I actually learned most of my Vim foundations using ViEmu[1] for Visual Studio. While some things are missing, it does an impressive job of emulating Vim and not stepping all over VS and R# (aside from Ctrl-R key bindings).
I used the viemu cheat sheet lessons[2] for the learning process. As I became comfortable with the commands in each, I moved on to the next lesson.
[1]:http://www.viemu.com/ [2]:http://www.viemu.com/a_vi_vim_graphical_cheat_sheet_tutorial...