At the moment I'm driving just over 60 miles a day on south London roads, over half of which is outside peak times. My average speed registered by the car has never exceeded 13 mph over a whole day. Of the delays, by far the most time is lost because of the sheer density of traffic - aka congestion. Traffic lights, none of which are there to protect other road users from the dangers represented by cyclists. Parked cars blocking roads, making two way streets into serial one way streets. People who can't indicate or get in lane. Vehicles that can't fit into single lanes. Drivers who drive ever bigger cars in the slavish belief that ostentatious oversizing is a marker for status.
But congestion itself is greatly affected by car occupancy rates. In commuting times, the national average car occupancy rate is 1.2 per vehicle. Divide the amount of space that vehicles occupy by the occupancy rate and the striking fact is how much road space is occupied per person. There are not actually all that many people on the roads, it's just that those people appropriate so much space to themselves.
There are quite a few roads where, close to schools, the bike occupancy rate is higher than the motorised vehicles'.
And I know that bikes, while they can briefly hold cars up - heck, I even had to slam my brakes on this afternoon because a filtering cyclist cut in front of me without quite appreciating quite how close to me his rear wheel was and I must have lost about 3 seconds of my time - very rarely do hold up cars. What they do is temporarily impose a steady speed instead of the staccato dash to the red light rhythms of motorised urban traffic - you might slow down to let them pass a pinch point but, why rush, they're only going to filter past you in a few seconds anyway. Oh, and they take up far, far less road space than cars.