The best way to get rid of flies is to put a small container with apple vinegar mixed with liquid soap (soap breaks water surface tension). Easy and cheap!
They will try to drink the vinegar and then drown, i like it couse it's a bit sadistic too :P
The LST trainig is just great for a first timer, but the space is too small (your plant will triple in height normally). Plants are very sensible (even "easy bud") and i'm not sure how it will turn out in your conditions. Best way was to use a smaller container like the blue one to become faster rootbound and grow small
likes 3