Hi! I'm a 20 year old male that is 5'10.5, weighs 160 pounds with around 6-7% BF. Do I need strength training? Will it help my cycling/triathlon goals?

I do not want to gain much weight, but I know that some weight must be gained with strength training.

I've also read articles about strength training being unable to help because you mostly use your slow twitch muscles in events lasting longer than an hour. And that its the slow twitch muscles that help prevent injuries and not the fast twitch muscles.

My theory to lifting is that, lifting will release testosterone and HGH which would benefit both slow twitch and fast twitch muscle fibers overall right?

What are some lifts and # of reps do you recommend? (if any)