Here's another two-hour bike route. This one has some parts that go through a lot of traffic but none of it is particularly conflictive. The hills are near the start and end, with some nice long flat bits to practice spinning in the middle. There are some great views once you get out past Burnaby and into the valley. Yesterday Mount Baker, the big volcano in Washington State, was quite clearly looming over the Fraser Valley.
Here's the Google map of the route.
Yesterday I was still averaging over 33 kph when I got to the top of the big hill about 15 minutes from the end. Around Ottawa I used to often do rides at 33+ kph, but since coming to Vancouver I haven't been able to go that fast. It must be the hills.