OK, tried a few of the suggestions here and from HCS, much better but still glitchy. I think this just takes a while to make it useful as I have adjusted some of the settings so it does not pick up background sounds etc.. and now it does not always pick up my voice.
One thing though, I did go through the windows voice training once. First of all it is recommended to go over it a few times so I might do that but also, I set up using my pc microphone, when I play the game I use oculus, so maybe I need to run through that with oculus on somehow, maybe in oculus virtual desktop mode or something, that way it will tune in better to the oculus mic instead of the pc mic settings.