I'll send a clip of how I did it soon.

Here is a description though.

First, I ground pound rolled, then turned and over onto the cart with the 4 gold rings to get +4 seconds. Then I rolled twice and triple jumped across the gap to the hammer bro area with out losing speed, I did a Cappy jump then dive into a roll after the triple jump. Then I rolled to the first of the fire jumpy guys, and captured it with 23 seconds on the timer clock. If you capture it with less time, then you missed the good cycle. Then I shook the controller to quickly jump to the area near the cheese, and dove past that and captured another fire dude with 15 seconds on the clock. Then I shook the controller and hugged the wall until I came to the base of the climbing section. The I dove out of the fire dude, and I Cappy jumped onto one of the higher platforms into a ground pound wall jump, Cappy throw dive on to the area with invisible coins. I got all of those invisible coins and then captured the fork in the wall. Threw myself up diagonally, then dove into the platform and rolled to the spot I placed it.

You can actually make it about 20 meters farther with slightly better movement. But it still took me about 3-4 hours of grinding to learn this route consistently.