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The C&O was absolutely made for steady state. File tread gravel tires are golden for that. Pick it up at the boathouse underneath the key bridge and go.
I haven't lived there for 10 years but Macarthur used to be fine during busy times. I used to ride it +/- 4 evenings a week +/- 7 months a year. Macarthur gets less crazy past the Goldsboro rotary, and less crazy again past the one lane bridge at Cabin John. Coming from DC, I'd go Capital Crescent out to Macarthur if riding solo.
You'll get some of the standard vitriol from people who are pissed to be stuck in traffic, many of whom will yell at you to use the f-ing bike path. I would recommend against using the bike path out/westbound on Macarthur. It's on the south side of the road, so cars driving out/westbound have no awareness of you. Almost been smashed a few times by outbound cars making lefts. Would much rather get yelled at by a driver than hit by one.
But it sounds like the OP would have an awesome time just riding on the C&O.
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