I've done the ride from say Whitehall, NY to Quebec via the Hero islands, staying mostly by Lake champlain...

Check out lake Champlain Bikeways, they have a route on their website along Lake Champlain. You'll have to check out the areas around Manchester and from memory, I think Rt 7 down in southern VT is a divided highway. I've hiked Equinox and took Rt 7 from Bennington to Manchester and I think it's a divided highway, big shoulder but I would think there would be nicer places to cycle than Rt 7. I know places near Pittsfield, MA, Rt 7 is a nightmare, 2 lands each way, with no shoulder.

Jay