I will give you some concrete direction and specifics of fishing the Cap.
Early morning, at first light, try out Cable Pool & series of pools below (House Rock, Dog Leg etc) with roe, krills, flies, spinners & spoons. But don't do it on the rocks when the Capilano camera shot shows the water level is 4' or above, as the water is too fast at the pools and dropping off there may mean sure drowning. You can also try the Keith Road Pool (access from West Van) or the run right above the Marine Drive bridge, but time your trip with a good high tide only. Just go there and ask around from experienced guys. For other time of the day, it is less productive but you can still get into some fish with a good tide at the lower end. Cap fishing is not consistent though these days. So expect quite a few skunked trips.
Just remember there is a bait ban starting August 1. Good luck.