Yeah I'll help out, but I really doubt I'm going to actually sign up. Last time I played the whole time only to find out it was cancelled.
To be honest, if you truly want to get a gold in this, the best advice I think ironically is to play solo.
As an example, often when I'm playing with a group of clanmates, we might have a bit of juggling of the flags near the start, but once we are on lockdown, we will often hold 2 flags from start to finish. Even on the last competition it seemed like there wasn't that many matches where there were tons of caps possible just because we typically didn't lose flags.
Playing solo, run Assassin Pro if you have it for the silent caps and you can play somewhat "selfish" such as triple capping even if it's not really the best idea to do so or let a flag get taken just so you can take it back again.