In all of my experience with aerobatic designs and Caps in particular.....

Moving the balance forward WILL result in a more abrupt and violent departure than having the balance aft will EVERY time. My personal rule of thumb is to set the low rate elevator throws to the maximum throw that will not induce a departure under ANY airspeed/attitude/throttle position condition. This has worked like a charm every time for me and those I have helped to set up their models. High rate set ups are an entirely differnt matter however and require that you be 100% aware of how YOUR model behaves when the switch is flipped into high rate. In general I have noted that in almost ALL cases that you need no more than 8-10 degrees of throw to get the job done safely on any aerobatic model, snaps simply don't happen with this low amount of elevator throw.

One more point is that Caps, above ALL other designs I have flown are the most balance sensitive. IOW a very small change in the balance can have a very pronounced effect on the flight characteristics of the model. IMO anyone that owns a Cap and doesn't experiment with the CG a LOT is really doing themselves a disservice. If you simply set the model up and don't play with the balance you will never know if the plane can fly better than it does. I most often note this by the way the plane lands, if it comes in hot and want's to bounce down the runway move the balance back, even if your at the aft end of the manufacturer's recommended range. If your plane want's to drop it's tail all the time and is overly pitch sensitive then move the balance forward and fly it again. I think you will find that when your getting close a small change can have a big effect on the overall experience of flying your models.