Pheonix has pointed out one of the biggest issues facing retreating caps...another is how phase jumping works...
Ships have to be on the edge of a gravity well, but they also have to be close enough to the phase lane...what happens is that a cap will approach a phase line but its target position is the very edge of the 45 degree "cone" that you must be in to phase jump...ships do take time to decelerate, and what'll happen is that the cap will get to the edge, overshoot (because it has to decelerate), do a near 180 to get back in the cone, then do another 180 to face the planet it needs to jump to...
It is a very bad problem for retreating caps and the best thing you can do is order your cap to go to the center of the cone, then phase jump...