Use the Capital One card whenever you can. Don't be so sure you will get rate-robbed by people. My experience (in many countries) is that many smaller vendors don't do an exact exchange rate, and that often you can get automatically or negotiate a BETTER than fair exchange rate for them to get your business. Just be rate aware.

You can also often charge some things to your hotel room. If their rate is good, go for it. We often do taxi to&from the airport, tours, etc this way.

Otherwise, use the ATM once at the beginning of the trip. But don't take so much that you get robbed again with leftover currency at the end.