2 miles.
Downtown from Millvale, I usually went via river trail, 9SB, 7Av, Wm Penn/Cherry Way, 4Av, Grant, Jail Trail. On Downtown streets I usually took the lane at every opportunity, and adhered to traffic rules mmmmost of the time.
Downtown from the direct route, I usually came across 6SB, wiggled somehow over to 4Av (varied with construction), and then as above.
Afternoons, I just dealt with Grant Street, taking the lane. I figure that anyone caring to go faster than me is also breaking the speed limit, so too bad for them. Except for the rise from Jail Trail to 3Av, it's mainly flat. Getting a red here and there was simply an opportunity to catch my breath. Otherwise my problem with traffic was me having to wait for them.