A lot of people don't know how, and are too lazy to find out on their own. Lazy people they are. Here ya go.

Here's the gist of it, as far as I got it from watching somebody cap yesterday:
1) Get a warthog. With (probably) med engine and efficient battery, and a prox-mine launcher. The small port is up to you, the guy I was watching uses gauss.

2) Go into the target sector, get the bots to chase you*, head in the general direction of the flag, drop all your prox mines while going in a straight line.

3) Once the bots are dead, grab the flag as fast as you can and run for the next sector. Once in the newb sector, ideally you have a guy who has the bots on his tail and is staying faaar away from anywhere you will be as you go through the newb sector. I think the number's around 4km, but keep on the safe side and stay far away.
If there is no distractor you want to be rather lucky, and go backwards as soon as you warp into the newb sector. With a bit of luck you'll avoid any confrantation with the def bots. There's probably some trick to this, someone mention "licking" the bots at some point.

*) Turbo for a few seconds, turn, turbo for a few seconds, and so on.


Obviously this isn't exact, tested or likely to work. I'd have tried it, but am a bit low on funds. Have fun.