I started with a Rift and a 5+ year old PC build with a 980Ti, you got no worries there
You should be fine to start on VR Ultra preset, then see what you can turn up (if you want). I would recommend putting galaxy map to high, and HMD quality all the way up, right from the start. And if it doesn't harm performance, max out jet cones and volumetric effects too.
Controls-wise just try to get everything on your HOTAS so you don't have to lift your headset to do anything. If you had buttons bound to open the target panel, comms panel, etc. you can use those for something else now, you won't need them any more (you can open those panels just by looking at 'em)
